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iVillage.com: Foods That Are Healthier Than You Think

Coffee

The stats keep getting better for coffee drinkers – not only does it help improve concentration and boost your stamina before a workout, but new research shows it may also help prevent diseases like diabetes and Alzheimer’s. “Australian researchers found that for every cup of coffee drunk daily, the risk of developing type 2 diabetes decreases by 7 percent, Batayneh says. “It’s also been linked with a lower incidence of neurodegenerative disorders like Alzheimer’s disease and dementia: a 2009 study showed that those who reported drinking 3-5 cups of coffee daily were 65 percent less likely to develop these diseases,” she says. Just don’t overdo it, she warns. Too much of a good thing can have some bad side effects (like insomnia, jitters and anxiety). And avoid turning it into a calorie bomb by going easy on the sugar and cream.

(CREDIT: Carol Yepes/Flickr/Getty)

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Pasta is often made out to be a dietary villain by those trying to avoid carbs and gluten, but it can actually be pretty healthy, says Rania Batayneh, a certified nutritionist and author of the upcoming book, "The 1:1:1 Diet." Pasta is not only high in folic acid but also naturally low in fat (unlike unhealthy reduced-fat packaged foods). And pasta’s glycemic index, or GI, (a way of measuring short-term changes in blood sugar after a meal) is only 41. That number is similar to pears, lower than many types of bread and much lower than glucose, which ranks 100, Batayneh says.

She recommends making your pasta healthier by cooking it ‘al dente’ (to lower its GI even more) and sticking with a reasonable portion (1/2 cup, cooked, about the size of a tennis ball). Steer clear of creamy sauces. and pair it with a protein like chicken or lean ground beef to help you stay fuller, longer. And enjoy it like the Italians do -- whole wheat pasta isn’t usually on their menu! While whole-wheat pasta may contain a little more fiber per serving, it usually contains the same amount of calories, so it really comes down to your taste preferences, says Batayneh. And if you’re sensitive to gluten, Batayneh suggests trying a rice or gluten-free option. Just don’t be fooled into thinking a ‘veggie’ pasta is any better for you.

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While we’re not recommending you load up on butter, experts say naturally occurring saturated fats (like those found in butter, red meat and cheese) may actually be good to include in your diet in moderation (especially when compared with more processed fats like those found in margarine). “Butter made from grass-fed cows is high in conjugated linoleic acid, a fatty-acid linked to heart health and weight loss,” Batayneh says. “It also contains vitamin K2, (which boosts nervous system and cardiovascular function), as well as a healthy ratio of omega-3 to omega-6 fatty acids.” Batayneh recommends going organic with your butter since some non-organic dairy products can contain growth hormones and/or antibiotics.

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Like butter, cheese also has a high saturated fat and calorie content, but that doesn’t mean it shouldn’t have a place in a healthy balanced diet. Nutrient-rich, calcium-packed cheese also contains vitamin A, B12, riboflavin, zinc, and phosphorus, Batayneh says. Her top picks for the healthiest kinds of cheeses? Feta, string cheese, Parmesan, Swiss and cottage. “Cheese also contains conjugated linoleic acid (CLA), a newly discovered good fat found in animal protein and dairy that has been linked to cancer prevention. Experts believe that the combination of protein and fat in cheese is so satisfying that it quashes your appetite -- so full-fat cheese just may be the answer to cravings and weight maintenance.” That’s delicious news to us.

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Chocolate Milk (Made with Whole Milk)

Chocolate Milk (...

A creamy, chocolaty glass of milk is a stellar post-workout recovery drink, Batayneh says. “Chocolate milk has an ideal ratio of carbs to protein (3:1) for fueling post-workout muscle recovery -- the carbs replenish depleted carbohydrate stores after a long workout, while protein rebuilds tired muscles. Plus, it also packs bone-building calcium and sodium to restore electrolyte balances.” Make it even more beneficial by mixing yours up with whole milk, not skim, says Batayneh.

“Whole milk contains more calories and fat than its low-fat and skim counterparts, but those extra calories and fat might pay off: studies have linked whole milk with a reduced risk of colon cancer, heart disease, and type 2 diabetes. Researchers from the University of Texas at Galveston found that whole milk boosted muscle repair and growth more than skim milk.” While whole milk does contain about 60 more calories and 7 more grams of fat than skim, Batayneh says the higher numbers are worth their weight in nutrition, so aim to cut some additional empty calories elsewhere to make up for it.

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Eggs have been on and off the ‘healthy’ list numerous times over the years, but Cynthia Sass, MPH, a registered dietitian and author of "S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches", says eggs (including their yolks) are full of nutrients and should be a part of your balanced diet. Egg yolks have vitamin D and choline, which your body uses to fight inflammation (a known trigger of aging and disease) and support brain health, muscle control and memory, says Sass. Recent research shows that choline may help break down fat deposits in your body, which may make eggs a great weight loss food too.

