They can be enjoyed either fresh or frozen and are especially delicious mixed with either yogurt or full-fat cream. Many studies show that dark chocolate is incredibly healthy and may reduce your risk of several diseases.
A piece of dark chocolate is especially delicious when enjoyed with a good cup of coffee. Almonds are the ultimate crunchy treat. Almonds are packed with antioxidants and provide large amounts of fiber, protein, and several vitamins and minerals, such as vitamin E, manganese, and magnesium.
They may reduce blood pressure, cholesterol, and the oxidation of LDL bad cholesterol — all of which are risk factors for heart disease 18 , 19 , 20 , Pistachios are loaded with heart-healthy fats, high-quality protein, and fiber. Rich in powerful antioxidants, pistachios have been linked to health benefits, such as improved blood fats and reduced oxidized LDL bad cholesterol, inflammation, and blood sugar levels 25 , 26 , Pistachios are very filling and may aid weight maintenance when consumed in moderation 28 , Just make sure not to eat too many of these at one time, as pistachios are very high in calories.
A single cup grams of pistachios may have up to calories. These deep red, beautiful berries are a delicious and healthy snack. Mangoes are a tropical fruit rich in soluble fiber, a wide range of antioxidants, as well as vitamin A from beta-carotene and vitamin C.
Mangoes are high in plant compounds and antioxidants that may reduce your risk of oxidative damage and many chronic diseases, including cancer Fresh mangoes are simply delicious, and many people like to add them to breakfast porridges, smoothies, or yogurt.
Cheese and other dairy products are linked to improved bone health and may protect against osteoporosis, a disease characterized by bone loss and an increased risk of fractures 32 , There are many types of cheese — all of them consist mainly of protein and fat, and most are relatively high in calories.
As a high-protein food, cheese may promote lower blood pressure and increased absorption of minerals 34 , 35 , Just be aware that this pudding is rather high in calories and should be reserved for special occasions.
Not many people know that popcorn is a whole grain. Whole grains may have numerous health benefits, including improved digestion and a reduced risk of heart disease and type 2 diabetes 43 , They may also aid weight loss and maintenance 45 , Try adding some salt, butter, dark chocolate sprinkles, or cinnamon for a different flavor. Sweet potatoes are very nutritious, high in fiber, and deliciously sweet.
Sweet potatoes also contain several antioxidants and may reduce oxidative damage, potentially reducing your risk of cancer. One white variety may also help moderate blood sugar levels 47 , Few healthy dips are as delicious as hummus. Chickpeas are rich in protein and fiber and contain a good amount of various vitamins and minerals, including folate, thiamine, vitamin B6, magnesium, manganese, and copper.
They may also improve your blood sugar levels. One study showed that eating 26 ounces grams of chickpeas per week significantly reduced fasting insulin — an important marker of blood sugar levels Studies also indicate that chickpeas can reduce LDL bad cholesterol — a risk factor for heart disease — and potentially improve digestive health 50 , Eating yogurt has been associated with both improved bone health and reduced blood pressure 52 , French fries and potato chips are high in fat, refined carbs, and salt.
Studies link both foods to weight gain. Instead, opt for boiled or baked potatoes for a more nutritious alternative.
Many types of breakfast cereal are loaded with calories and added sugar, with some varieties packing a whopping 13 grams of sugar per cup 36 grams. Some research suggests that swapping refined grains for whole grains could help prevent weight gain and improve diet quality 29 , In fact, studies show that eating whole grain or high fiber breakfast cereals may be linked to a lower risk of weight gain, type 2 diabetes, and heart disease 31 , When shopping for cereal, be sure to check the label and steer clear of varieties high in added sugar.
Choose minimally processed, whole grain cereals made with ingredients like oats or wheat bran. Suitable options typically include bran sticks or Bircher muesli. Many varieties of breakfast cereal are high in calories and added sugar. Certain types are also highly refined, which could contribute to weight gain. Instead, opt for low sugar, whole grain varieties. Dark chocolate has been linked to numerous health benefits , including improved heart health and brain function 33 , 34 , 35 , Still, it can be high in calories and fat.
Plus, most commercially produced milk and white chocolate is high in added sugar. Overall, this means that chocolate, regardless of the type, can contribute to weight gain if you eat large quantities of it too often.
