We’ve all heard the hype: Some of your favorite indulgences, long considered to be unhealthy, actually have some small benefits to them, such as disease-fighting antioxidants. Not so fast though—the cons can still outweigh the pros. Consider this breakdown of chocolate, wine, and coffee:
Chocolate.
Pros: Cocoa—as in the seeds that are dried and ground to make chocolate—is rich in flavanols, which are good for blood pressure and blood vessel function. It’s also a source of magnesium, iron, and copper. Cons: Cocoa is an ingredient in chocolate, but so is lots of sugar. The average milk chocolate bar often contains less than 30 percent cocoa, so there’s a marginal amount of cocoa compared to the less nutritious ingredients. The least you should know: If you enjoy very dark chocolate (made with 70 percent cocoa or more) in modest proportions, there’s a nutritional upside. But don’t consider the average Hershey bar to be a health food.
Wine.
Pros: Studies have shown that red wine contains polyphenols from the grapes it’s made with. This antioxidant protects the body from cellular damage and lowers risk of disease. Cons: Alcohol consumption increases risk of disease, including cancer, liver disease, and hypertension. It also increases risk of accidents, disrupts sleep, and contributes to weight gain. The least you should know: Even when consumed moderately, alcohol doesn’t offer real health benefits—and no amount of alcohol is completely risk-free. Simply eating unprocessed grapes would be a better source of polyphenols.
Coffee.
Pros: Coffee is a source of antioxidants and consistently associated with lower risk of disease, including type 2 diabetes, Parkinson’s disease, and liver disease. Cons: Too much caffeine leads to anxiety, insomnia, palpitations, and digestive upset. Many sweeteners and flavorings added to coffee drinks can be a source of empty calories. The least you should know: As long as you’re watching your overall caffeine consumption and sticking to black or lightly sweetened coffee, its benefits are worthwhile.
But there’s good news…
Potatoes: The low-carb craze villainized potatoes because they’re high in starch, which converts to glucose and spikes blood sugar. But complex carbohydrates like those in potatoes are the body’s preferred source of energy. Potatoes are packed with vitamins, minerals, fiber, antioxidants, and even a moderate amount of protein. Just be smart about preparation methods—opt for potatoes that are baked or roasted rather than deep-fried or slathered in rich toppings.
Eggs: You might be wary because they’re high in cholesterol (they are!), but they’re also rich in protein, as well as vitamins D, A, B, and E. Although the American Heart Association once suggested limiting your egg consumption to no more than three per week, guidance now says heart-healthy adults can have an egg a day.
Cheese: While cheese is high in saturated fat, it’s also a good source of protein and calcium. Softer cheeses, such as mozzarella and ricotta, tend to be lower in fat and calories than their harder counterparts. Some research has even shown that moderate consumption of cheese (1.5 ounces per day) lowers risk of heart disease and boosts brain health.
Peanut butter: Peanut butter is high in fat, but it’s the unsaturated fat that improves heart health. While its fat content makes it calorically dense, it’s still a good source of protein, fiber, and vitamin E. Choose natural peanut butter, which is made without sugar and hydrogenated oils.
