Eight foods wrongly written off as unhealthy, from potatoes to popcorn

Many people believe that staying healthy or losing weight means giving up all their favourite foods. Someone says something on social media and others believe it. Foods that people avoid as bad are in fact good for the body. The problem lies in the way they are eaten. If frying in oil and adding excess sugar are stopped, the same foods work almost like medicine.

First, the potato. It is said to make a person fat, because people eat it as wafers, samosas and French fries. A real potato is very good and has no fat at all. A boiled potato is rich in vitamin C, potassium and fibre. It fills the stomach and gives strength. Boiled or cooked as a vegetable dish rather than fried, there is nothing better.

For years, people were told not to eat the yolk of an egg because it raises cholesterol. Doctors now say that a healthy person can eat one whole egg a day without any harm. An egg contains protein, vitamin D and B12, and is also said to be good for the eyes. Anyone who works out at a gym should eat eggs.

The popcorn sold at theatres, with butter and salt, is junk food. But plain popcorn made at home from corn is a whole grain and contains fibre. Popcorn made with hot air and no oil is described as the best snack for those trying to lose weight. It fills the stomach without adding weight.

People fear peanut butter because it contains fat. It is a good fat and is fine for the heart. It also has protein and vitamin E. Avoid the sugar-laden peanut butter sold in shops and choose pure peanut butter.

Coffee is said to cause sleeplessness and a faster heartbeat. The advice is to drink plain black coffee without sugar or cream, which is good for health. On dark chocolate, people have heard since childhood that it rots teeth and causes obesity. Dark chocolate with more than 70 per cent cocoa is like medicine. It improves blood circulation, strengthens the heart and also contains iron. One small piece a day is said to do no harm.

Some people stay away from curd for fear of fat. Curd contains calcium, protein and bacteria that are good for the gut, so a little should be part of the daily diet. Avoid sweetened strawberry or mango flavoured curd from the market; eat plain curd with fruit added. Finally, there is the avocado. It is expensive, but it is considered the best. Its fat lowers bad cholesterol and is very good for the heart, and it is also rich in fibre and potassium.

The takeaway is that no natural food is bad. Everything depends on how it is prepared and how much is eaten. The advice is to avoid processed and packaged foods and those high in sugar or oil.