The information is always changing. One day we are supposed to eat eggs. The next, we should avoid them. Red meat is good for our hearts. Then it’s bad. You’d have to be a registered dietician and licensed nutritionist to keep up with the do’s and don’ts of the food world. So, we asked Pamela Kelle, RD and LDN to weigh in on the latest list of healthy foods that perhaps, aren’t so healthy.
Kale is the new “it” vegetable used in everything from salads to smoothies. It is credited with helping lower cholesterol and risk for cancer. However recent studies have shown the leafy green might have an adverse effect on thyroid function. So how concerned should kale-lovers be?
“(Kale) does not cause hypothyroid issues,” Kelle assures us. You should only worry about kale’s negative effect on the thyroid if you’ve already been diagnosed with thyroid dysfunction, she says. In which case, she suggests avoiding raw kale and limiting intake to once or twice per week.
“Soy is a wonderful alternative to animal products as a source of protein,” says Kelle. The legume has been shown to support heart health and ease menopausal symptoms. It has also been shown to have a similar effect on the body as estrogen which can be dangerous as it increases the risk of certain types of cancer. Particularly breast cancer.
Kelle suggests limiting the use of genetically modified soy products. “Instead,” she says, “use whole soy products like edamame and tofu as well as fermented soy products like tempeh, soy sauce and miso soup.”
Salmon is rich in omega 3 fatty acids which help lower blood pressure, reduce inflammation and support healthy brain function. However, the fish is also susceptible to mercury and pesticide contamination.
“Mercury is highest in most larger fish that have a long life like shark,” says Kelle. “But recently salmon has been found to contain levels that although lower, still should be monitored.” The healthiest option tends to be salmon labeled as sustainably caught. Still, Kelle suggests limiting servings to a maximum of three times a week.
Coconut oil is another product increasing in popularity. It is hailed for its versatility as well as being a healthier substitute for butter. But as it turns out, this latter claim may not actually be true. “The calorie level (in coconut oil) is the same as butter or other fats. So keep this in mind,” says Kelle.
Although coconut may not be much healthier than other fats, it can still be useful to keep around. It can be used to moisturize skin or hair or sweeten tea or coffee. Its dietary health benefits include lowering risk of heart disease and diabetes as well as promoting hormonal balance.
While fruit juice is a great source for Vitamin C, it can pack in quite a bit of added sugar. “Especially watch the tart juices such as cranberry and grape,” says Kelle, who recommends just sticking with whole fruit. That way, you benefit from the Vitamin C as well as the fiber and other nutrients found in the fruit’s skin. “Or, use either diluted juice with water, or better yet just drink water,” she adds.
WHEN TRYING TO STAY ABREAST OF FOOD TRENDS, THE SIMPLEST ADVICE IS MOST LIKELY TO STAND THE TEST OF TIME. AND REMEMBER, THE KEY IS ALWAYS MODERATION. BUT WHO KNOWS? MAYBE EVEN THAT WILL CHANGE TOMORROW.