Prepare to be surprised as we explore some unexpected food comparisons between popular health foods.
Every week, it seems like there's a new study that offers conflicting advice.
While certain foods have gained a reputation for being incredibly nutritious, there are others that offer similar, if not better, health benefits even though they're less publicised and sometimes demonised.
From comparing whole grains to refined grains to sweet potatoes to regular potatoes, these comparisons will challenge what you thought you knew and help you make informed decisions about your diet. Get ready to uncover the surprising truth behind these health food comparisons.
Let's start with…
Should you eat the whole egg - or just the whites?
Here's a refreshing take, based on the body of scientific evidence: There's nothing wrong with opting for egg whites - or whole eggs (yolk included).
In fact, there are legit reasons to eat both. Or one or the other. Or neither.
Here are the pros and cons of each.
Whole eggs
✅ Have a distinct flavour and are tasty on their own
✅ Can be hard-boiled for an easily portable whole-good snack
✅ Include the yolk, which contains the majority of an egg's most beneficial nutrition
✅ Won't increase blood cholesterol or the risk of artery disease - for most people
⚠️ Should likely be minimised for people with diabetes, heart disease, and/or a family history of high cholesterol.
Egg whites
✅ Are one of the very best sources of high-quality protein
✅ Are ideal for anyone looking to boost protein intake with minimal added calories
✅ Can be added to many dishes and seasoned creatively because their taste is neutral
⚠️ Should always be cooked because, when raw, they contain avidin (an "anti-nutrient" that prevents the absorption of biotin, an essential vitamin)
⚠️ May be considered bland.
The bottom line
Because they don't contain the yolk, egg whites have fewer nutrients than whole eggs.
But unless you have specific health conditions, the choice boils down to personal preference.
There's also this option: If you love whole eggs and want more protein - but without as many calories - you could simply scramble a couple of whole eggs with some ready-made liquid egg whites.
Think of it as the best of both worlds!
Next, let's look at…
"Whole grains are always better than refined grains."
As nutrition maxims go, this one seems pretty rock solid. Most everyone agrees with it, no matter what their nutrition camp. (This is true even if said camp is anti-grain.)
But is it really a universal food truth - one that applies to everyone, all the time?
No.
That might be an unpopular take.
After all, whole grains are closer to a whole food than the refined kind.
Unlike refined grains, they preserve the nutrition-packed bran and germ - which contain phytonutrients, antioxidants, vitamins, minerals, and fibre.
And that provides a host of benefits, as you can see in the chart below.
Whole grains
✅ Are rich in fibre, vitamins, minerals, and phytonutrients
✅ May reduce risk for diabetes, cancer, and heart disease
✅ Protect against inflammation
✅ Are satisfying
✅ Improve digestion and overall gut health
Make no mistake
You shouldn't necessarily eschew your sprouted grain bread for Wonder.
Nor is this a suggestion that refined grains are just as nutritious as whole grains.
HOWEVER: While whole grains are usually a better choice than refined grains, it's not as straightforward as many people think.
It all depends on who's doing the eating - and their goals, preferences, and health status.
There's a flip side, though: For certain folks, under certain conditions, refined grains can actually offer advantages over whole grains.
That's because refined grains…
✅ May be fortified with vitamins, fibre, and protein
✅ Are easier to digest
✅ Can be easier or quicker to prepare
✅ Are more palatable for some people
✅ Maybe an important part of food culture, such as pasta in Italy, baguettes in France, or white rice in Japan
Quick takeaways
The truth about whole grains vs. refined grains
1. Sweet Potatoes vs. Regular Potatoes
Sweet potatoes are often considered healthier due to their higher fibre and vitamin A content. However, regular potatoes can also be nutritious when prepared in a healthy way. Both types of potatoes offer different nutrients, so incorporating both into your diet can provide a variety of benefits.
Sweet potatoes vs. potatoes: Which are really healthier?
2. Avocado vs. Banana
While bananas are often considered a healthy snack, avocados actually contain more essential nutrients. Avocados are packed with healthy fats, fibre, and vitamins, making them a great choice for overall health and weight management.
3. Quinoa vs. Brown Rice
Quinoa is often hailed as a superfood, but brown rice can be just as nutritious. Both grains are high in fibre and provide essential minerals like magnesium and phosphorus. Brown rice is also a good source of B vitamins, while quinoa offers a complete protein profile.
4. Greek Yogurt vs. Cottage Cheese
Greek yogurt is often praised for its high protein content, but cottage cheese can be equally beneficial. Cottage cheese is lower in calories and fat while still providing a good amount of protein. It also contains calcium and other essential nutrients.
5. Almonds vs. Walnuts
Almonds are commonly considered a healthy snack, but walnuts offer unique health benefits. While both nuts are high in healthy fats, walnuts contain higher levels of omega-3 fatty acids, which are beneficial for heart health and brain function.
6. Spinach vs. Kale
Kale has gained popularity as a superfood, but spinach is equally nutritious. Both leafy greens are packed with vitamins, minerals, and antioxidants. Spinach is particularly rich in iron and folate, while kale offers more vitamin C and vitamin K.
7. Salmon vs. Tuna
Salmon is often recommended for its high omega-3 fatty acid content, but tuna can be a healthy choice, too. While salmon contains more omega-3s, tuna is a good source of lean protein and provides essential nutrients like vitamin D and selenium.
And finally, another infographic on why there's more to healthy eating than just the nutrition facts.
5 Superfood vs. regular food comparisons
It's important to remember that these comparisons are based on general nutritional information, and everyone's dietary needs may be different. These comparisons challenge what we thought we knew and give us helpful information to make smart choices about our diet. Instead of just relying on nutrition facts or the latest study, creating a meal plan that includes foods that work for you personally is best.
References:
Precision Nutrition