No single food can make or break a diet, yet we often find that many of our favorite foods get caught in unfair smear campaigns. One thing many people get wrong about nutrition is that it isn’t black and white. Certain foods that people think of as “bad” because they’re high in calories, carbs, or fats are actually nutritious in moderation.
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Here, we spoke to Anna Smith, registered dietitian at Lose It!, and Macy Diulus, a registered dietitian nutritionist and certified diabetes care and education specialist in Houston, about all the foods that don’t deserve their bad reputation, and why you should include them as part of a healthy, balanced diet.
Potatoes
Often dismissed as a starchy carb that’s void of important nutrients, potatoes are actually rife with vital vitamins and minerals.
Expert take: “As a dietitian, I can confidently say that potatoes and carbs are not the enemy,” says Diulus…
“Potatoes offer key nutrients like potassium, vitamin C, and even small amounts of iron,” Smith explains. They’re also free of sodium, which is a huge win for someone trying to limit their daily salt intake. But the trick is how you prepare them. Skip deep-frying your spuds or eating them as fries and enjoy them baked or roasted instead. “Be sure to eat the peel to get most of the fiber benefits,” Smith says.
Dairy Milk
With so many plant-based milk alternatives cropping up on store shelves, many people assume traditional dairy milk is unhealthy or unnecessary.
Bananas
Bananas may be considered high in sugar compared to other fruits (such as berries), but that doesn’t mean you should skip buying a bunch.
Expert take: “Bananas are actually one of our top-logged foods at Lose It! [among members who’ve lost 50 pounds or more]. So, while the general population might think bananas are too high in carbs and sugar, our members find them to be a nutritious part of their weight-loss eating plan,” says Smith.
Bananas are also an unprocessed carbohydrate choice that contains one ingredient,” Smith adds. One large banana contains 10 percent of the Daily Value (DV) for potassium, per Potassium is a mineral linked to better heart health and blood pressure levels, research shows.
While they make for a great portable pre-workout snack on their own, bananas can also be sliced and added to a Greek yogurt parfait or used in homemade baked goods. Smith likes to add frozen bananas to protein smoothies to thicken them up.
Pasta
Much like potatoes, pasta gets a bad rap because it’s high in carbs — but noodles can be a nutritious source of energy if you prepare them correctly.
Expert take: Pasta can be high in calories, but that’s often related to the serving size. That’s why Smith recommends eating your pasta with steamed vegetables, a lean protein, or even a big helping of leafy greens like arugula. “If you’re solely relying on the pasta to fill you up, then you’re looking at a higher-calorie, higher-carbohydrate type of meal,” she says. “I also like to remind people that eating pasta at home (pasta with marinara sauce) is a lot different than at a restaurant that might use higher calorie add-ins like olive oil, butter, or heavy whipping cream.”
Chocolate
Chocolate ice cream and devil’s food cake are best enjoyed as occasional treats, but chocolate — the extra dark kind — is one of the best desserts you can have.
Expert take: The key is choosing dark chocolate. It might be more bitter, but that’s because it contains less sugar and more cocoa solids, Smith tells us. “The more cocoa solids it contains, the richer it is in antioxidants like flavonoids and polyphenols, giving you more health benefits in each bite.”
High-quality dark chocolate with a cacao percentage of 70 percent or higher is rich in antioxidants, which may support heart health and reduce inflammation. A comprehensive study review found that eating about 1.5 ounces (oz) of dark chocolate every week was linked to a reduced risk of cardiovascular disease.
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