If you struggle with moderation, keep in mind that dark chocolate may be easier to enjoy in moderation. It has been shown to increase feelings of fullness and reduce food intake later in the day, compared with milk chocolate or white chocolate 37 , Dark, milk, and white varieties of chocolate are high in fat and calories. The latter two types are typically also higher in added sugar. As such, chocolate could cause weight gain if eaten in large amounts too often. Although fruit juice is often seen as a healthy drink, most commercial brands contain just as much sugar as soda.
Drinking excessive amounts of fruit juice has been linked to an increased risk of obesity, especially in children 40 , 41 , 42 , As such, you should instead aim to quench your thirst with water. You can still enjoy the juicy, sweet flavor of fruit by enjoying them whole. This way, you also reap the benefits of their fiber and other nutrients. Fruit juice is high in sugar and low in fiber.
Drinking excessive amounts has been linked to an increased risk of obesity. Instead, quench your thirst in water, and enjoy fruits whole rather than juiced. Increased consumption of convenience food may be partially to blame for increased rates of obesity in many areas around the globe 45 , 46 , While not all processed foods are unhealthy, many are high in calories, added sugar, fat, and sodium.
Furthermore, some studies have found that eating more processed foods could be linked to weight gain and decreased diet quality 48 , 49 , In addition to the other foods listed in this article, other foods to keep an eye on include 48 , 49 , 50 :.
Reducing your intake of processed foods could also improve your diet quality and make it much easier to maintain a moderate weight. Eating fewer processed foods high in added fat, sugar, and salt can improve your diet quality and help prevent weight gain. However, most fast food items are highly processed and loaded with calories, fat, sodium, and added sugar. For this reason, many studies have reported that eating fast food more frequently could be tied to an increased risk of obesity, along with other health problems like heart disease and type 2 diabetes 51 , 52 , Instead, aim to cook most of your meals at home and not eat fast food more than 1—2 times per week.
The study, though confirming the distracting powers of junk food, doesn't explain why junk food has this power over us. That answer may just lie with arguably the most important organ in your body, your brain. Your brain is an incredibly complicated organ and even now, despite decades of extensive research and study, scientists are still only scratching the surface. However, the brain does play a role when it comes to fuelling junk food's appeal.
Your brain loves sugar Sugar is more pervasive in your diet now than it ever was with your distant ancestors. In fact, only a couple of centuries ago sugar was a precious and rare commodity and if you wanted a sugar kick, you had to rely on nature's own source of sugar, fruit! Back then, sugar was a vital source of energy that helped fuel your body.
Sugar, or glucose, is absorbed into your bloodstream, helping to power your brain. According to research, the mere taste of sugar can give your brain a boost, the reason being that it prompts your body to release more serotonin, the happy hormone, into your bloodstream. Arguably, sugar's mood-boosting quality creates another problem: it programs you to perceive sugar as a reward.
The memory of not only how your food tastes, but also how you felt while eating it, becomes etched into your mind and the next time you see a piece of cake, you immediately associate it with an instant mood boost. The other problem is that your body struggles to recognize when you've had enough sugar, making it far too easy to overindulge, especially if your body isn't responding as it should by stimulating feelings of fullness.
Your body needs fat to survive and your brain is no exception. In fact, it's perhaps the fattiest organ in your body! Fat can be stored and used as energy further down the line, so you may be drawn to fats as part of a more primordial reflex, just as you are with sugar. You can also build up a similar reward system with fat—just like sugar, it can trigger the release of "happiness hormones" like dopamine. Interestingly though, too much fat is thought to over-stimulate the brain, somewhat like alcohol!
However, if you try to eliminate fat from your diet completely, be prepared to experience some serious hunger pangs. Your body needs the right types of fats, such as omega fatty acids, and often when you experience a craving, it's your body crying out for these healthy sources. Unfortunately, instead of choosing good sources of omega fatty acids, such as oily fish, nuts or avocados, you may reach for a bag of chips instead! And to compound things, researchers are now finding that the more fat you consume, the more your response to fat declines.
In other words, you won't get the same mood boost you're used to and so you'll immediately want to eat more fat, creating a vicious cycle. Your body craves fat and sugar naturally, recognizing them as vital energy sources.
The problem is that many big junk food companies already know this and have invested millions in trying to make their products as appealing as possible, to both your eyes and your palate. Serious time and effort goes into getting the right combination of flavours and textures to get trigger a positive response from your brain so that you'll want more.
Foods that are "melt-in-your-mouth" good are actually the worst—soft chips, cotton candy, etc.
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