The Nutritional Truth of 10 Popular Foods: Are They as Healthy as You Think


Whether you live to eat, or eat to live, what we put in our bodies can make a difference to our health. But all the nutritional info out there is confusing. We have the details you need on 10 popular foods. Should you include them in your diet?

Oats

Oats.
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Oats are a type of cereal grain that are highly nutritious and offer several health benefits. The edible part is the seeds of the oat grass, which are commonly consumed in breakfast cereals, like hot oatmeal and granola. Oatmeal, in particular, is a valuable asset for weight loss and hunger control due to its high content of soluble fiber and water. Also, the consumption of beta-glucan soluble fiber from whole grain oats has been associated with a reduced risk of coronary heart disease, as recognized by the Food and Drug Administration. How about a recipe for Overnight Oats?

Avocados

avocados.avocados.
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Avocados are a superfood that is highly nutritious and heart-healthy. They are rich in essential vitamins and minerals while containing relatively few calories, making them an ideal choice for those seeking nutrient-dense foods. Additionally, avocados are a unique fruit that contains good fats and helps enhance the absorption of fat-soluble vitamins. They are naturally sodium-, sugar-, and cholesterol-free and have a creamy consistency that makes them an ideal first food for babies and a nutritious addition to the diet of kids. And who doesn’t love a good guacamole!

Bananas

bananas.bananas.
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Bananas have been both praised and criticized for their health benefits, leading to confusion among some people about whether they are a good choice or not. Some Internet sources suggest that bananas can cause weight gain and constipation, while others have defended their nutritional value. In fact, bananas are part of the Musa genus in the Musaceae family of tropical plants, with the Cavendish variety being the most commonly sold in the U.S. and Europe due to its mild taste and resistance to disease.

Bananas are actually nutritious and have been recognized as a “superfood” for their health benefits, even by the American Medical Association as early as the beginning of the 20th century. A 1917 article published in the Journal of the American Medical Association defended bananas against claims that they cause indigestion and are a “treacherous dietary component.” Treacherous? Whoa. Good thing that was debunked! How about a recipe for a Lower Fat, Reduced Sugar Banana Bread?

Blueberries

blueberries.The Nutritional Truth of 10 Popular Foods: Are They as Healthy as You Think
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Blueberries are a nutritious and guilt-free choice, providing fiber, vitamin C, vitamin K, manganese, and potassium with just 80 calories per cup. They are also low in sodium and contain minimal fat, allowing you to enjoy them without worrying about your fat calories. Additionally, a study published in The British Journal of Nutrition investigated the link between consuming flavonoid-rich foods, such as blueberries, and the risk of all-cause mortality. The good news is that blueberries are a rich source of flavanols proanthocyanins, and anthocyanins. Of course you can toss them onto cereal or stir into yogurt, but how about a Fresh Blueberry Pie?

Kale

overhead shot of curly kale growingoverhead shot of curly kale growing
Photo credit: Dédé Wilson from FODMAP Everyday®.

Kale belongs to the cruciferous vegetable family, which includes other nutritious vegetables like broccoli, cauliflower, and cabbage. These veggies provide various health benefits, including promoting immune function, regulating blood pressure, and potentially reducing the risk of certain types of cancer.

However, individuals who form kidney stones containing oxalate, or take blood thinners like Coumadin or warfarin, may need to limit their kale intake. It’s important to consult with a healthcare professional or Registered Dietitian if you have any concerns or questions. We love homemade Kale Chips and have the best recipe!

Sweet Potatoes

sweet potatoes.sweet potatoes.
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Unlike some superfoods, sweet potatoes are economical, easy to find and have a long shelf life. Although the term “sweet” may concern those who are cautious about sugar intake, sweet potatoes are an incredibly healthy food that should not be overlooked. Sweet potatoes are widely regarded as a nutritional powerhouse and a healthy option for just about everyone, according to most dietitians.

Here are some nutritional benefits and facts to keep in mind when considering sweet potatoes: Their orange color is from beta-carotene, which is beneficial to eye health. They are high in potassium, which can balance sodium intake. Sweet potatoes are a valuable source of soluble fiber (just like oats) – and, get this – they contain insoluble finer as well! That can keep things moving along well in your digestive tract. How about a side of Mashed Sweet Potatoes?

Yogurt

yogurt.yogurt.
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Yogurt is a food that provides various essential nutrients such as calcium and protein, and yogurt consumption can contribute to the diversity of the gut microbiota, which in turn helps maintain a smooth digestive process. However, while some epidemiological studies have found a link between yogurt consumption and certain health benefits like preventing weight gain, type 2 diabetes, and heart disease, the research on the topic is limited.

