The benefits of shrimp and 10 surprises

The benefits of shrimp are a good example of how an old reputation can stick to a food for far too long. The same goes for eggs, potatoes, beef and even coffee: they were once labeled “bad”, but the real picture is much calmer.

This article looks at 10 foods that still carry old fears. Some of them suit the plate of someone who trains, as long as the amount and the way of preparing them are sensible.

Muscle & Fitness Hers once wrote on the same topic very bluntly: a bad reputation doesn’t always mean bad food. In nutrition, there is rarely a black-and-white answer. What counts is the big picture.

The benefits of shrimp and the old “bad food” mindset

For years, nutrition scientists have repeated that there is no such thing as simply “good” and “bad” food. There are amounts, habits and what you eat most of the time. It sounds like boring advice, but for someone who goes to the gym it is quite practical. If you leave a food off the menu only because of an old fear, you may lose a simple source of protein, iron or dietary fiber.

Elizabeth Ward, who holds a master’s degree in public health and is a nutrition specialist in the Boston area, put it well: “Old ideas die slowly.” For a long time, a food’s healthfulness was judged by a single nutrient. If a food contained fat, cholesterol or carbohydrates, it quickly got a minus mark. Now the picture is more precise.

So what actually happens? Some foods simply need better context. Shrimp isn’t just cholesterol. Potatoes aren’t just carbohydrate. Cheese isn’t just fat. And chocolate isn’t just a sweet tooth.

The benefits of shrimp: what to know about 10 foods

Beef

Followers of the Atkins diet weren’t afraid of beef, but many others were. Still, lean beef can be a solid source of iron, zinc, conjugated linoleic acid (CLA) and protein. Leslie Bonci, who holds a master’s degree in public health and is a director at the University of Pittsburgh Medical Center, stressed that many women don’t get enough iron, and the iron in meat is absorbed well.

A study from Tulane University’s School of Public Health and Tropical Medicine found that people whose diet included meat at the 75th percentile of intake or even higher took in more heme iron, phosphorus, vitamin B-12, niacin and zinc. A sensible choice is a leaner cut, such as the round or the flank. Ribs and ground beef are best eaten less often. Keep the portion within 4 ounces.

Chocolate

Chocolate doesn’t become health food just because you really want it. But dark chocolate can fit on the menu in a small amount. According to Bonci, it contains polyphenols, which help reduce the risk of heart disease and prevent bad cholesterol from building up on blood vessel walls.

People who took part in Penn State University studies and ate about half an ounce of dark chocolate a day noticed a rise in good cholesterol levels. A study carried out in South Korea also found that cocoa contains more polyphenols, flavonoids, antioxidants and phytochemicals than black, green or red tea or red wine. Honestly, that doesn’t mean a free pass to the whole bar. A small piece of chocolate or a cup of hot cocoa a day is a different thing.

Nuts

Nuts are rich in fat, but that doesn’t automatically make them bad. Much of the fat is mono- and polyunsaturated fat, which suits a heart-friendly menu. Nuts also provide protein, vitamin E, selenium, dietary fiber and the phytochemical resveratrol, which is known as a cholesterol-lowering compound.

Because nuts are high in calories, you can’t eat them endlessly. A handful a day, though, is quite a sensible limit. Connie B. Diekman, director of university nutrition at Washington University in St. Louis, explained that nuts help you better control what and how much you eat. Good choices are peanuts, pecans, walnuts and almonds.

Shrimp

Shrimp got a bad reputation for a long time because of cholesterol. Later it came to be better understood that cholesterol in food doesn’t affect blood cholesterol levels in the same way as saturated fats and trans fatty acids. That is why the benefits of shrimp for someone who trains are simple: plenty of protein, little fat and fairly few calories.

A study from Rockefeller University, based in Washington, found that eating 300 grams of shrimp a day, equal to 55 shrimp, did not raise cholesterol levels unfavorably in people with normal cholesterol levels. Diekman noted that shrimp contains very little fat, and the fat it does contain is unsaturated and a variant of omega-3 fatty acid. In addition, a dozen large steamed shrimp provide 14 grams of protein and only 66 calories.

Cheese

Cheese can seem scary because of its fat content, but the picture isn’t that simple. According to Bonci, cheese is a good source of conjugated linoleic acid (CLA). It may help keep weight and blood sugar levels under control. Cheese also provides protein and calcium.

