Some foods have earned a reputation for being unhealthy, but recent studies show that some of these foods may actually have health benefits. Instead of labeling foods as ‘good’ or ‘bad,’ it is more important to look at the context in which they are consumed and to maintain a balanced diet overall. Dr. Stephen Dahmer advises focusing on whole, minimally-processed foods and listening to your body’s hunger cues in order to support overall health and well-being.
Potatoes, often considered a comfort food, are actually rich in vitamins, minerals, and antioxidants. They have been shown to protect against cardiovascular disease and cancer, provide an anti-inflammatory effect, and improve insulin sensitivity. Eating cooled potatoes with the skins on can provide maximum health benefits. Eggs, once thought to be high in cholesterol, are now considered a nutritious source of protein and contain essential nutrients like choline and vitamin A. Cooking eggs in healthier ways, such as poaching or boiling, can maximize their benefits.
Contrary to popular belief, drinking coffee in moderation can have multiple health benefits. Coffee is rich in antioxidants and has been linked to a reduced risk of diseases like Alzheimer’s, Parkinson’s, and heart disease. Butter, often avoided due to its high fat and cholesterol content, actually contains beneficial fatty acids and vitamins. Grass-fed butter, in particular, has more healthy fats and can benefit the microbiome. Cheese, a good source of calcium and healthy fats, can lower harmful LDL cholesterol and reduce the risk of stroke. Fermented cheeses can also provide probiotic benefits for gut health.
Whole milk dairy products have been associated with a lower risk of obesity and Type 2 diabetes, and may even be heart healthy in moderation. Nuts are high in calories but can help maintain weight and offer numerous health benefits like improved heart health and reduced inflammation. Chocolate, particularly dark chocolate, is rich in polyphenols and antioxidants that benefit heart health and reduce inflammation. Good quality dark chocolate is the best option for health benefits. Fatty fish like salmon and sardines contain healthy fats like omega-3 fatty acids that are beneficial for heart and brain health.
Overall, it is important to reconsider foods that have been unfairly demonized and focus on maintaining a balanced diet that includes a variety of whole, minimally-processed foods. Including foods like potatoes, eggs, coffee, butter, cheese, whole milk, nuts, chocolate, and fatty fish in moderation can provide numerous health benefits and contribute to overall well-being. Listening to your body, practicing mindfulness, and paying attention to portion sizes are key factors in maintaining a healthy diet.
