Superfoods can do you no wrong – right? Well, not always. Overdoing certain foods will work against you, even if they’re healthy. This is why portion control matters! To fully benefit from superfoods, know which ones to moderate.
What Is A Superfood?
Superfoods are those that are jam-packed with nutrients, such as fiber, protein, and antioxidants. When eaten regularly, these foods help maintain weight and good health. But here’s the thing: “Superfood” isn’t a medical term. It’s a buzzword that fuels the marketing industry.
“Superfood” has a health halo effect, making the food seem like it is fool-proof. But, as with so many others, more of superfoods also isn’t always better. They might be healthy, but a high intake can actually lead to weight gain.
Superfoods That Can Make You Gain Weight
1. Nuts
Nuts are like the mascots of superfoods. They have healthy fats, making them a smart choice for decreasing cholesterol and heart disease risk. The high protein and fiber content will even control appetite.
However, nuts are also high in calories, so going overboard will bring on the pounds. One cup of unsalted mixed nuts already has 795 calories, more than 30 percent of your daily energy intake.1 To reap the benefits, moderation is key. The American Heart Association suggests 1.5 ounces (a small handful) or 2 tablespoons of nut butter a day.2
2. Dried Fruit
Dried fruit is convenient, but watch out for added sugar. Many brands use it to boost flavor, but fruits are a natural source – why add more? Sugar offers extra, unnecessary calories. The average American already eats 22 teaspoons of added sugar a day! This equals 88 grams of sugar or 350 calories.3
If you love dried fruit, invest in a dehydrator so you can make it at home. Otherwise, enjoy it in moderation and eat fresh fruit when possible.
3. Coconut Oil
Coconut oil is all the rage. It’s one of the richest sources of medium chain fatty acids, or MCFAs, which your body can use as fuel.4 5 MCFAs even promote diet-induced thermogenesis, a fat-burning process that aids weight loss.6
But, if you’re not careful, calories and “bad” fat will add up. Just 1 tablespoon has 121 calories and 11.22 grams saturated fat!7 For a person eating 2,000 calories, saturated fat intake should be no more than 11 to 13 grams each day.8
4. Dark Chocolate
Is chocolate even a superfood? You bet! But, according to a study, eating dark chocolate twice a week is linked to a lower BMI and high antioxidant intake.9 Anything more than twice a week may have the opposite effect, so eat with caution. It’s also vital to go dark, as milk chocolate is full of sugar. Aim for twice a week and buy something with 72% cocoa or higher.10
5. Avocado
Here’s another cult favorite that you should eat with caution. Avocados are high in fiber, so they’re ideal for weight management. Eating half an avocado with lunch will actually prevent snacking later on.11 But, don’t go crazy with the guac, though. One avocado has 322 calories, and it can pile up fast.12
To enjoy avocados without gaining weight, make avocados your main source of fat for the day. This is an excellent technique for avoiding saturated and trans fats.
The bottom line? Moderation matters. These superfoods are amazing, but only if you eat them wisely.
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