When children indulge in sugary foods, they turn feral and bounce off every available surface. This is, as most parents can attest, a fact. In this Special Feature, we ask whether this common knowledge holds up to scientific scrutiny.

You are at a party, and there are around 20 children, aged 3–6. The noise is deafening and the candy bowls are empty. Screams of joy fill the air as parents marvel at their offspring’s sugar-induced bedlam.

But what does the science say? Does sugar increase the risk of hyperactivity in children? Perhaps surprisingly, the data says “probably not.”

This will come as a surprise to anyone who has attended a gathering of children where sweet treats are available, so let’s dive into the evidence, or lack thereof.

Sugar and hyperactivity in children

The question of whether sugar influences children’s behavior started to generate interest in the 1990s, and a flurry of studies ensued. In 1995, JAMA published a meta-analysis that combed through the findings of 23 experiments across 16 scientific papers.

The authors only included studies that had used a placebo and were blinded, which means that the children, parents, and teachers involved did not know who had received the sugar and who had been given the placebo.

After analyzing the data, the authors concluded: “This meta-analysis of the reported studies to date found that sugar (mainly sucrose) does not affect the behavior or cognitive performance of children.”

However, the authors note that they cannot eliminate the possibility of a “small effect.” As ever, they explain that more studies on a large scale are needed.

There is also the possibility that a certain subsection of children might respond differently to sugar. Overall, though, the scientists demonstrate that there certainly isn’t an effect as large as many parents report.

Are some children more sensitive to sugar?

Some parents believe that their child is particularly sensitive to sugar. To test whether this might be the case, one group of researchers compared two groups of children:

25 “normal” children aged 3–5

23 children, aged 6–10, whose parents described them as being sensitive to sugar

Each family followed three experimental diets in turn and each for 3 weeks. The diets were:

high in sucrose, with no artificial sweeteners

low in sucrose, but with aspartame as a sweetener

low in sucrose, but with saccharin — a placebo — as a sweetener

The study included aspartame, as the authors explain, because it, too, has been “considered a possible cause of hyperactivity and other behavior problems in children.”

All three diets were free from artificial food colorings, additives, and preservatives. Each week, the scientists assessed the children’s behavior and cognitive performance. After analysis, the authors concluded:

“For the children described as sugar-sensitive, there were no significant differences among the three diets in any of 39 behavioral and cognitive variables. For the preschool children, only 4 of the 31 measures differed significantly among the three diets, and there was no consistent pattern in the differences that were observed.”

In 2017, a related study appeared in the International Journal of Food Sciences and Nutrition. The researchers investigated the impact of sugar consumption on the sleep and behavior of 287 children aged 8–12.

The scientists collected information from food frequency questionnaires and demographic, sleep, and behavior questionnaires. A surprising 81% of the children consumed more than the recommended daily sugar intake.

Still, the researchers concluded that “Total sugar consumption was not related to behavioral or sleep problems, nor affected the relationship between these variables.”

Taking the findings together, it seems clear that if sugar does impact hyperactivity, the effect is not huge and does not extend to the majority of children.

Why does the idea persist?

At this point, some readers might be asking, “If there is no scientific evidence that sugar induces hyperactivity in children, why does it induce hyperactivity in my children?” Some of the blame, it is sad to say, may fall on parental expectations.

A study that underlines this point appeared in the Journal of Abnormal Child Psychology in 1994. The researchers recruited 35 boys aged 5–7 whose mothers described them as being behaviorally “sugar sensitive.”

The children were split into two groups. They all received a placebo, which was aspartame. Half of the mothers were told that their children had each received a placebo, and the others were told that theirs had each received a large dose of sugar.

The scientists filmed the mothers and sons as they interacted and were asked questions about the interaction. The authors explain what they saw:

“Mothers in the sugar expectancy condition rated their children as significantly more hyperactive. Behavioral observations revealed these mothers exercised more control by maintaining physical closeness, as well as showing trends to criticize, look at, and talk to their sons more than did control mothers.”

Also, the media plays a part in perpetuating the myth. From cartoons to movies, the term “sugar rush” has entered common parlance.

