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Foods With Bad Rap Deserve Second Chance

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@tampatrib.com

Published: November 1, 2008

Maybe you think nutritionists flip-flop as often as political candidates seem to do. Eggs are bad. No they aren't. Switch to margarine. Go back to butter. Drink eight glasses of water a day. Oh, never mind.

This seemingly conflicting news is the result of the ever-evolving nature of science, says Linda Van Horn, a professor of preventive medicine and nutrition researcher at Northwestern University.

Some demonized foods turn out to be better for you than you think. Here are five often-vilified foods that deserve a second chance:

White bread: Viewed as fattening and devoid of nutrients compared to its whole-grain cousins, white breads are far from empty calories. They're enriched with several nutrients many of us lack, including folic acid, iron and B-vitamins. Half our grains should be whole, but the other half can be white so we don't miss out on these vital nutrients.

Best ways to enjoy: Choose whole-grain bread for your morning toast and sandwiches, but don't feel bad eating a sourdough roll, crunchy baguette or crispy flatbread at dinner time.

Frozen and canned vegetables: With an emphasis on locally grown fresh produce, these vegetables got a rotten reputation. But frozen and canned vegetables are picked and processed at the peak of freshness so nutrients are not lost. Studies show nutrient levels comparable to fresh produce. Plus, it's hard to beat the convenience of having vegetables stashed in your freezer or pantry.

Best ways to enjoy: Buy the varieties without sauces and give canned veggies a quick rinse to reduce the sodium content.

Potatoes: Spuds became synonymous with starch and were dismissed for their perceived waist-thickening carbs and high glycemic index. But an average potato is only 100 calories and packs in several key nutrients, including potassium and vitamin C. Recent studies indicate potatoes contain a type of dietary fiber that "resists" digestion and may help boost your calorie burn and keep you feeling full.

Best ways to enjoy: Keep whole and out of the deep fryer, and watch out for the high-fat toppings. Serving potatoes cold in salads helps amp up the resistant starch.

Red meat: It's almost fashionable to say you avoid red meat, which took a hit because of the saturated fat in well-marbled steaks and juicy hamburgers. But beef is an excellent source of protein and vitamin B-12, and a rich supplier of iron, zinc and selenium. Many lean cuts have less fat than a skinless chicken thigh.

Best ways to enjoy: Choose the leanest cuts with "loin" or "round" in the name, such as tenderloin, sirloin or top round. Rather than a huge slab on your plate, aim for a portion about the size of deck of cards or combine it with vegetables in stir-fries and kebabs.

Cheese: Many cheeses are high in calories and fat, especially saturated fat. But cheese is a good source of calcium and protein. Newer studies indicate that cheese contains conjugated linoleic acid or CLA, a "good" fat that may help reduce the risk of cancer, heart disease and diabetes.

Best ways to enjoy: Go for the real stuff. Nonfat cheeses don't fully cut it. Try strong-flavored cheeses that require only a sliver for satisfaction.

Chicago Tribune

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