Gray Zone

Foods that have health benefits in small doses

The Post and Courier

There are healthy, all-you-can-eat foods (think spinach, blueberries and black beans) and unhealthy, avoid-as-much-as-possible ones (fried chicken, soft drinks and hot dogs). It's a clear-cut case of good vs. evil, and while we may not make the right choices, at least we know.

But then there is the gray zone. Foods and beverages either cast as healthy or unhealthy, or both, and that often are misunderstood: avocado, yogurt, nuts, alcohol, cheese, chocolate, olive oil, coffee, honey, fruit juice and dried fruit such as raisins, apricots and figs.

"The bottom line on this group, collectively, is that they tend to be good for you unless it puts you into positive caloric balance. Even healthy calories can lead to unhealthy weight gain," says Dr. Ann Kulze, local wellness expert and author of "Dr. Ann's 10 Step Diet."

Here's the good, the bad and her recommendation on each of them:

The good: Avocados are the most poorly understood, unrecognized superstar food, says Kulze. "I am always amazed by the number of people who consider avocados 'unhealthy or fattening' when the delicious reality is that they are true wonder foods."

She adds that avocados are filled with heart-healthy monounsaturated fats that lower bad (LDL) cholesterol while boosting good (HDL) cholesterol along with fiber, vitamin E, B vitamins and special cholesterol-lowering plant substances called phytosterols. The "good fat" in avocados also helps satisfy your appetite quickly.

The bad: A 7-ounce avocado has about 360 calories.

Her recommendation: Eat up to half an avocado daily.

The good: It's a great source of calcium and protein, is packed with vitamins and minerals and aids in digestion.

The bad: Unless it's plain, its benefits are overshadowed by sugar content.

Her recommendation: Eat only plain, low-fat yogurt.

The good: "To pick the healthiest nut is like picking your favorite child. All nuts have an exemplary nutritional profile: heart-healthy fats, fiber, vitamin E, various B vitamins, a rich supply of minerals and healthy vegetable-based protein," says Kulze. "If you twisted my arm and forced me to choose which nuts I think are the healthiest — I'd have to say almonds and walnuts."

She adds that nuts score a "perfect 10" when it comes to heart health, as well as offering protection from type 2 diabetes, reduced risk of macular degeneration and better weight control.

The bad: High in fat.

Her recommendation: Except for those with allergies, eat a small handful, or 1 ounce, of nuts daily. "You can get the benefits from just 1 ounce per day, but if you're skinny and active, eat all (the nuts) you want," Kulze says.

The good: "Assuming one has no medical contraindications for use of alcohol, evidence is conclusive (more than 100 studies) that consuming alcohol in moderation (two drinks or less daily for men and one drink or less daily for women) protects against heart disease and ischemic strokes," says Kulze.

She adds that red wine is best and may have added benefits of protecting against Alzheimer's disease, dementia and prostate cancer as well as increasing longevity.

The bad: Consuming alcohol beyond moderate consumption is clearly a risk factor for a number of potential deadly conditions, including high blood pressure, many cancers, dementia, accidents, etc. One of the most striking revelations of late is how crossing the moderation line for women can increase breast cancer risk dramatically. In postmenopausal women, those who had three or more alcohol drinks per day bumped up their risk by 51 percent.

Her recommendation: One small glass of red wine at dinner is the healthiest dose.

The good: It's a source of calcium and protein.

The bad: Kulze is not a fan because any nutrients are offset by high amounts of saturated fat and calories. She adds, "Cheese is not 'really healthy,' even in small amounts, and is definitely not a potential superstar food like the others."

Her recommendation: If at all, go with part-skim mozzarella sticks, 2 percent milk-fat cheddar or Laughing Cow brand "Lite" cheese.

The good: "Dark chocolate and its cousin, cocoa, are teeming with potent antioxidant plant chemicals called flavanols that emerging science reveals protect the health of the cardiovascular system," says Kulze, adding that these antioxidant flavanols have favorable effects on the innermost lining cells (endothelium) of arteries and have been found in numerous studies to lower blood pressure, decrease the clotting tendency of the blood and improve blood flow.

The bad: Milk chocolate, white chocolate and instant cocoa have not been shown to provide these benefits.

Her recommendation: Eat a small — 1/2 to 1 ounce — piece of dark chocolate (with at least 60 percent cocoa content, ideally 70 percent or more) per day. She adds that dark chocolate is one of the five foods she makes sure she consumes every day, the others being red wine, green tea, nuts and berries.

The good: "I consider extra virgin olive oil the healthiest oil available," says Kulze, adding that it should be a "regular guest" at mealtime as a way to control appetite.

Its benefits — are you ready for this — include lowered risks for cardiovascular disease, diabetes and cancer, enhanced blood flow and circulation and possible reduction of arthritis pain.

The bad: Though it's high in fat, Kulze says it's not one to worry about.

Her recommendation: Consume extra virgin olive oil at room temperature or on cold-prepared foods. (Heat damages olive oil by oxidizing it, which essentially turns it into unhealthy oil.)

The good: Kulze calls coffee a "remarkably safe beverage," especially when consumed in moderation. Coffee is high in antioxidant polyphenols. Health benefits include protection against Parkinson's disease, type 2 diabetes and liver cancer, reduced risk of gallstones, as well as enhancement of mental performance and mood.

The bad: Those with a genetic intolerance can suffer from jitteriness and disturbed sleeping. Coffee also can impair fertility in women and possibly cause miscarriages. Also, cream and sugar in coffee add unhealthy calories that negate benefits.

Her recommendation: Drink one to two cups of black coffee a day.

The good: "Raisins, dates, cranberries and prunes contain all of the good-for-you nutrients in whole fruit but are concentrated," says Kulze, adding that dried fruit's "antioxidant power is off the charts."

The bad: "Unfortunately, the natural sugars in dried fruits are also super-concentrated so all dried fruits, except for apricots, have a very high glycemic response," she says, adding that high glycemic foods have been associated with weight gain and other adverse metabolic effects. Even worse, some dried fruits have added sugar as a preservative.

Her recommendation: Active people should eat a serving or two of dried fruit, especially cranberries, on a daily basis. Those struggling with weight control or diabetics should avoid dried fruit, other than apricots, entirely.

The good: Spanish researchers reported in the February 2007 edition of the Journal of the Science of Food and Agriculture that honey has significant antioxidant properties along with germ-fighting power. The darker the honey, the better.

The bad: It's still sugar.

Her recommendation: Make honey your sweetener of choice, up to two teaspoons a day.

The good: "Although nothing can beat the nutritional power in whole fruit, fruit juice can be a tasty, convenient pick for key vitamins/minerals (vitamin C, potassium, folate) and potent antioxidant phytochemicals," says Kulze.

The bad: The problem with fruit juice, she adds, relates to its high calorie and sugar content, especially for those who are overweight or trying to lose weight.

Her recommendations: Limit consumption to 4 ounces or less per day and dilute with water (half juice and half water) and make sure it's "100 percent fruit juice." Also, choose "cloudy" juices, such as pomegranate, orange or blueberry juice, which have a higher antioxidant score.

Reach David Quick at 937-5516 or dquick@postandcourier.com.