Another factor is the setting in which a child might be given excess sugar. The classic scenario is a room full of children at a birthday party. In this environment, they are having fun and are likely to be excitable, regardless of the candy consumed.

Similarly, if candy is a special treat, the simple fact of receiving a delicious reward might be enough to generate a boisterous outburst of high-octane activity.

Where did this idea begin?

The health effects of sugar have been discussed widely over the last century. Even today, much research is dedicated to understanding the full details of this sweet chemical’s power over human health.

In 1947, Dr. Theron G. Randolph published a paper discussing the role of food allergies in fatigue, irritability, and behavioral problems in children. Among other factors, he described sensitivity to corn sugars, or corn syrup, as the cause of “tension-fatigue syndrome” in children, symptoms of which include tiredness and irritability.

In the 1970s, sugar was blamed for reactive or functional hypoglycemia — in other words, a dip in blood sugar following a meal — which can cause symptoms such as anxiety, confusion, and irritability.

These were the two prominent theories that underpinned the belief that children’s behavior is negatively impacted by consuming sugar: It is either an allergic reaction or a response to hypoglycemia. However, neither theory is now backed by the data.

Another lay explanation is that sugary snacks cause a brief spike in blood glucose, an effect called hyperglycemia. However, the symptoms of hyperglycemia include thirst, frequent urination, fatigue, irritability, and nausea. They do not include hyperactivity.

In the late 1970s and early 1980s, there was a fresh surge of interest in the sugar–hyperactivity theory. A number of studies appeared to show that children who were the most hyperactive consumed more sugar.

However, these studies were cross-sectional, meaning that they studied one population of children at one point in time. As the authors of the meta-analysis cited above explain, from these findings, it is impossible to know whether sugar causes hyperactivity or whether hyperactivity drives increased sugar intake.

Ongoing research

Since the 1990s, studies looking at hyperactivity and sugar have trailed off, with most experts considering the case closed. In one domain, however, studies have continued.

For the vast majority of children, sugar will not cause hyperactivity, but the jury is still out for one group of youngsters: those with attention deficit hyperactivity disorder (ADHD).

Scientists have approached this topic from two angles; some studies ask whether a high-sugar diet could increase the risk of developing ADHD, while others investigate whether sugar could exacerbate symptoms of ADHD in kids with the condition.

From the first camp of research, a study published in 2011 followed 107 fifth-graders and found “no significant association […] between total volume of simple sugar intake from snacks and ADHD development.”

Looking for longer-term effects, a systematic review and meta-analysis published in the Journal of Affective Disorders in 2019 assessed “evidence of the association between dietary patterns and ADHD.” The authors concluded that “a diet high in refined sugar and saturated fat can increase the risk” of ADHD and that a diet heavy in fruit and vegetables is protective.

However, they acknowledge that the evidence was generally weak. For instance, of the 14 studies that found a relationship between diet and ADHD, 10 used a cross-sectional or case-control design, both of which are observational and can have methodological problems.

Cross-sectional studies cannot tease apart which came first, the cause or the effect, because they determine the prevalence of both at the same point in time.

Case-control studies provide stronger evidence, as they look back into potential causes, or risk factors, after working out who has the health issue in question. The researchers then explore the occurrence of the risk factors in a similar group of people who do not have the health problem.

However, information about potential causes can be affected by memory bias — for example, people with ADHD may be more likely to report that they had a sugary diet because the association is expected.

The authors of the meta-analysis make another important point; there is some evidence that people with ADHD are more likely  to binge eat than people without it. This might mean that increased consumption of foods that activate reward networks in the brain, such as sugary snacks, might be the result of ADHD, rather than a factor that increases the risk of ADHD.

An important final word

Sugar, it seems, does not cause hyperactivity in the vast majority of children. In the future, larger, longer studies might detect a small effect, but current evidence suggests that the association is a myth. This, however, does not discount the fact that a diet high in sugar increases the risk of diabetes, weight gain, tooth cavities, and heart disease. Monitoring children’s, and adult’s sugar intake is still important for maintaining good health.

The foods you eat have big effects on your health and quality of life.

Although eating healthy can be fairly simple, the rise in popular “diets” and dieting trends has caused confusion.

