Some foods have been written off as being too fattening – but these can be good for you and may help your waistline.
1. Butter
It’s been demonised for being packed with saturated fat and cholesterol that can contribute to heart (cardiovascular) disease. But it’s also a source of vitamins, minerals and fatty acids that may actually help weight loss by slowing the absorption of sugar and carbohydrates. It improves energy levels so you can exercise better, and helps you feel fuller longer.
“It’s still quite high in saturated fats though, and some people who struggle with their weight and health should still avoid it,” says Cape Town dietitian Annelie Smith. “Ghee is actually better as that’s the more unsaturated part of the product.”
2. Nuts
They too are high in fat, but these are healthy omega-3 fatty acids. They’re also high in fibre, calcium, magnesium and iron, and can help you feel fuller. This year a study in the American Journal of Clinical Nutrition found that a handful of nuts five times a week can reduce inflammation (a factor in heart disease), diabetes and other chronic illnesses.
Just don’t overdo them – keep to no more than 12 or 15 day, raw and unsalted, says Smith. “Having them as part of a dish rather than a snack may be a better solution too, so you don’t over-eat.”
Try: Smartbite Almonds, Smartbite Cashew Nuts, and Smartbite Macadamia Nuts
3. Eggs
They’re high in cholesterol, but research now suggests that the cholesterol levels in our body are affected not by cholesterol in the food we eat, but by the type of fat in our food.
Eggs can actually help keep us healthy and trim, as the yolks contain choline, which boosts metabolism and helps switch off genes that cause tummy or visceral fat (the least healthy kind). They also have protein, vitamins D and B12, folate and riboflavin, that can help lower your chance of heart disease. “Current thinking is that you can safely have one or two eggs a day,” Smith says.
4. Red meat
It’s been blamed for heart problems, but it is also a fine source of protein and iron, which can boost metabolism and energy, allowing you to exercise more, and helping to fight flab. Stick to three servings a week, about the size of your palm, and opt for lean varieties, like sirloin or tenderloin.
5. Red wine
All alcohol is high in kilojoules, and these are usually empty kilojoules (with no nutritional benefit), but researchers at Purdue University in the US found that red wine contains compounds – piceatannol and ellagic acid – that can help slow the growth of fat cells. It also has reservatrol, a healthy antioxidant. “But stick to no more than a glass for women and two for men, and not every night,” Smith says.
6. Coffee
Caffeine has been blamed for causing jitteriness, and drinking it with sugar or creamers packs on the kilojoules. But it’s also a good source of flavonoids, which can boost heart health, and improve metabolism in some people, helping reduce tummy fat.
According to a study in the journal Circulation, people drinking three to five cups of coffee a day had a lower risk of type 2 diabetes and of dying of any cause, compared to non-coffee drinkers. Have it black or with milk (a good source of calcium) and no more than one teaspoon of sugar. “Opt for pure coffee rather than the processed freeze-dried kind,” advises Smith.
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