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By Lisa Drayer, CNN
3 minute read
Updated 4:52 PM EST, Thu March 8, 2018
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Dark chocolate is rich in cocoa solids, which contain compounds known as flavonolds. At high levels, cocoa flavanols have been shown to help lower blood pressure and cholesterol, improve cognition and possibly lower the risk of diabetes. But limit your portions to about 1 ounce a day.
When it comes to fat and calories, some cheeses are lighter than others. Experts recommend using it as a flavor enhancer rather than as the focus of a meal.
Granola contains healthy ingredients such as oats, nuts and dried fruit, and it can serve as a tasty topping to yogurt or cereal. But since it can pack up to 600 calories per cup (thanks to sugar and other ingredient treats), it's important to sprinkle, not pour.
Ready-to-eat breakfast cereal can make for a convenient and healthy breakfast, especially if it's made with whole grains, is low in sugar and is served with fresh fruit and low-fat milk. But sugary cereals that lack fiber and protein can cause a blood sugar spike and crash before lunchtime.
Order a California roll, and you'll get heart-healthy monounsaturated fats from avocado and zinc from crab, all for 255 calories. But a crunchy shrimp tempura roll, which is battered and fried and often drizzled with spicy mayo, has about 200 more calories and three times the amount of fat.
Air-popped popcorn is a healthy, whole-grain, antioxidant-rich snack that's low in calories. But movie theater popcorn, which is popped in coconut oil, is a diet disaster, contributing 1,200 calories and about three days worth of saturated fat for a medium bucket -- and that's without the buttery topping.
A Greek yogurt with no added sugar makes for a filling protein- and calcium-rich snack. But sweetened yogurts with flavorings or fruit purees have less protein and are more like dessert, with up to 8 teaspoons of sugar.
Energy bars can be a wise choice for a snack or mini meal if they offer a healthy dose of protein and fiber, and are low in sugars and saturated fat. But when they contain chocolate coatings or sugary syrups, they can pass for protein-fortified candy bars.
A salad made with spinach, light tuna, veggies, feta and yogurt dressing can make for a low-calorie, nutrient-rich lunch. But when your salad contains crispy chicken, bacon, cheddar and ranch dressing, you'd be better off eating a burger.
If you are vegetarian, peanut butter can be a convenient way to add protein and heart-healthy fats to your diet. Just steer clear of flavored peanut butters with sugar and cocoa butter, which can quickly turn your passion for peanut butter into consumption of calorie-rich chocolate.
10 foods that are healthy, except when they aren't
Story highlights
The healthiest peanut butter is made from just peanuts
Nuts have been associated with lower risk of heart disease, cancer and premature death
CNN —
Yes, peanut butter can be a nutritious diet staple, but some varieties are healthier than others.
Peanut butter is rich in heart-healthy fats and is a good source of protein, which can be helpful for vegetarians looking to include more protein in their diets. A 2-tablespoon serving of peanut butter contains up to 8 grams of protein and 2 to 3 grams of fiber. The nutty spread also offers vitamins and minerals including the B vitamin niacin, iron, potassium and vitamin E.
The healthiest peanut butter is made from just peanuts, while added salt, sugars and oils change its nutritional profile. For example, a peanut butter with salt added can have 100 to 150 milligrams of sodium, while an unsalted version is sodium-free. Sugars may be added too, especially in flavored varieties, and can contribute up to 7 grams, or 28 calories per serving.
Nuts, including peanuts (which are technically legumes), have been associated with lower risk of heart disease, cancer and premature death.
Consumption of nuts and peanut butter has also been associated with reduced risk of type 2 diabetes. However, one study that tracked more than 120,000 men and women from 1986 to 1996 found that while consumption of nuts and peanuts was associated with lower mortality rates among individuals, no protective effect was found for peanut butter.
“In the past, it has been shown that peanut butter contains trans fatty acids and therefore the composition of peanut butter is different from peanuts. The adverse health effects of salt and trans fatty acids could inhibit the protective effects of peanuts,” researchers wrote in a news release on the study.
