long-term weight-loss success, and in many people, it can lead
to gastrointestinal distress (read: bloating, gas and diarrhea).
So if you’re craving ice cream, find a way to fit a serving of the
real stuff into your daily calorie allotment. You’ll save your
belly and bank account some abuse.
SPLURGE SOURDOUGH BREAD
Any way you slice it, there’s power in the sour. The
quintessential tang of sourdough hails from the old-school
baking method of using a bacteria-rich starter to initiate
fermentation. This process creates taste-boosting compounds
and decreases the impact of the bread on blood sugar levels.
This in turn increases satiety, prevents energy crashes and
makes it easier to hold onto your abs.
Word of warning: Don’t fall for supermarket sourdough
impostors, which typically add ingredients such as ascorbic
acid or vinegar to give the product a sour taste. Your best bet
for the authentic stuff comes from independent local bakeries
that often employ longer fermentation periods using just a
starter culture for greater health perks. It will set you back a
few extra bucks, but it is worth it.
SKIP COCONUT OIL
The health hoopla surrounding this tropical oil continues
to swell, but this is a classic case in which the sales pitch
has drowned out the actual science. Proponents claim that
coconut oil has fat-zapping powers because of the presence
of medium-chain triglycerides, a type of fat that is more likely
to be burned off as energy than stored as body fat. But most
of the research cited in favor of coconut oil has been done on
pure forms of MCT, and since less than 20 percent of the fat
in coconut oil is MCT, this becomes problematic. Moreover,
it’s a stretch to assume that adding spoonfuls of coconut oil to
smoothies and coffee will have much of a fat-loss benefit, and
in fact, at 116 calories per tablespoon, you will more likely
gain weight than lose it with a heavy-handed pour.
The American Heart Association advises moderation when
consuming coconut oil because it contains sky-high levels of
saturated fat, which is bad for heart health: One study found
that replacing 5 percent of saturated fat from sources like
coconut oil with polyunsaturated and monounsaturated fat
from sources like nuts, olive oil and fatty fish can markedly
slash heart disease risk. And other research suggests that
coconut oil raises both good and bad cholesterol, and at best,
it may have a neutral impact on heart health.
Bottom line: If you like the flavor of coconut oil, go ahead
and use it sparingly for cooking and baking. Just don’t make
it your go-to fat or depend on it to bulletproof your health —
or your coffee.
SPLURGE BEAN PASTA
It may make Italian grandmas cringe, but pasta made with
beans and lentils is a worthy contender for your next noodle
night. Brands like Banza that are made with chickpea, lentil
and other legume flours typically deliver twice as much protein
and three times more fiber than pasta made with wheat flour,
making them more physique-friendly. A review of studies
published in The American Journal of Clinical Nutrition found
that eating more pulses, including beans and lentils, could
mean easier weight loss and more body-fat shed, even when
you’re not restricting calories.
“The extra protein and fiber in this style of pasta can make it
easier to regulate blood sugar and overall hunger levels,” O’Donell-
Giles says. More reason to pour your marinara over bean pasta:
Research shows that a higher intake of legumes is linked to a lower
risk for early mortality, including death from heart disease.SKIP CELERY JUICE
Celery juice is the new queen of green, and self-proclaimed health
gurus are bombarding social media with claims that it can fortify
your health by decreasing inflammation, detoxing the liver,
chiseling killer abs and improving digestion. Not to say that celery
juice is completely useless — it may contain a few nutrients such
as vitamin K, potassium and magnesium — but before you choke
back an expensive, bitter glass of the stuff, know that it stands on
shaky scientific claims, most notably the notion that it can solve
your deepest-seated anxieties.
Furthermore, juicing vegetables in general doesn’t make
them any healthier, and in fact, it does the opposite, removing
all the beneficial dietary fiber when you sip celery through
a straw. A huge study commissioned by the World Health
Organization found that women who eat at least 25 grams of
fiber a day benefit from a lower risk for some of the biggest
killers, like heart disease and breast cancer. “To nail your daily
fiber needs, you should have more vegetables on your plate
and not in your glass,” O’Donell-Giles explains. Besides, celery
sticks dipped in hummus is a much more appetizing (and
significantly cheaper!) snack.Want a little
more nutritional
oomph? Try
a sourdough
made with
whole-grain
flour such as
rye or spelt, or
one made with
a heritage grain
such as einkorn.No more sticky,
starchy clumps:
Companies
have worked
hard to improve
the flavor and
texture of their
bean products to
closely replicate
even the best of
pastas.Coconut oil
contains
90 percent
saturated fat,
as compared
to butter, which
contains just 65
percent.CELERY
JUICECOCONUT
OIL