It’s not too late to have a beautiful summer.
Potatoes, egg yolks and full-fat milk top the list of “bad” foods Toronto-based registered dietitian Abbey Sharp wants you to try.
“Diet culture likes to demonize these foods, but they can be very good for you!” Sharp wrote to TikTok on Thursday.
potato
Potatoes have gotten a bad reputation because they are high in carbohydrates. Plus, they can quickly become unhealthy when deep-fried, salted, or buttered.
“Potatoes basically don’t make you gain weight,” Sharp argued.
She insists they are a good source of potassium, vitamin C and vitamin B6.
They are naturally free of fat and cholesterol, although they contain resistant starch. It is a type of fiber that is difficult to digest, but it can help regulate blood sugar and may help prevent obesity, colon cancer and diabetes.
Potatoes are also very filling. Sharp cited a 1995 study that tracked how satisfied people felt after consuming 38 different foods. Boiled potatoes came out on top, being seven times more filling than the lowest-scoring food, croissants.
If you find this news appealing, the American Heart Association recommends baking, boiling, or steaming potatoes and leaving the skin on, because that’s where the fiber is concentrated.
Instead of salt and sour sauce, you can find fennel, oregano, fresh chives, onion powder, garlic powder or plain yogurt.
Egg yolks
You can always combine your potatoes with egg yolks for lighter mashed potatoes or duchess potatoes.
“For too long I think diet culture has painted egg yolks, in particular, as these fatty cholesterol bombs that will harden your arteries overnight,” Sharp said.
A large egg yolk has 200 milligrams of cholesterol, but as Sharp points out, “we now know that dietary cholesterol does not affect our blood cholesterol.”
Harvard University reports that the biggest influence on blood cholesterol—a marker of heart disease and stroke risk—is not the amount of dietary cholesterol you eat, but rather the fats and carbohydrates you consume.
Sharp says egg yolks boast key nutrients like vitamin D and choline, which is important for brain and nervous system function, and they contain up to half the protein of the whole egg.
If you decide to enlarge its yolk, the Cleveland Clinic says it’s generally best to eat a whole egg, including the yolk, every day.
Full fat milk
And finally, Sharp rated whole-fat fermented dairy products like yogurt for having conjugated linoleic acid, which can improve insulin sensitivity and lower body fat; butyrate, which is good for gut health; and gangliosides, which are crucial for brain development.
“Recent research has also found no link between full-fat milk and cardiovascular disease, while other research has found that full-fat milk may reduce the risk of obesity and weight gain,” Sharp said.
Harvard recommends combining low-fat dairy with full-fat milk, such as a glass of 1% milk or skim milk and a full-fat yogurt.
“I feel like we have a lot of unlearning to do,” Sharp concluded on TikTok, referring to “bad-for-you” foods.
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