“Can I have the brussels sprouts with the butter on the side?”
“Do you have any gluten free cookies?”
“I’ll have the burger but… without the bun.”
Working in a restaurant that is situated in a very populated, very stuffy, and very wealthy neighborhood has given me plenty of opportunity to observe what the popular dietary trends are. Or, rather, scoff at them.
I don’t blame them, I mean, not a ton of people apart from me bother to delve deeper into the nutrition claims projected from the mainstream media on a daily basis. So it’s easier just to take their word for it and move along. But, and this is a big but, most of these tabloid claims are hardly substantiated, at least by scientific standards. Many rest their conclusions on the results of a single study from a single sample of the population, barely enough to hang your hat on. Studies that have trendy topics, however, often get published no matter what actual degree of truth they hold.
So I come to you today as a myth-buster of sorts- to free you from the anxiety and stress that these studies can promote. Who wants to live a life based on restrictions? Not I. So I’m here to tell you one rule to rule them all, a rule that will tell you everything you need to know about what you should and shouldn’t eat. Ready for it?
Anything that has natural origins (meaning from the earth with minimal processing) is not bad for you.
Yep, this means that this includes meat and dairy (cows eat grass [or should] after all) and, gasp, bread! But before you get on my case about how eating a lot of these items can lead to negative effects (which they can), allow me to add one more caveat:
…is not bad for you in moderation.
Aw man, not that word again.
While I plan on writing a post on what moderation actually means in the coming weeks, suffice it to say that humans are made to be omnivores and this means that we eat a bit of everything. A bit of everything. Even too many vegetables/fruits is a bad thing. Don’t believe me? Eat a big raw cabbage slaw or salad and get back to me in a few hours. I believe that the phrase “digestive distress” would sum up that situation well.
But fear not (!) for today in order to release you from the culinary chains society binds you with, I bring a list of foods you thought were “bad” for you but…actually aren’t.
Red meat
Did you know that calorie-for-calorie, beef is one of the most nutrient-dense foods? It’s true! Packed with vitamin B-12, zinc, iron, and, obviously, protein beef (or red meat in general) is a nutrient powerhouse that gets passed over due to studies on people who eat too much of it. But, if you served yourself say a fist-sized portion there’s nothing to stop you from indulging in your more carnivorous side.
[Btw, that iron I was talking about? Yeah yeah, you could say that there is plenty of iron in plant foods (which there is) HOWEVER there is a difference between the iron in plants and the iron in meat. (*Nerd alert, if you’re not interested, skip to the next paragraph*) Turns out there is heme iron (“heme” meaning it originates in organisms with blood), found in meat, and non-heme iron, found in plants. The heme iron in meat is far more easily absorbed by our bodies than the non-heme found in plant foods. And this is kind of a big deal because not all of the iron you consume is even absorbed (only about 15-30% is, depending on the individual). What can you do about that? Well add a pinch of citrus or other vitamin-C-rich foods to iron-rich foods and that will increase the absorption. (Interested in what are other good sources of iron? Click here: http://ods.od.nih.gov/factsheets/Iron-HealthProfessional/ )]
Ready to bring red meat back into your life? Just keep in mind another rule of mine. When it comes to meat/dairy choose quality over quantity. This means ideally local meat but I’m no stooge so I’d recommend a good grass-fed or organic brand anyday 🙂 Also in the quality category: choose lean cuts. Look for anything with “loin” attached to the name, round steaks, roasts, filet mignon, arm roasts, etc… And when in doubt, ask the butcher! (Or take a look at this handy infographic: http://greatist.com/health/choosing-healthiest-meats )
Whole Milk Dairy
As if the red meat bit didn’t blow your preconceived notions already, here’s something that will really perk your interest. More and more studies are showing that there’s a link between a leaner individual and intake of whole milk compared to those who drink skim or a lower-fat milk. Although the jury’s still out as to precisely why this trend is occurring, scientists have a few hypotheses…
1. Drinking lower-fat milk does not often result in a lower-calorie diet. If you feel less satiated from a lower-fat milk you’ll need something more to fill you up and that “something more” may not be veggies…
2. Drinking whole-fat milk is not linked to gaining weight and, because of the higher concentration of fats, may keep you more satiated with less.
3. Drinking whole milk may increase levels of LDL cholesterol (the “bad” stuff) but also may increase HDL levels (the “good” stuff) and therefore offset them both.
My advice? If you’re a serious milk chugger and are yearning for a more richer/milkier taste, give whole milk a shot. While more studies need to be done it’s never a bad idea to try something new. Because I drink a lot of nut milks, I like to enjoy some whole milk in my morning coffee to make it extra-smooth 🙂
What should you look for? Once again, the quality over quantity rule prevails. Choose organic and local milk if you can.
Bread/Gluten
Last but not least: gluten. First of all, please disregard this all if you have been diagnosed with celiac disease. For those who have the disease, the wider availability of gluten-free items is amazing. However, for the rest of us, it tends to be a confusing topic and this confuddlement tends to spread like wildfire. Well, the buck stops here. Here’s the low-down on gluten:
1. Gluten-free is not synonymous with low-calorie. Nor does it mean that the product has an untarnished health halo around it. If you’re looking at gluten-free items, check out the ingredient list and grams of sugar added. While I recommend doing this with most processed foods you buy, gluten-free products are notorious for being packed with artificial flavor compounds and sugars to make up for the lack of flavor/gluten.
2. There have been no published studies indicating that weight loss resulted in adopting a gluten-free diet (in those without celiac disease). This drives home point #1.
3. Gluten-containing diets provide more whole grains and fiber, which numerous studies have shown to be beneficial toward health. In fact, the starches within wheat help maintain good gut bacteria, which is always a good thing!
So there you have it! Hopefully this relieves your mind about some controversial foods. At the bottom of this post you’ll find links to all the sources I used to research this post in case you wanted more info. And if you have any more foods you’re not quite sure about, leave a comment!
Be well,
Aly
Re: red meat
http://www.webmd.com/food-recipes/features/the-truth-about-red-meat?page=3
http://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
http://greatist.com/health/choosing-healthiest-meats
Re: whole milk
http://healthland.time.com/2013/07/03/skim-milk-is-healthier-than-whole-milk-right-maybe-not/
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649459/
Re: bread/gluten
http://www.andjrnl.org/article/S2212-2672(12)00743-5/fulltext