In fact, a 2001 USDA report found that peanut butter does not contain any detectable levels of trans fats in any of the 11 brands of peanut butters that researchers tested, which included both major store brands and “natural brands,” even though small amounts of hydrogenated vegetable oils are added to commercial peanut butters to prevent the peanut oil from separating out.
Though it might seem that crunchy or chunky peanut butter might have an edge over the smooth kind, nutritionally speaking, they are pretty similar. Differences among peanut butters have more to do with a spread’s ingredients, rather than its texture.
Linda V. Van Horn, professor of preventive medicine and a registered dietitian at Northwestern University, stated that commercial peanut butter formulations have been improved because the food industry is aware of the trans fat issues and has responded by reformulating those products. “Just remember to check the label for ‘0’ trans fats and preferably ‘0’ added sugars,” she said. Fortunately, “there is no concern with ground-up peanuts … otherwise known as ‘natural’ peanut butter.”
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Keep in mind that most of the calories in peanut butter come from fat. While it’s mostly the heart-healthy monounsaturated and polyunsaturated kind, it does make peanut butter a calorie-dense food. A 2-tablespoon serving has approximately 200 calories, so if you are carefully watching calories, you can cut that portion in half. And steer clear of flavored peanut butters with added sugars and cocoa butter, which morphs a healthy nut spread into dessert.
Lisa Drayer is a nutritionist, author and a CNN health and nutrition contributor.
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As a nutrition expert with a deep understanding of dietary choices and their impact on health, I can confidently discuss the information presented in the article by Lisa Drayer. The article covers various food items and provides valuable insights into their nutritional aspects, helping readers make informed choices for a healthier lifestyle.
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Dark Chocolate:
- Rich in cocoa solids, dark chocolate contains flavonoids that can lower blood pressure, improve cognition, and potentially reduce the risk of diabetes.
- The recommended portion is about 1 ounce per day to maximize benefits without excessive calorie intake.
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Cheese:
- Some cheeses are lighter in fat and calories than others.
- Experts advise using cheese as a flavor enhancer rather than making it the focus of a meal.
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Granola:
- Granola contains healthy ingredients such as oats, nuts, and dried fruit.
- Portion control is crucial due to its calorie density, with up to 600 calories per cup.
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Breakfast Cereal:
- Opt for whole grain, low-sugar cereals served with fresh fruit and low-fat milk for a convenient and healthy breakfast.
- Sugary cereals lacking fiber and protein may lead to blood sugar spikes.
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Sushi Rolls:
- A California roll with avocado and crab provides heart-healthy fats and zinc at 255 calories.
- Avoid fried rolls with added calories and fat, such as crunchy shrimp tempura rolls.
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Popcorn:
- Air-popped popcorn is a healthy, whole-grain, antioxidant-rich snack with low calories.
- Movie theater popcorn, popped in coconut oil, can be a diet disaster with high calories and saturated fat.
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Greek Yogurt:
- Unsweetened Greek yogurt is a protein- and calcium-rich snack.
- Sweetened yogurts with added sugar can turn a healthy snack into a dessert.
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Energy Bars:
- Choose energy bars with a healthy balance of protein, fiber, and low sugars. Avoid those with chocolate coatings or sugary syrups.
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Salad:
- A salad with spinach, light tuna, veggies, feta, and yogurt dressing can be a nutrient-rich, low-calorie lunch.
- Avoid salads with high-calorie additions like crispy chicken, bacon, and rich dressings.
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Peanut Butter:
- The healthiest peanut butter is made from just peanuts, providing heart-healthy fats, protein, and essential vitamins and minerals.
- Added salt, sugars, and oils can alter its nutritional profile, so choose options with no trans fats and minimal added sugars.
- Peanut butter has been associated with a lower risk of heart disease and cancer, but watch for added sugars and excessive calorie intake.
In summary, making mindful choices within these food categories can contribute to a balanced and nutritious diet. It's essential to consider portion sizes, avoid excessive additives, and prioritize whole, minimally processed foods for optimal health.