In fact, these trends often distract from the basic nutrition principles that are most important.

This is a detailed beginner’s guide to healthy eating, based on the latest in nutrition science.

Why should you Eat Healthy?

Research continues to link serious diseases to a poor diet. For example, eating healthy can drastically reduce your chances of developing heart disease and cancer, the world’s leading killers. A good diet can improve all aspects of life, from brain function to physical performance. In fact, food affects all your cells and organs. If you participate in exercise or sports, there is no doubt that a healthy diet will help you perform better. From disease risk to brain function and physical performance, a healthy diet is vital for every aspect of life.

Calories and Energy Balance Explained

In recent years, the importance of calories has been pushed aside.

While calories counting isn’t always necessary, total calorie intake still plays a key role in weight control and health

If you put in more calories than you burn, you will store them as new muscle or body fat. If you consume fewer calories than you burn every day, you will lose weight.

If you want to lose weight, you must create some form of calorie deficit.

In contrast, if you are trying to gain weight and increase muscle mass, then you need to eat more than your body burns. Calories and energy balance are important, regardless of the composition of your diet.

Understanding Macronutrients

The three macronutrients are carbohydrates (carbs), fats and protein.

These nutrients are needed in relatively large amounts. They provide calories and have various functions in your body.

Here are some common foods within each macronutrient group:

• Carbs: 4 calories per gram. All starchy foods like bread, pasta and potatoes. Also includes fruit, legumes, juice, sugar and some dairy products.
• Protein: 4 calories per gram. Main sources include meat and fish, dairy, eggs, legumes and vegetarian alternatives like tofu.
• Fats: 9 calories per gram. Main sources include nuts, seeds, oils, butter, cheese, oily fish and fatty meat.

How much of each macronutrient you should consume depends on your lifestyle and goals, as well as your personal preferences. Macronutrients are the three main nutrients needed in large amounts: carbs, fats and protein.

Understanding Micronutrients

Micronutrients are important vitamins and minerals that you require in smaller doses.

Some of the most common micronutrients you should know include:

• Magnesium: Plays a role in over 600 cellular processes, including energy production, nervous system function and muscle contraction
• Potassium: This mineral is important for blood pressure control, fluid balance and the function of your muscles and nerves.
• Iron: Primarily known for carrying oxygen in the blood, iron also has many other benefits, including improved immune and brain function.
• Calcium: An important structural component of bones and teeth, and also a key mineral for your heart, muscles and nervous system.
• All vitamins: The vitamins, from vitamin A to K, play important roles in every organ and cell in your body.

All of the vitamins and minerals are “essential” nutrients, meaning that you must get them from the diet in order to survive.

The daily requirement of each micronutrient varies between individuals. If you eat a real food-based diet that includes plants and animals, then you should get all the micronutrients your body needs without taking a supplement. Micronutrients are important vitamins and minerals that play key roles in your cells and organs.

Eating Whole Foods is Important

You should aim to consume whole foods at least 80-90% of the time.

The term “whole foods” generally describes natural, unprocessed foods containing only one ingredient.

If the product looks like it was made in a factory, then it’s probably not a whole food.

Whole foods tend to be nutrient-dense and have a lower energy density. This means that they have fewer calories and more nutrients per serving than processed foods.

In contrast, many processed foods have little nutritional value and are often referred to as “empty” calories. Eating them in large amounts is linked to obesity and other diseases. Basing your diet on whole foods is an extremely effective but simple strategy to improve health and lose weight.

Foods to Eat

Try to base your diet around these healthy food groups:

• Vegetables: These should play a fundamental role at most meals. They are low in calories yet full of important micronutrients and fiber.
• Fruits: A natural sweet treat, fruit provides micronutrients and antioxidants that can help improve health.
• Meat and fish: Meat and fish have been the major sources of protein throughout evolution. They are a staple in the human diet, although vegetarian and vegan diets have become popular as well.
• Nuts and seeds: These are one of the best fat sources available and also contain important micronutrients.
• Eggs: Considered one of the healthiest foods on the planet, whole eggs pack a powerful combination of protein, beneficial fats and micronutrients.
• Dairy: Dairy products such as natural yogurt and milk are convenient, low-cost sources of protein and calcium.
• Healthy starches: For those who aren’t on a low-carb diet, whole food starchy foods like potatoes, quinoa and Ezekiel bread are healthy and nutritious.
• Beans and legumes: These are fantastic sources of fiber, protein and micronutrients.
• Beverages: Water should make up the majority of your fluid intake, along with drinks like coffee and tea.
• Herbs and spices: These are often very high in nutrients and beneficial plant compounds.
• What is most important is base your diet on these healthy whole foods and ingredients. They will provide all the nutrients your body needs.