When it comes to concerns about cholesterol, Sass says not to worry too much. “Whole eggs are high in cholesterol, but they’re low in saturated fat (one large egg contains just 1.5 grams, compared to the 3 grams found in a cup of 2 percent milk or 7 grams in a tablespoon of butter),” she explains. “And newer research has confirmed that saturated fat in the diet, not cholesterol, is what influences blood cholesterol levels the most.” Enjoy eating the whole egg -- the egg’s whites supply high quality protein, says Sass, and there are several healthy ways to eat them, includingsunny side up, hard-boiled and scrambled. Sass recommends scrambling eggs with antioxidant-rich seasonings like tumeric and pepper to add even more nutrition to your breakfast.

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You probably know all about the health benefits of red wine, with its high levels of the anti-aging antioxidant resveratrol. But there’s good news for white wine drinkers too, Batayneh says. White wine deserves some love: it contains some different antioxidants that are just as powerful at improving cardiovascular function, says a study published in the Journal of Agricultural and Food Chemistry. And, Batanyeh adds, “additional research has found that the flavonoids and phenols found in white wine boost lung function.”

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Iceberg Lettuce

Iceberg Lettuce

You’ve heard all about how healthy dark, leafy greens (like kale, collard greens and Swiss chard) are, but that doesn’t mean you have to throw out iceberg lettuce just yet, Batayneh says. This crispy (and often more palatable) lettuce is a good source of iron, vitamin B6, K, A, and C. It’s also higher in alpha-carotene (an antioxidant) than spinach, she says. And this low calorie, water-rich lettuce is the perfect base for a filling salad. For even more nutrients, Batayneh suggests mixing it with some darker greens (like kale, arugula, or mache), and topping it with a dressing that contains healthy fats to boost your body’s absorption of nutrients.

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Did you know that vinegar can help you manage your blood sugar and even speed up weight loss? “Research from Lund University found that supplementing high glycemic index meals with vinegar reduced participants’ blood sugar responses, resulting in increased feelings of satiety,” Batayneh says. Avoiding a blood sugar crash (and the resulting hunger that follows it) means you may be better able to fight off cravings and stick with your healthy diet. And the good news is you don’t have to start trying to gulp down shots of the stuff to reap its healthy benefits either – a single tablespoon is enough. Batayneh recommends adding a tablespoon (or two) of balsamic or red wine vinegar to pasta and potato salads to help maintain steady blood sugar levels when eating starchy meals. Only have plain white distilled vinegar on hand? Use it! It still offers the same benefits and has a clean, crisp flavor that is ideal for marinades, she says.

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This picnic staple is actually a pretty healthy addition to any meal, Batayneh says. “Coleslaw’s star ingredient is cabbage, a cruciferous vegetable rich in polyphenols and glucosinolates, compounds with anti-inflammatory and anti-cancer benefits. And red cabbage (which gives coleslaw its bursts of purple) is packed with anthocyanins -- the same pigments that give blueberries and blackberries their dark color -- which boost cognitive and heart health.” Another added benefit? “Eating your cabbage rawseems to provide more benefits, too. One study from the Roswell Park Cancer Institute found that cooking cabbage destroys many of its nutrients,” she says. And there’s no need to feel bad about the fat content (3/4 cup contains about 11 grams, 1g saturated). The fat may actually help your body soak up all the nutrition contained in the cabbage.

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Let’s hear it for beer, which may actually be good for you ! “Beer often gets a bad rap because it’s synonymous with frat parties and beer bellies, but as long as you drink it in moderation, it can be good for you,” says Batayneh. “Moderate intake (one beer a day for women, two for men) is associated with better brain and heart health as well as stronger bones.” And, Batayneh says, there are more antioxidants and iron in dark beers, so be sure to toast with a dark ale or stout for even better health benefits.

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The stats keep getting better for coffee drinkers – not only does it help improve concentration and boost your stamina before a workout, but new research shows it may also help prevent diseases like diabetes and Alzheimer’s. “Australian researchers found that for every cup of coffee drunk daily, the risk of developing type 2 diabetes decreases by 7 percent, Batayneh says. “It’s also been linked with a lower incidence of neurodegenerative disorders like Alzheimer’s disease and dementia: a 2009 study showed that those who reported drinking 3-5 cups of coffee daily were 65 percent less likely to develop these diseases,” she says. Just don’t overdo it, she warns. Too much of a good thing can have some bad side effects (like insomnia, jitters and anxiety). And avoid turning it into a calorie bomb by going easy on the sugar and cream.

