Many foods are mistaken for the culprit and cause of various negative consequences. In this text, we have singled out 7 such foods that are often accompanied by a bad reputation, but are surprisingly healthy if you look at the research conducted.

We are sure that you will come across at least 2-3 articles every day about diet and food and their harmful effects. In these articles, they are often attributed to causing obesity, cancer or even considered poisonous. However, research often says otherwise, so we singled out seven "accused" foods and investigated them impartially.

Potatoes

Why it has a bad reputation: Potatoes are often considered harmful due to their not-so-rich nutritional value and frequent association with high-calorie foods such as cream, bacon, butter and cheese. It also doesn't help that his relative "sweet potato" (sweet potato) is already in the group of very healthy foods.

The fact is: that potatoes are an excellent source of carbohydrates. Medium-sized potatoes contain only about 160 calories and are rich in vitamin C, which is about 70% of your daily needs for vitamin C. In addition to vitamin C, it is an excellent source of vitamin B6 and contains about 5g of fiber.

Coconut

Why it has a bad reputation: Coconut is often considered harmful due to its high fat content, especially saturated fat. The 85g serving has approximately 30g of fat of which 90% is saturated.

The fact is: Saturated fats are not the "beast" that causes cardiovascular disease as it was once thought. What's more, if you exercise regularly, then saturated fats must be included in your diet. In addition to this, coconut also contains far more important fats, which are medium-chain triglycerides which, unlike common long-chain fats, are immediately digested and absorbed. This reduces the risk of storing fat and is a quick source of energy for the brain and muscles.

Popcorn

Why it has a bad reputation: Popcorn is often associated with large amounts of butter used in making, as well as large portions usually large enough to feed a family of ten.

The fact is: that popcorn, more precisely corn itself, is a whole grain, which means that it contains a large amount of fiber that slows down the digestion process. 28 g of corn contains about 4 g of fiber, also this same amount after it is made into popcorn contains only 110 calories.

To avoid extra harmful calories, use herbs and spices instead of butter. So if you want sweet popcorn add cinnamon, vanilla extract and a pinch of brown sugar. For salty popcorn, add salt, freshly cut coriander and fresh lime juice.

Coffee

Why it has a bad reputation: coffee as a beverage does not have a bad reputation, but it is increasingly creating an association with a delicacy full of fat, sugar and calories served in popular coffee bars. Many are also afraid of the amount of caffeine it contains

The fact is: that caffeine improves cognitive functions and physical performance, from improving motor skills, alertness and focus, to increasing strength and endurance. In addition to caffeine, coffee is rich in antioxidants that provide various benefits and have a positive effect on overall health.

Gluten

Why he has a bad reputation: Gluten has gained a negative reputation due to celiac disease, as well as occasional indigestion that it causes in other people. Gluten is a protein found in wheat, barley and rye.In people who are gluten intolerant (celiac disease), the body sees gluten as a foreign attacker and sends large amounts of antibodies that attack the lining of the small intestine. All of these result in digestive problems, nausea, vomiting, diarrhea and cramps.

The fact is: Gluten-free diets are very popular, but also that only about 1% of the human population suffers from celiac disease. For the other 99% of the population, gluten poses no risk. Even some reports stating that subjects feel better after eliminating gluten from their diet are mostly related to eliminating junk food and highly processed foods, not gluten. Instead of buying too expensive gluten-free products, which are filled with saturated fats and simple sugars (to make up for the lack of taste), feel free to buy wheat, barley and rye products.

Sports Drinks

Why it has a bad reputation: Sports drinks are considered harmful because of the amount of sugar they contain, artificial sweeteners and colors. They are also not helped by the fact that many people drink them all day instead of water, which ultimately leads to increased caloric intake.

The fact is: most sports drinks consist of sugar and electrolytes, but if you use them at the right time, such as during training, sports drinks can improve performance.

Sugar is the primary source of energy for muscles, and if you consume it during training, your muscles will get extra "fuel" that will help maintain a high level of performance throughout training. Sports drinks also provide much-needed hydration by providing you with fluid, sodium and potassium, the three main nutrients you lose through sweating during training.

Regarding the safety of consuming artificial sweeteners, most research has shown that there is no danger if you consume them in moderation.

It is very important that you know the time and place when you can consume sports drinks. If you will have an easier workout that will not last more than 45 minutes, then water will be enough. If you have problems with sweating or train in conditions where the humidity is high, then you can take a low-calorie sports drink that contains little sugar and a large amount of electrolytes. For workouts that last more than 45 minutes, sports drinks can be helpful.

Sodium

Why it has a bad reputation: Sodium is linked to high blood pressure and hypertension, some countries even want to set a daily sodium intake limit of 2,000 milligrams a day.

The fact is: that sodium is an essential nutrient. If you do not have problems with high blood pressure or any other disease, then there is no reason to limit sodium intake.

If you are a passionate exerciser, then you should definitely increase your sodium intake and you can do this by putting an extra pinch of salt in your food or you can add some snack rich in sodium, all this to make up for the sodium you have. lost by sweating in training.

Source: Bodybuilding.com