Foods to Avoid Most of the Time

By following the advice in this article, you will naturally reduce your intake of unhealthy foods.

No food needs to be eliminated forever, but some foods should be limited or saved for special occasions.

These include:

• Sugar-based products: Foods high in sugar, especially sugary drinks, are linked to obesity and type 2 diabetes.
• Trans fats: Also known as partially hydrogenated fats, trans fats have been linked to serious diseases, such as heart disease.
• Refined carbs: Foods that are high in refined carbs, such as white bread, are linked to overeating, obesity and metabolic disease.
• Vegetable oils: While many people believe these are healthy, vegetable oils can disrupt your body’s omega 6 to 3 balance, which may cause problems.
• Processed low-fat products: Often disguised as healthy alternatives, low-fat products low-fat products usually contain a lot of sugar to make them taste better.
• While no food is strictly off limits, overeating certain foods can increase disease risk and lead to weight gain.

Why Portion Control is Important

Your calorie intake is a key factor in weight control and health.

By controlling your portions, you are more likely to avoid consuming too many calories.

While whole foods are certainly a lot harder to overeat than processed foods, they can still be eaten in excess.

If you are overweight or trying to lose body fat, it’s particularly important to monitor your portion size.

There are many simple strategies to control portion size.

For example, you can use smaller plates and take a smaller-than-average first serving, then wait 20 minutes before you return for more.

Another popular approach is measuring portion size with your hand. An example meal would limit most people to 1 fist-sized portion of carbs, 1–2 palms of protein and 1–2 thumb-sized portions of healthy fats.

More calorie-dense foods such as cheese, nuts and fatty meats are healthy, but make sure you pay attention to portion sizes when you eat them.

Be aware of portion sizes and your total food or calorie intake, especially if you are overweight or trying to lose fat.

How to Tailor Your Diet to Your Goals

First, assess your calorie needs based on factors like your activity levels and weight goals.

Quite simply, if you want to lose weight, you must eat less than you burn. If you want to gain weight, you should consume more calories than you burn.

If you dislike calorie counting, you can simply apply the rules discussed above, such as monitoring portion size and focusing on whole foods.

If you have a certain deficiency or are at risk of developing one, you may wish to tailor your diet to account for this. For instance, vegetarians or people who eliminate certain food groups are at greater risk of missing out on some nutrients.

In general, you should consume foods of various types and colors to ensure you get plenty of all the macro- and micronutrients.

While many debate whether low-carb or low-fat diets are best, the truth is that it depends on the individual.

Based on research, athletes and those looking to lose weight should consider increasing their protein intake. In addition, a lower-carb diet may work wonders for some individuals trying to lose weight or treat type 2 diabetes.

Consider your total calorie intake and adjust your diet based on your own needs and goals.

How to Make Healthy Eating Sustainable

Here’s a great rule to live by: If you can’t see yourself on this diet in one, two or three years, then it’s not right for you.

Far too often, people go on extreme diets they can’t maintain, which means they never actually develop long-term, healthy eating habits.

There are some frightening weight gain statistics showing that most people regain all the weight they lost soon after attempting a weight loss diet.

As always, balance is key. Unless you have a specific disease or dietary requirement, no food needs to be off limits forever. By totally eliminating certain foods, you may actually increase cravings and decrease long-term success.

Basing 90% of your diet on whole foods and eating smaller portions will allow you to enjoy treats occasionally yet still achieve excellent health.

This is a far healthier approach than doing the opposite and eating 90% processed food and only 10% whole food like many people do.

Create a healthy diet that you can enjoy and stick with for the long term. If you want unhealthy foods, save them for an occasional treat.

