There are foods that are good for you and then there are those that are bad. But sometimes it’s hard to tell them apart – it’s not always as cut and dried as you think. A recent British investigation into some foods that you may have put on the “naughty” list has turned up some interesting results.
PoPCoRN
According to recent research, this humble snack could reduce your risk of getting cancer and heart disease. That’s because popcorn contains a large concentration of polyphenols, which are also found in red wine, olive oil and tea. These are antioxidants that are thought to mop up free radicals – the damaging chemicals that can cause diseases like cancer and heart disease.
Popcorn may also be a good snack if you’re trying to lose weight. It’s high in fibre – a 30g serving (about half a small box of popcorn at the movies) is equivalent to a portion of brown rice or wholemeal pasta – which keeps you feeling fuller for longer. It also helps balance your blood sugar levels, so you won’t experience mood swings or cravings, and contains vitamin B to boost energy.
However, it’s crucial to resist the temptation to smother popcorn in salt or butter – you could end up doing yourself more harm than good if you do.
PEANUT BUTTER
This popular spread is a good source of heart-healthy monounsaturated fats. It’s low in saturated fat and high in fibre, which is good for bowel health. It’s also a source of folate, which can protect against colon cancer and heart disease.
It’s thought the nuts help to reduce inflammation in the body and improve the health of blood vessels around the heart. Researchers at Harvard oedical School have reported that snacking on peanut butter five days a week can nearly halve the risk of a heart attack.
Peanut butter has often been thought of as fattening – and it’s not good if you overindulge – but studies suggest it can be eaten regularly without weight gain – if you eat it in moderation. Research found people tend to eat less after having a snack that includes peanut butter, compared with other snacks. This is thought to be due to peanut butter being an excellent source of protein, which keeps you feeling fuller for longer. When choosing a peanut butter, look out for brands that are low in sodium.
BAKED BEANS
often looked down upon as food for kids or part of a student’s staple diet, baked beans may be cheap and cheerful, but they’re also a nutritional powerhouse of protein, fibre, iron and calcium. An 80g serving makes up around a fifth of a woman’s daily recommended intake of fibre, a 10th of her protein intake and a quarter of her iron.
Baked beans are packed full of protein (which keeps your muscles and bones healthy) and contain low GI carbohydrates, which release their energy slowly, keeping you feeling fuller for longer.
As well as keeping your blood sugar levels steady and lowering your cholesterol, the insoluble fibre in baked beans moves into the colon where bacteria act on it. This produces fatty acids that are thought to nourish the colon lining and protect it from developing cancer cells.
Meanwhile, the tomato sauce in a tin of baked beans is a source of lycopene, an antioxidant that can help prevent heart disease and prostate cancer.
Beans count toward the doctor recommended five plus portions of fruit and vegetable a day. But remember that they can be high in sugar and salt, so look for low-sugar, low-salt varieties.
CHEESE
We all know that cheese is a great source of all-important calcium but it is also full of other essential nutrients. It contains phosphorous for strong teeth and bones; zinc for healthy skin, a strong immune system and fertility; riboflavin and vitamin B12 for energy; and vitamin A for healthy skin and eyes.
It’s also a source of protein, so eating a little cheese with lunch will help to keep you full and prevent cravings for sweet treats in the afternoon. A cube of cheese after a meal will neutralise acids in your mouth and increase saliva production that helps to prevent tooth decay. But the fat content of cheese means it should be eaten in moderation – aim for a matchbox-sized portion.
HoRSERADISH SAUCE
We tend to only eat this as a treat with roast beef, but we’ll reap the benefits if we include more of it in our diets. Horseradish belongs to the same cruciferous family as broccoli and Brussels sprouts, and contains significant amounts of glucosinolates. These compounds are thought to improve digestion, boost liver function and suppress the growth of tumours – and horseradish is believed to contain higher concentrations of them than broccoli.
It’s also a good source of iron and magnesium, which we need for energy production; calcium for healthy teeth and bones, and B-vitamins, which are important for helping us cope with stress. Horseradish is also high in vitamin C, so it’s good for the immune system.
oARoALADE
This breakfast spread contains pectin – a natural gelling agent used to help it set. Studies show pectin, also found in jam, may relieve constipation and sore throats, and may also be able to slow the growth of tumours.
Meanwhile, the fruit in marmalade contains important vitamins and nutrients and the antioxidants found in the citrus peel may help to lower levels of bad cholesterol. oarmalade can be very high in sugar – if you can’t get a low sugar version, make sure you don’t spread it on too thick.
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