Nutritional sciences lecturer at King’s College London Scott Harding re-assessed the health benefits of the five foods, known as the “villains” in a healthy diet.
Writing for The Conversation website, Scott argues eggs, fat spreads, potatoes, dairy and raw nuts are actually “okay to eat”.
“All foods fit into a healthy diet,” he concludes. “Don’t fall into the trap of believing in ‘superfoods’ or ‘food villains’.
“Enthusiastic consumption of one particular ‘superfood’ can be worse than consuming a so-called ‘food villain’.”
Fat spreads
Arguably one of the most confusing of all good groups, but it needn’t be, says Scott. As long as “partially hydrogenated vegetable oil” is not listed as an ingredient, then these spreads are safe to eat, he says. They enable users to avoid dietary saturated fat and reduced the risk of coronary heart disease.
Eggs
A large egg contains 185mg of dietary cholesterol, which was believed to contribute to high blood cholesterol levels. But for the last 20 years, research has shown a normal intake of dietary cholesterol has very little influence on a person’s blood cholesterol levels. Now, nutrition experts are putting the record straight arguing eggs are a source of protein, healthy fats, and several vitamins and minerals, says Scott.
Potatoes
Potatoes are one of the few vegetables considered to be unhealthy because of their high glycemic index and are often associated with food made from refined carbohydrates – and therefore to avoid. But potatoes are a rich source of carbohydrates, vitamin C, some B vitamins and trace minerals. The preparing and cooking of potatoes can also influence the aspects of the starches for the better. Cooking and cooling potatoes increases the amount of resistant starch in the potatoes, which “resists” digestion in the gut, potentially having a positive impact on your gut bacteria.
Dairy
Once a staple food in many people’s diets, milk, butter, yoghurt and cheese are no longer consumed to the same extent because of conflicting health messages. But although it is best to avoid a diet high in saturated fat, it is not a bad thing to regularly consume dairy products as long as this is part of reasonable calorie and fat intakes, maintains Scott.
Raw nuts and nut butter
New research evidence show raw nuts are key to a healthy diet and while maintaining body weight, they also help to reduce death from heart disease and cardiac arrest. Raw nuts contain protein, healthy fats, which are low in saturated fat, dietary fibre and micronutrients. Peanut butter, can also be part of a healthy diet as a source of protein, fibre, vitamin B6 and magnesium. It can also be used to replace less healthy protein sources such as processed meats.