(CREDIT: Carol Yepes/Flickr/Getty)

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Dietitians often caution against drinking fruit juices, opting instead for the whole fruit, which has more fiber and less sugar. But orange juice has a surprising health benefit, Batayneh says. High in vitamin C and folate, it contains compounds that have been shown to decrease the body’s inflammatory responses after a high-fat, high-carb meal that may lead to plaque buildup. It may also help lower blood pressure, she explains. To make the most out of your morning glass, Batayneh recommends enjoying a half-cup (4 ounces) serving of freshly squeezed juice and balancing it out with some protein rich eggs for breakfast. Fresh orange juice isn’t always so easy to squeeze, so if you have to buy it in a bottle, check the label. Don’t go for lower sugar juices like Trop 50, says Batayneh. “The reason your store bought orange juice is so consistently flavorful has more to do with chemistry than nature. To keep it healthy, be sure to look for an organic brand, make sure the label says ‘not from concentrate’ and stick with a 4 ounce serving.”

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Even though it’s just tiny a condiment in your Bloody Mary or on your fish sandwich, the benefits of horseradish are just as strong as its taste, Batayneh says. “It’s rich in glucosinolates, compounds that are also found in broccoli that fight cancer by boosting liver detoxification and suppressing the growth of tumors. Horseradish also produces allylisothiocyanate, which acts as an antibacterial agent to boost immune health and fight off infections like UTIs (urinary tract infections).” And, while you don’t want to go out and start eating large quantities of it (too much can cause stomach distress, and pregnant or lactating women should avoid it altogether), Batayneh says two teaspoons should be enough to add flavor and reap its healthy rewards.

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For years you’ve been ‘holding the mayo’ on your favorite sandwich because you’ve heard it’s not good for you. Well, mayonnaise lovers, rejoice! It may be time to start adding it back into your diet. “While mayonnaise is relatively high in calories and fat, it’s actually made with some quality ingredients with significant health benefits,” Batayneh says. For example, mayo made with canola or olive oil is rich in heart-healthy monounsaturated fat, and the eggs it contains are also full of nutrients that fight inflammation and help break down fat deposits in your body. “Plus, the fats in mayonnaise maximize the absorption of fat-soluble vitamins from vegetables, which are often paired with mayo (in sandwiches and salads).” If ’you're going for mayo, go all out. Says Batayneh: “Stay away from light versions, which replace fat with fillers, preservatives, and sugars, and hold the cheese.”

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If you are a fan, pile on the anchovies! They may be packed with oil and salt, but they’re also full of omega-3 fatty acids, which boost heart health and fight inflammation, says Batayneh. “The American Heart Association recommends eating two 3-ounce servings of fish a week, of which one is oily fish, and anchovies are an excellent way to hit that mark.” Batayneh recommends perking up the flavor of pasta, salad, pizza and tapas with their intense and savory taste.

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Almonds and walnuts usually get the spotlight when it comes to healthy nuts, but don’t forget pistachios, Batayneh says. . “They are naturally cholesterol-free, high in Vitamin B6, copper, manganese and phytosterols, which are important for heart health,” she says. And be sure to munch on the shelled variety – having to pry the pistachio out of its shell could help you eat less , which means these nuts may offer more waist-slimming benefits than their unshelled counterparts.

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This sweet Middle Eastern delight is not only rich in vitamins and minerals (like calcium, magnesium, manganese, zinc, copper, iron, selenium and potassium – all of which work together to help lower blood pressure) but its fiber content also helps to improve your digestive system, Batayneh says. “A perfect pairing would be to enjoy two dates stuffed with two almonds each for a salty sweet treat. Because dates are high in fiber, the natural sugars won’t send your blood sugar soaring, and enjoying them with almonds will also help stabilize your blood sugar,” she says.

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Button Mushrooms

Button Mushrooms

Shiitake, porcini, portabella, reishi… these exotic mushrooms are usually the ones making headlines for being nutritional superstars, but what about the plain, white button variety? “These mushrooms are one of the best varieties for boosting the immune system and fighting inflammation,” Batayneh says. “They contain unique compounds that fight the formation of plaque on arterial walls, thereby boosting cardiovascular function, and they’re one of the only natural food sources of vitamin D.” Not to mention, their mild flavor makes them extremely versatile, pairing well with almost any type of dish including pasta, soups, salads, stuffing, casseroles, meat, poultry, omelets and even sandwiches, she says.

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Bananas have been mistakenly labeled as ‘fattening’ by some dieters because of their higher carbohydrate content. But, even if you’re trying to shed pounds, bananas make a healthy inclusion to your daily diet, says Sass. “In addition to potassium, they provide antioxidants, vitamin C, and fiber, and a recent study found that not only are bananas just as effective as a sports drink at fueling exercise,” she says, but they may actually help speed up weight loss, too: “Banana eaters also experience a greater shift in dopamine, a neurotransmitter that plays a role in elevating mood; some research indicates that low dopamine may be tied to obesity.”

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Sauerkraut has a lot going for it, says Sass. It’s made from cabbage, a member of the cruciferous vegetable family, shown to fight the growth of cancer cells and protect against heart disease by protecting blood vessel bends and branches, areas that tend to be the most prone to cholesterol build-up and inflammation. And the ‘good’ bacteria found in sauerkraut have also been linked to better digestive health, immune support, and cancer prevention, she says.

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That's Not All..... There are 30 more foods that may be better for you than you know. What are they?

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