Liver, Bugs, Sardines… Oh My!: 8 ‘Disgusting’ Foods Nutritionists Say You Should Eat

Would you dare to add sardines to a salad? How about throwing in a piece of grilled chicken liver as the main dish for dinner tonight?

You may be skeptical, but it turns out that some of the foods that are perceived as unpleasant have numerous health benefits.

No food is inherently “gross,” emphasized Natalie Gillett, a registered dietitian and owner of Natalie Gillett Nutrition, a private practice based in New Jersey. Rather, those judgments are often shaped by cultural and psychological factors, she said.

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“Foods that may cause us shame are actually highly prized in different countries,” Gillett said.

“It’s time to challenge these stigmas and give seemingly ‘gross’ foods a second chance to win us over with their health benefits and surprisingly delicious flavors that contribute to our overall well-being,” he also said.

Gillett also said that “slimy, smelly, chunky” are descriptions of foods that may initially elicit a “ick” factor.

“But hold on to your taste buds and control the gag reflex, because these perceptions often lead us to overlook the remarkable nutritional value hidden in these foods,” he said.

Paulina Lee, functional dietitian for gut health and founder of Savvy Stummy, LLC in Texas, echoed Gillett’s sentiment.

Some experts say that foods that have a “yuck” factor are worth trying, since they contain B vitamins and proteins that are beneficial for your health.

“Every culture has healthy foods that some may find unappetizing. Because individuals are different, they have different food preferences and cultural foods that they may have grown up with,” she said.

Preferences may vary due to smells, textures and flavors. Still, “that doesn’t make the food any less nutritious,” Lee said.

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So-called “yucky” foods, such as organ meats like liver, have lots of B vitamins and proteins that are beneficial for your health, according to Lee.

Fermented foods, he also mentioned, “tend to have strange smells and textures, but they contain live bacteria or probiotics that are beneficial for our gut health.”

Next, here are 8 foods that may make you “yuck” but are a big “yes” for your health.

1. Tremella Mushrooms

Lee highlighted these mushrooms, also known as silver ear mushrooms, yin’er or snow mushrooms, as nutrient-rich stars.

They are popular in China, he said, but some may find the mushroom’s slimy texture strange.

“Despite their shape and texture, tremella mushrooms are an excellent source of fiber and vitamin D, and also contain antioxidants, vitamins B1, B2 and B6, folate, zinc, potassium, calcium, magnesium, iron and copper,” he said . adding that Tremella mushrooms have moisturizing and anti-aging properties.

“Tremella mushrooms are usually purchased dried,” he said. “When preparing them, you need to soak them in water before cooking.”

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Lee recommended adding them to stir-fries for a nice, crunchy texture, or you can make a sweet and nutritious dessert soup with tremella mushrooms, goji berries, jujubes, and honey.

2. Born

Natto is a traditional Japanese dish made from fermented soybeans “and characterized by a distinctive aroma, a wrinkled bacterial layer on the surface of the soybeans, and a desirable degree of stickiness that may be unpleasant to some,” Lee said.

Despite its smell and appearance, natto has many nutritional benefits, Lee said, “such as enzymes and probiotic potential to aid digestion, vitamin K2 content to help build strong bones, and high fiber content to promote health.” from the heart”.

If you’re ready to add natto to your next meal, Lee suggested enjoying it with soy sauce and mustard or adding it to rice, miso soup, or omelettes.

3. Cottage cheese

“Cottage cheese is one of those foods that people have a visceral reaction to, which is a shame because it’s a lean protein that’s also rich in calcium,” said Rachel Engelhart, a registered dietitian at Washington-based RE Nutrition LLC. , DC.

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“A lot of people disagree with the thick consistency,” he added.

“Choosing a whipped variety (like Friendship’s 1% Shake) may be preferable for people who don’t like the texture. As long as you don’t have a dairy allergy, there’s nothing gross about cottage cheese!”