Consider These Supplements

As the name suggests, supplements are meant to be used in addition to a healthy diet.

Including plenty of nutrient-dense foods in your diet should help you reverse deficiencies and meet all your daily needs.

However, a few well-researched supplements have been shown to be helpful in some cases.

One example is vitamin D, which is naturally obtained from sunlight and foods like oily fish. Most people have low levels or are deficient

Supplements like magnesium, zinc and omega-3s can provide additional benefits if you do not get enough of them from your diet.

Other supplements can be used to enhance sports performance. Creatine, Whey Protein and beta-alanine all have plenty of research supporting their use.

In a perfect world, your diet would be full of nutrient-dense foods with no need for supplements. However, this isn’t always achievable in the real world.

If you are already making a constant effort to improve your diet, additional supplements can help take your health a step further.

It is best to get most of your nutrients from whole foods. However, some supplements can be useful as well.

Combine Good Nutrition With Other Healthy Habits

Nutrition isn’t the only thing that matters for optimal health.

Following a healthy diet and exercising can give you an even bigger health boost.

It is also crucial to get good sleep. Research shows that sleep is just as important as nutrition for disease risk and weight control.

Hydration and water intake are also important. Drink when you’re thirsty and stay well hydrated all day.

Finally, try to minimize stress. Long-term stress is linked to many health problems. Optimal health goes way beyond just nutrition. Exercising, getting good sleep and minimizing stress is also crucial.

After all is said, the strategies outlined above will drastically improve your diet if applied, they will also boost your health, lower your disease risk and help you lose weight.

It’s easy to wonder which foods are healthiest.

A vast number of foods are both healthy and tasty. By filling your plate with fruits, vegetables, quality protein, and other whole foods, you’ll have meals that are colorful, versatile, and good for you.

Here are incredibly healthy foods. Most of them are surprisingly delicious.

Fruits and Berries

Fruits and berries are among the world’s most popular health foods.

These sweet, nutritious foods are very easy to incorporate into your diet because they require little to no preparation.

Apples

Apples are high in fiber, vitamin C, and numerous antioxidants. They are very filling and make the perfect snack if you find yourself hungry between meals.

Avocados

Avocados are different than most fruits because they are loaded with healthy fats instead of carbs. Not only are they creamy and tasty but also high in fiber, potassium, and vitamin C.

Bananas

Bananas are among the world’s best sources of potassium. They’re also high in vitamin B6 and fiber, as well as convenient and portable.

Blueberries

Blueberries are not only delicious but also among the most powerful sources of antioxidants in the world.

Oranges

Oranges are well known for their vitamin C content. What’s more, they’re high in fiber and antioxidants.

Strawberries

Strawberries are highly nutritious and low in both carbs and calories.

They are loaded with vitamin C, fiber, and manganese and are arguably among the most delicious foods in existence.

Other healthy fruits

Other health fruits and berries include cherries, grapes, grapefruit, kiwifruit, lemons, mango, melons, olives, peaches, pears, pineapples, plums, and raspberries.

Moving on to other kind of foods

Eggs

Eggs are among the most nutritious foods on the planet. They were previously demonized for being high in cholesterol, but new studies show that they’re perfectly safe and healthy.

Meats

Unprocessed, gently cooked meat is one of the most nutritious foods you can eat.

Lean beef

Lean beef is among the best sources of protein in existence and loaded with highly bioavailable iron. Choosing the fatty cuts is fine if you’re on a low carb diet.

Chicken breasts

Chicken breast is low in fat and calories but extremely high in protein. It’s a great source of many nutrients. Again, feel free to eat fattier cuts of chicken if you’re not eating that many carbs.

Lamb

Lambs are usually grass-fed, and their meat tends to be high in omega-3 fatty acids.

Nuts and seeds

Despite being high in fat and calories, nuts and seeds may help you lose weight.

These foods are crunchy, filling, and loaded with important nutrients that many people don’t get enough of, including magnesium and vitamin E.

They also require almost no preparation, so they’re easy to add to your routine.

Almonds

Almonds are a popular nut loaded with vitamin E, antioxidants, magnesium, and fiber. Studies show that almonds can help you lose weight and improve metabolic health.

