How healthy are “healthy” foods really?

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What is celebrated as “healthy” today will be outdated tomorrow. A food is praised in one study and demonized in the next, leaving many people confused, uncertain, and searching for guidance.

This is exactly where nutritionists Achim Sam and Professor Christian Sina come in. Their joint book aims to dispel half-truths, trends, and nutritional dogmas. The two provide clear answers to dietary questions that concern many people.

Nuts—the perfect snack?

Studies attest to their impressive effects: they can lower blood pressure, promote concentration, reduce cholesterol levels—and even extend life expectancy. What’s in the different varieties?

Almonds score points with extra fiber, plenty of protein, vitamin E, and magnesium – a boost for the intestines, muscles, and cell protection.

Pistachios provide potassium for blood pressure and carotenoids for the eyes, and contain all nine essential amino acids.

Brazil nuts are selenium bombs—just one nut can cover the recommended daily allowance. But be careful: they are often contaminated with radioactivity and should only be eaten rarely—alternatives: sunflower seeds, chia seeds, or sesame seeds.

Walnuts are rich in omega-3 fatty acids and minerals—they strengthen the heart, blood vessels, and brain.

The authors’ conclusion: Nuts are indeed the ideal snack—healthier than chips and chocolate, full of nutrients, and with real added value for health. The only caveat: They are high in calories.

How healthy is milk?

This topic is the subject of heated debate. Some believe it causes cancer. Others still consider milk to be a healthy food. Who is right? Studies provide a contradictory picture when it comes to cancer—sometimes milk is seen as a protective factor, sometimes as a risk. Experts have taken a closer look at the different types of cancer and studies.

Colon cancer: Numerous studies show that milk significantly reduces the risk.

Prostate cancer: A meta-study from 2021 sees a link between milk consumption and an increased risk.

Breast cancer: Two recent studies indicate a slightly increased risk—but only with “normal” milk. Yogurt and kefir even seem to reduce the risk.

Bladder cancer: Milk and especially fermented products can reduce the risk.

Mouth and throat cancer: Here, too, milk appears to have a protective effect.

But milk doesn’t just affect cancer risks. An extensive study with over 200,000 participants shows that people who consume at least two dairy products a day reduce their risk of type 2 diabetes by 12 percent and also benefit their bone health. In contrast, the protective effect is low for cardiovascular diseases.

The authors’ conclusion: If you don’t want to give up milk for animal welfare or climate protection reasons, they see no reason to do so from a health perspective. The pros and cons are roughly balanced. Fermented dairy products such as yogurt or kefir seem to be particularly recommended—they offer more benefits than classic, unfermented milk.

Olive oil—liquid gold?

Olive oil is an essential part of the Mediterranean diet, which in turn is particularly beneficial for heart health. Is the oil itself really the decisive factor? Research clearly suggests so. Studies show that olive oil can reduce the risk of cardiovascular disease, type 2 diabetes, high blood pressure, cancer, and inflammatory processes. An extensive Spanish study from 2018 is awe-inspiring: participants who consumed around 60 milliliters of olive oil daily in addition to a Mediterranean diet had a significantly lower cardiovascular risk than those who ate a low-fat diet.

The authors’ conclusion: Olive oil is undoubtedly a valuable component of a healthy diet.

Margarine or butter?

Hardly any breakfast table is complete without it—but which choice is healthier, more climate-friendly, and better for us: butter or margarine?

Natural versus high-tech: With butter, it’s relatively simple. Cream is whipped from milk and centrifuged—done. Margarine, on the other hand, is a product made from vegetable oils mixed with water, salt, emulsifiers, and often added vitamins.

Nutrients in comparison: Both contain 80-90 percent fat. Butter provides many saturated fatty acids, whose negative reputation has now been relativized by recent studies. Margarine scores with a higher proportion of polyunsaturated fatty acids, which are considered heart-friendly.

Focus on the ecological balance: Margarine clearly has the edge here: 1 kg of margarine causes around 0.7 kg of CO₂, while 1 kg of butter releases a whopping 25 kg of CO₂.. However, there is a catch, because margarine made with palm oil loses this advantage, as rainforest areas are often destroyed for its production.

The authors’ conclusion: Both butter and modern margarine (free of trans fats) are safe in moderation. If you want to save calories, simply opt for herb cream cheese or another protein-rich spread for breakfast—these are lighter than butter and also rich in nutrients.

Does red wine protect the heart?

It used to be believed that one to two glasses of wine a day could offset the risks of a high-fat diet and even promote heart health. However, recent research shows that this assumption was based on a misconception. Earlier studies were often flawed. A large Canadian meta-study from 2023 with almost five million participants finally proved that even moderate alcohol consumption increases the risk of cardiovascular disease. In addition, alcohol increases the risk of numerous other health problems, including liver disease and cancer, neurological and mental disorders, accidents, and addiction. As a result, the German Nutrition Society withdrew its previous recommendations on “tolerable” alcohol consumption in 2024.

The authors’ conclusion: Even small amounts can be harmful, which is why as little alcohol as possible or none at all should be consumed.