Calcium isn’t important only for bones. The original article also linked it to easing the effects of premenstrual syndrome and to blood pressure. Studies have suggested that eating cheese may help protect against cavities, because it raises the calcium content of dental plaque. One or two ounces is a better target than a heaped plate. If fat is a concern, choose a lower-fat option.

How to make “bad” foods work on your plate

Pizza

Cynthia Sass, a Tampa-based spokesperson for the American Dietetic Association, has called pizza a whole food pyramid in a single dish. It can provide carbohydrates, dairy, vegetables and lean meat. But only if you choose sensibly.

A thinner crust is better, ideally whole grain. Add bell pepper, onion, artichoke or other vegetables. If you want meat, go for Canadian bacon or chicken. Avoid high-fat meats, thick crusts and versions piled high with toppings. Ward recommended eating a salad or a fruit salad on the side. The simple truth: pizza doesn’t have to be the whole dinner on its own.

Eggs

During the cholesterol phobia, eggs, and the yolk in particular, took a fairly harsh beating. It later turned out that the body regulates its own cholesterol production. According to two studies from the Harvard School of Public Health, one egg a day does not increase the risk of heart disease in healthy people.

If your blood cholesterol level is within the normal range, there’s no need to fear the whole egg. Eggs provide protein, vitamins A and D, and lutein. Lutein helps protect the retina of the eye from excess light.

Potatoes

Potatoes got a bad reputation during the low-carbohydrate diet craze. In reality, the potato is a perfectly sensible food, as long as you don’t eat it deep-fried or fried in fat. Potatoes provide potassium, vitamin C and iron. Sweet potatoes also provide beta-carotene.

Potatoes fill you up, are naturally low in fat and contain dietary fiber, especially if you eat the skin too. An average baked potato provides 12% of the recommended daily fiber intake. According to Bonci, eating potatoes may help lower cholesterol, stabilize blood sugar and keep you feeling full for longer. The problem starts when the potato disappears under sauce or butter.

Iceberg lettuce

Iceberg lettuce has been called crunchy water, but that’s unfair. Sass stressed that it does have nutritional value. It isn’t as strong a choice as fresh spinach, but it contains water, vitamin K, vitamin C and dietary fiber.

One third of an average head contains just 30 calories, yet it provides 12% of the daily vitamin C requirement and 8% of the recommended daily fiber intake. If you want crunch in your salad, iceberg works well. Just don’t drown it in a fatty dressing.

Coffee

Coffee has been blamed for harming the breasts, bones and heart, but the later picture has been milder. The original article pointed out that studies have linked coffee to a lower risk of cavities. At the right moment, a cup of coffee can help with a headache, improve alertness and give athletic performance an extra boost.

Earlier studies also confirmed that people who drink one to three cups of coffee a day have half the rate of Parkinson’s disease. That doesn’t mean more is better. More than three cups a day can make you jittery. If you’re trying to conceive, too much coffee can also get in the way.

The benefits of shrimp and practical choices at the store

If you want to benefit from these foods, don’t start with a list of banned items. Start with a question: how is this food prepared, and how much of it am I eating? Shrimp steamed or pan-cooked with little fat is a completely different thing from shrimp in a thick sauce or breaded. The same goes for potatoes, pizza and cheese.

For people who train, protein and feeling full are especially important. Lean beef, eggs, shrimp, nuts and cheese help here. Add vegetables, a potato or a salad and the plate is already far more balanced. There’s no need to turn food into a moral trial.

Also pay attention to what actually works for you. Some people feel great on coffee, while others get anxious after a second cup. Some can eat cheese without a worry, while others need to limit the amount. A good menu isn’t somebody else’s ideal picture, but a rhythm that works in your everyday life.

FAQ: the benefits of shrimp and other food fears

Do the benefits of shrimp outweigh the cholesterol fear?

For a healthy person with normal cholesterol levels, shrimp can be a sensible source of protein. The original Rockefeller University study even looked at 300 grams of shrimp a day, or 55 shrimp, without an unfavorable change in cholesterol levels. If you have heart or cholesterol concerns, ask your doctor for advice.

Are potatoes and pizza suitable for someone who works out?

Yes, as long as the amount and the way it’s prepared are sensible. A baked potato with the skin on provides dietary fiber. Pizza can fit if you choose a thinner crust, add vegetables and avoid fatty toppings.

Should “bad” foods be thrown out of your menu completely?

Mostly not. It makes more sense to look at the whole picture: how often you eat it, how big the portion is and what it’s served with. No single food makes a menu good or bad on its own.

Author: ARMUDU

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