Chia seeds

Chia seeds are among the most nutrient-dense foods on the planet. A single ounce (28 grams) packs 11 grams of fiber and significant amounts of magnesium, manganese, calcium, and various other nutrients.

Coconuts

Coconuts are loaded with fiber and powerful fatty acids called medium-chain triglycerides (MCTs).

Macadamia nuts

Macadamia nuts are very tasty. They’re much higher in monounsaturated fats and lower in omega-6 fatty acids than most other nuts.

Walnuts

Walnuts are highly nutritious and loaded with fiber and various vitamins and minerals.

Vegetables

Calorie for calorie, vegetables are among the world’s most concentrated sources of nutrients.

There’s a wide variety available, and it’s best to eat many different types every day.

Asparagus

Asparagus is a popular vegetable. It’s low in both carbs and calories but loaded with vitamin K.

Bell peppers

Bell peppers come in several colors, including red, yellow, and green. They’re crunchy and sweet, as well as a great source of antioxidants and vitamin C.

Broccoli

Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It’s an excellent source of fiber and vitamins C and K and contains a decent amount of protein compared with other vegetables.

Carrots

Carrots are a popular root vegetable. They are extremely crunchy and loaded with nutrients like fiber and vitamin K.

Carrots are also very high in carotene antioxidants, which have numerous benefits.

Cauliflower

Cauliflower is a very versatile cruciferous vegetable. It can be used to make a multitude of healthy dishes — and also tastes good on its own.

Cucumber

Cucumbers are one of the world’s most popular vegetables. They’re very low in both carbs and calories, consisting mostly of water. However, they contain a number of nutrients in small amounts, including vitamin K.

Garlic

Garlic is incredibly healthy. It contains bioactive organosulfur compounds that have powerful biological effects, including improved immune function.

Kale

Kale has become increasingly popular because it’s incredibly high in fiber, vitamins C and K, and a number of other nutrients. It adds a satisfying crunch to salads and other dishes.

Onions

Onions have a very strong flavor and are very popular in many recipes. They contain a number of bioactive compounds believed to have health benefits.

Tomatoes

Tomatoes are usually categorized as a vegetable, although they are technically a fruit. They are tasty and loaded with nutrients like potassium and vitamin C.

More healthy vegetables

Most vegetables are very healthy. Others worth mentioning include artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, Swiss chard, turnips, and zucchini.

Fish and seafood

Fish and other seafood tend to be very healthy and nutritious.

They’re especially rich in omega-3 fatty acids and iodine, two nutrients in which most people are deficient.

Studies show that people who eat the highest amounts of seafood — especially fish — tend to live longer  and have a lower risk of many illnesses, including heart disease, dementia, and depression.

Salmon

Salmon is a type of oily fish that’s incredibly popular due to its excellent taste and high amount of nutrients, including protein and omega-3 fatty acids. It also contains some vitamin D.

Sardines

Sardines are small, oily fish that are among the most nutritious foods you can eat. They boast sizable amounts of most nutrients that your body needs.

Shellfish

Shellfish ranks similarly to organ meats when it comes to nutrient density. Edible shellfish include clams, mollusks, and oysters.

Shrimp

Shrimp is a type of crustacean related to crabs and lobsters. It tends to be low in fat and calories but high in protein. It’s also loaded with various other nutrients, including selenium and vitamin B12.

Trout

Trout is another type of delicious freshwater fish, similar to salmon.

Tuna

Tuna is very popular in Western countries and tends to be low in fat and calories while high in protein. It’s perfect for people who need to add more protein to their diets but keep calories low.

However, you should make sure to buy low-mercury varieties.

Grains

Although grains have gotten a bad rap in recent years, some types are very healthy.

Just keep in mind that they’re relatively high in carbs, so they’re not recommended for a low-carb diet.

Brown rice

Rice is one of the most popular cereal grains and is currently a staple food for more than half of the world’s population. Brown rice is fairly nutritious, with a decent amount of fiber, vitamin B1, and magnesium.

Oats

Oats are incredibly healthy. They are loaded with nutrients and powerful fibers called beta glucans, which provide numerous benefits.

