Don't eat these... they're GOOD for you!

I quite often get questioned by my clients for suggesting they eat more eggs or avocados.  This happens because for decades we have been told that certain foods are bad for us; eggs and avocados amongst them.

So here is the real lowdown on those foods that you thought were bad for you.

Avocados are actually a fruit.  Avocados are extremely nutritious and provide a wide range of nutrients, including 20 different vitamins and minerals.  For example in a typical 100g serving you will get:

160 calories, 2g of protein, 15g of healthy fats, 9g of carbohydrate - but 7g of those carbs are fiber so it is actually a low carb fruit at 2g net.  Vitamins K, C, and E, Folate, Vitamins B5 and B6, and small amounts of Magnesium, Manganese, Zinc, Iron, Copper, Phosphorous, Vitamin A, B1, B2 and B3.

Contrary to popular belief, Avocados do not contain cholesterol or sodium and are actually low in saturated fat.  The fats they do contain are heart-healthy monounsaturated fatty acids called oleic acid.  Oleic acid, is also the major component in olive oil and is believed to have anti-inflammatory and anti-cancer effects.

They are also very high in fiber which is essential for a healthy gut and can aid in weight loss.

Eggs, yes eggs are healthy too!  They are considered the most pure form of protein and although the
yolks have been demonized for decades due to their cholesterol, they are very good for you.

Studies have shown that when you eat whole eggs, your liver actually produces LESS cholesterol to compensate for the cholesterol in the food you are eating.  It is also believed that eggs may be heart-healthy as they change the size and shape of the LDL particles.  Also, HDL levels and insulin sensitivity increase.

The high amount of good quality protein means that you will stay fuller for longer which means you will eat less at other times, aiding, in some cases, in weight loss.

Another reason to eat those yolks is that they are high in lutein and zeaxanthin, which is thought to protect against eye disease such as cataracts and macular degeneration.

Dairy, yes it isn't often I write something positive about dairy.  If you can't live without it then make sure is is full-fat, don't go anywhere near anything that states LOW in fat or FAT FREE... that just means they have replaced the fat with a whole host of dangerous stuff like sugar and salt.

Studies have shown that high-fat dairy does not affect cholesterol negatively or any other heart health markers.  Full-fat dairy contains vitamin K2 which helps protect the heart.  This type of dairy contains conjugated linoleic acid (CLA) which is thought to help promote fat loss.

Coffee... can't live without it?  Well if you can't, you'll be pleased to know that studies have shown that the caffeine in coffee improves mood, mental and physical performance and may also boost metabolism.

Coffee also contains antioxidants called polyphenols which are thought to reduce the risk of disease.  One study in men found that those who consumed coffee bean polyphenols before a meal showed significant improvements in arterial function.  In another study of more than 1,700 men who drank more than 2.5 cups of coffee per day, they found that the men had lower levels of several inflammatory markers compared to those who didn't drink coffee.

Coffee, both regular and decaffeinated, are also linked to a lower risk of type 2 diabetes in an 8-33%
lower risk of this disease.  It also appears to be liver protective including slowing the progression of chronic hepatitis C and reducing liver cancer risk.

Is fresh best?  Lots of people believe that to get all the amazing nutrients in vegetables and fruit, then they have to be eaten fresh.

However, research shows that freezing or canning vegetables means that most of their nutrients are retained.  These methods also lower the price and mean that if you have a busy schedule and you can't always get to the store, you can still have nutritious vegetables for dinner, but from the freezer or kitchen cupboard.

Vegetables are often blanched prior to freezing or canning, this entails quickly boiling the vegetables to kill bacteria and retain color and flavor.  However, during this process some of the water soluble vitamins such as C and B are lost to some degree and their antioxidant capacity, however vitamins A and E, minerals and fiber are all retained during this process.  When tested in one study the vitamin C content in peas and broccoli that had been frozen for 12 months was similar to fresh produce and higher than that of produce that had been stored at home for a few days.

These are just 5 of quite a few "naughty but nice" foods that you really should be eating even if your mother or grandmother says you shouldn't!

I can help you improve your health.  If you would like to make an appointment with me either in person or via Skype, just send me an email to lucycarr@socialnutrition.com