What are you doing eating that?
It’s bad, fattening, will make you feel bad… Who has not heard something like this before? A healthy diet does not mean you have to give up these cravings that we enjoy so much. All of these foods are necessary so that our body can function properly, including those foods high in calories. In fact, as long as they are taken in moderation, we do not have to feel badly when we try a mouthful.
According to Dr. Sònia Cibrián, Nutrition specialist of mediQuo, “It is important to know the caloric contribution that certain foods have, so that you don’t give those up. A food that contributes high calories can also be healthy. Therefore, moderate consumption can be beneficial for your health.”
Dr. Cibrián analyzes 5 foods that, in spite of high calories, should not be eliminated from our diets:
- Nuts: one 100gr of nuts support one 600kcal, but also omega3, fiber, protein, vitamin E and selenium. Thus, it is advisable to take a small handful, 6-8 walnuts or almonds mid-morning or to have a snack to take advantage of all of it’s benefits without exceeding calories. In addition, people that consume nuts regularly in their diet have less risks in the development of cardiovascular diseases and coronaries, according to a report presented in the Journal of the American College of Cardiology, one of the principal journals of Cardiology.
- Avocado: contributes about 230kcal for every 100gr. It is a rich food in healthy fatty acids, folic acid and potassium, so it is ideal for athletes. Additionally, some research reveals that ingesting the potassium contained in avocado, for every 100 grams, is recommended to reduce those diseases related to blood pressure, such as strokes. And, when is it better to take it? Dr. Cibrián confirms that a good option is to include half a piece in your breakfast or in your food.
- Olive Oil: with 899kcal every 100gr it is one of the more caloric foods; however, it is healthy. There is no need to remove it nor eliminate it from the diet. However, it is necessary to restrict your consumption to 2-4 spoonfuls a day and as raw, preferably.
- Dark Chocolate: contributes 540kcal for every 100gr. It has various vitamins and proteins, which makes it a good accompaniment in low calorie diets in moments of “weakness”. In small portions, of course. In addition, there are studies that confirm that it is beneficial for the health of the heart and helps to activate the metabolism.
- Honey: this natural sweetener provides 320kcal for every 100gr. Even though it’s glycemic index is lower than that of sugar, we must consider the high energy contribution that it brings to our body. In fact, some reports indicate that it helps activate the brain and fight dementia. Being such a sweet food will make us consume less calories, since a small amount will be more than enough.
In conclusion, “the most important is to follow a healthy, varied and balanced diet, without fear of introducing any food into our diet, but always with moderation”, stresses Dr. Cibrián.