Quinoa

Quinoa has become incredibly popular among health-conscious individuals in recent years. It’s a tasty grain that’s high in nutrients, such as fiber and magnesium. It is also an excellent source of plant-based protein.

Breads

Many people eat a lot of highly processed white bread.

For those trying to adopt a healthier diet, it can be extremely challenging to find healthy breads. Even so, options are available.

Ezekiel bread

Ezekiel bread may be the healthiest bread you can buy. It’s made from organic, sprouted whole grains, as well as several legumes.

Homemade low-carb breads

Overall, the best choice for bread may be that which you can make yourself. Here’s a list of 15 recipes  for gluten-free, low-carb breads.

Legumes

Legumes are another food group that has been unfairly demonized.

While it’s true that legumes contain antinutrients, which can interfere with digestion and absorption of nutrients, they can be eliminated by soaking and proper preparation.

Therefore, legumes are a great plant-based source of protein.

Green beans

Green beans, also called string beans, are unripe varieties of the common bean. They are very popular in Western countries.

Kidney beans

Kidney beans are loaded with fiber and various vitamins and minerals. Make sure to cook them properly, as they’re toxic when raw.

Lentils

Lentils are another popular legume. They’re high in fiber and among the best sources of plant-based protein.

Peanuts

Peanuts (which are legumes, not a true nuts) are incredibly tasty and high in nutrients and antioxidants. Several studies suggest that peanuts can help you lose weight.

However, take it easy on the peanut butter, as it’s very high in calories and easy to overeat.

Dairy

For those who can tolerate them, dairy products are a healthy source of various important nutrients.

Full-fat dairy seems to be the best, and studies show that people who eat the most full-fat dairy have a lower risk of obesity and type 2 diabetes.

If the dairy comes from grass-fed cows, it may be even more nutritious — as it’s higher in some bioactive fatty acids like conjugated linoleic acid (CLA) and vitamin K2.

Cheese

Cheese is incredibly nutritious, as a single slice may offer about the same amount of nutrients as an entire cup (240 ml) of milk. For many, it’s also one of the most delicious foods you can eat.

Whole milk

Whole milk is very high in vitamins, minerals, quality animal protein, and healthy fats. What’s more, it’s one of the best dietary sources of calcium.

Yogurt

Yogurt is made from milk that’s fermented by adding live bacteria to it. It has many of the same health effects as milk, but yogurt with live cultures has the added benefit of friendly probiotic bacteria.

Fats and oils

Many fats and oils are now marketed as health foods, including several sources of saturated fat that were previously demonized.

Butter from grass-fed cows

Butter from grass-fed cow  is high in many important nutrients, including vitamin K2.

Coconut oil

Coconut oil contains relatively high amounts of MCTs, may aid Alzheimer’s disease, and has been shown to help you lose belly fat.

Extra virgin olive oil

Extra virgin olive oil is one of the healthiest vegetable oils you can find. It contains heart-healthy monounsaturated fats and is very high in antioxidants with powerful health benefits.

Tubers

Tubers are the storage organs of some plants. They tend to contain a number of beneficial nutrients.

Potatoes

Potatoes are loaded with potassium and contain a little bit of almost every nutrient you need, including vitamin C.

They’ll also keep you full for long periods. One study analyzed 38 foods and found that boiled potatoes were by far the most filling.

Sweet potatoes

Sweet potatoes are among the most delicious starchy foods you can eat. They’re loaded with antioxidants and all sorts of healthy nutrients.

Apple cider vinegar

Apple cider vinegar is incredibly popular in the natural health community. Studies show that it can help lower blood sugar levels and cause modest weight loss.

It’s great to use as a salad dressing or to add flavor to meals.

Dark chocolate

Dark chocolate is loaded with magnesium and serves as one of the planet’s most powerful sources of antioxidants.

The bottom line

Whether you want to overhaul your diet or simply change up your meals, it’s easy to add a number of these foods to your routine.

Many of the foods above not only make a great snack but are also packed with vitamins and antioxidants. Some of them may even aid weight loss.

If you don’t normally challenge your palate, don’t be afraid of trying something new.