Any studies, it is important to note, as based on plain yogurt. So, if you are reaching for yogurt with a lot of fruit or sweeteners added, you might want to re-think your choices. You can also make your own yogurt, which is a fun project and learning-lesson about cultured foods.

White Potatoes

pile of potatoes on gray quartz surfacepile of potatoes on gray quartz surface
Photo credit: Dédé Wilson from FODMAP Everyday®.

Many people looking to lose weight or improve their health avoid white potatoes, which are often criticized by nutrition “experts” for their perceived lack of health benefits. Nonetheless, these starchy tubers are actually a great source of many essential nutrients, such as potassium, vitamin C, and fiber. Furthermore, compared to other carbohydrate sources like rice and pasta, white potatoes are more satiating and can make you feel fuller after meals.

To enjoy the benefits of white potatoes in a healthier way, it is recommended to bake or roast them rather than frying. How about simple steamed potatoes?

Smoothies

Low FODMAP kiwi smoothieLow FODMAP kiwi smoothie
Photo credit: Dédé Wilson from FODMAP Everyday®.

While certain juices and smoothies made from non-starchy vegetables can be highly nutritious and provide essential vitamins, minerals, and antioxidants, it’s crucial to understand that most commercial juices and smoothies are loaded with sugar and calories. Overconsumption of these products can lead to weight gain and various health concerns, including tooth decay and blood sugar imbalances. If you want a smoothie, make your own! Try our DIY Everyday Green Smoothie for a healthy choice.

Non-Nutritive Sweeteners

non-nutritive sweeteners.non-nutritive sweeteners.
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Also called alternative sweeteners, as in, alternatives to white sugar. The growing demand for low calorie, low carb, and sugar-free food options has led to an increase in the use of non-nutritive sweeteners (NNS) in many products. While it’s widely known that a diet high in added sugars can significantly increase the risk of diseases, consuming NNS can also have negative health effects.

Studies have suggested that NNS intake can lead to unfavorable shifts in gut bacteria and promote blood sugar dysregulation, thus increasing the risk of type 2 diabetes. Additionally, regular consumption of NNS is associated with unhealthy lifestyle patterns.

18 of the World’s Deadliest Foods: How Many Are You Eating?

mushroom.mushroom.
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Whether you eat to live, or live to eat, let’s make sure you live to see another day! These are some of the world’s deadliest foods. They can bring on extreme symptoms, ranging from paralysis to seizures, choking and even death, so don’t go tucking these into your lunchbox. Click for 18 of the World’s Deadliest Foods: How Many Are You Eating?

14 Of The Craziest Hacks People Use Mayonnaise For – Even In The Bedroom!

man shocked.man shocked.
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After you click through this slide show you will never look at a jar of mayo the same way again. Trust us. Click for 14 Of The Craziest Hacks People Use Mayonnaise For – Even In The Bedroom!

Don’t Fall For These 17 Foods That Pretend To Be Healthy

coconut oil.coconut oil.
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Have you heard the term “Dr. Google”? That’s when you turn to search engines and the Internet to provide health and medical information – and unless you know how to vet sources, it is a mine field of faulty information. Here are 17 foods that you might have heard are “healthy”, but we have the whole story. PS: the moment a food becomes a trend, research carefully. We’re looking at you bulletproof coffee!

Click for Don’t Fall For These 17 Foods That Pretend To Be Healthy

17 Of The Most Expensive Foods In The World: Would You Pay This Much To Eat Any Of These?

white truffle.white truffle.
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These days our food budget is not going very far, even for everyday foods. And yet, there are still those who seek out extravagant foods, regardless of price. I guess we can live vicariously through these pictures. Maybe someday someone will bestow a 4-pound white truffle upon us, but until then, this will have to suffice.

Click for 17 Of The Most Expensive Foods In The World: Would You Pay This Much To Eat Any Of These?

19 Of The World’s Most Overrated Foods

flamin' hot Cheetos.flamin' hot Cheetos.
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We have foods we love, and those we won’t touch. We all have our own likes and dislikes, but what are the most overrated foods? That was the question posed on this Reddit thread by Even_Cause_3478. There were a lot of opinions. Some made sense to us, and some were things we had never thought of before!

What is the most overrated food in your opinion?

Click for 19 Of The World’s Most Overrated Foods

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