'Bad' Foods That Are Really Good
5 much maligned foods are making a nutritional comeback.
Margarine vs. Butter: Which is Better? continued...
Lichtenstein says it's important to look at the sum total of
both saturated and trans fats when selecting a spread for your toast, rather
than focusing on one or the other.
But if you're a butter lover, Carter says you don't have to
completely forsake butter due to nutritional concerns.
"I trained as a chef in France many years ago and believe
that a little cooking oil and butter is one of the best flavors, so I can get
by with a tablespoon of butter when I'm cooking to get the flavor," says
Carter. "But you are not going to find sticks of butter on my
Salad Dressing: Pass the Oil, Please
Rather then wincing at the thought of putting a nonfat mystery
dressing on your salad, experts say it may be better to go back to the basics
with good old vinegar-and-oil-based dressings.
Most "light" commercial salad dressings contain a lot
of extra ingredients such as sugar and salt. A healthier choice is to make your
own vinaigrette with olive oil (a good source of heart-healthy monounsaturated
Carter says by splurging on flavorful, mild vinegars such as
balsamic or sherry vinegar, or adding fresh herbs, you can cut down drastically
on the amount of oil needed to make a tasty salad dressing.
Going Nuts Over Peanut Butter
Regardless of how you like it, chunky or smooth, all natural or
straight from the plastic jar, researchers say peanut butter is a cheap and
healthy source of protein.
Some concerns have been raised in the past that oils added to
commercial peanut butters during production process may create unhealthy levels
of trans fats. But recent studies have shown that most commercial peanut
butters contain negligible levels of these potentially dangerous fats, and
commercial and all-natural brands are pretty much equal when it comes to
"My feeling as a nutritionist is that the major sources of
damaging trans fats in your diet are going to be commercial cakes, cookies,
doughnuts, and deep-fried foods, not peanut butter," says Carter.
Peanut butter is also a high-calorie food, so eating spoon
after spoon of it isn't recommended -- two tablespoons is plenty. But nuts and
nut butters such as peanut butter are rich sources of protein and heart-healthy
omega-3 fatty acids like those found in fish and vegetable oils.
They're also a good source of a variety of nutrients such as
magnesium, potassium, and vitamin E, which have the ability to protect the
Eggs: Edible and Economical
Eggs have suffered from a serious image problem that began in
the 1970s when they were vilified for their high cholesterol content. But now
that researchers' understanding of heart disease and cholesterol's role in it
has changed, so has their opinion of the egg.