When it’s time to eat it, Engelhart said this versatile food can be served sweet or savory.

Eat it as a “sweet meal or snack topped with berries and granola. Toast topped with jam and cottage cheese is also delicious, or for a savory twist, you can enjoy it on toast with mashed avocado and cottage cheese, topped with a little salt and pepper,” he suggested.

4. Fermented foods

As noted above, some people who dislike fermented foods may be harming their health.

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“Sauerkraut, a European classic, and kimchi, a Korean staple, may initially turn you off with their spicy flavors and unique textures. But hold on tight, because they’re packed with probiotics that promote a healthy gut microbiome and aid digestion,” Gillett said. .

As for how to eat this gut-health-promoting food more regularly, Gillett suggested accompanying salads or sandwiches with a generous portion, to give it an “extra burst of flavor.”

“Mix kimchi or sauerkraut into dressings or sauces, injecting a spicy kick into your favorite dishes,” she said.

5. Sardines

Does your bodybuilder friend or gym buddy eat sardines straight out of the can after training, much to your chagrin? The person could be right.

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“Although some people may find sardines slimy and fishy, ​​sardines are packed with nutrients, such as vitamin D, vitamin B12 and selenium, and are packed with protein,” Lee said.

“Despite how sardines look and smell, they are low in mercury and provide benefits such as anti-inflammatory properties, promoting bone health, and supporting metabolism and detoxification.”

To enhance their flavor, Lee recommended sprinkling them with salt, freshly ground pepper, and lemon or vinegar.

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Or “add them to crackers with a little hot sauce or mustard. Add some to your salad or toss sardines with mayonnaise, salt and pepper, like a tuna salad.”

For another tasty use of sardines, add cream cheese to them to make a sandwich.

6. Tuna

Ah, the lunchtime staple: how some people hate you.

However, you may be missing out on many healthy benefits.

“Tuna is a food that many consider disgusting due to its aggressive smell. The truth is that tuna is a wonderful source of protein, omega 3 fatty acids and vitamin B12, so if you can get past the strong smell, it is a great food. really good to enjoy sometimes,” said Engelhart.

Because tuna is also a source of mercury, Engelhart said it’s best to limit your intake of albacore tuna to four ounces per week and skipjack tuna to 12 ounces per week.

When preparing it, try it mixed with mayonnaise, as is tradition, or opt for mashed avocado or Greek yogurt, Engelhart suggested.

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“It’s delicious stuffed in pita or topped with cheese over melted tuna,” he said.

7. Viscera

Pass me the kidneys, please.

““While liver, kidney and heart may seem intimidating with their strong flavors and unfamiliar textures, they are celebrated in diverse culinary traditions around the world,” Gillett said.

“French cuisine delights in foie gras, a delicacy made from duck or goose liver. In Chinese cuisine, chicken livers and beef tripe shine in tasty stir-fries and soups,” he added, commenting that these organ meats They are inexhaustible sources of nutrition, packed with nutrients. with vitamins, minerals and essential fatty acids.

“Chicken liver, for example, contains 350% of the daily value (%DV) for vitamin B12 and 72% of the daily value for iron,” he said.

“Try it yourself by marinating and roasting slices of organ meats with onions and herbs, creating a rich and flavorful dish.”

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Here’s another pro tip from Gillett: If the visual challenge of organ meats on your plate grosses you out, “embrace stealth health by chopping them up and adding them to meatballs or sausages.”

8. Insects

This may not excite you, but believe it or not, insects “offer a sustainable, protein-rich food source packed with essential amino acids, vitamins and minerals,” according to Gillett.

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Gillett said just two tablespoons of cricket powder provide excellent sources of riboflavin, vitamin B12 and biotin, not bad for a small serving.

“In Thailand, fried crickets and silkworm larvae are enjoyed as crunchy snacks, while in Mexico you can show off chapulines, roasted and seasoned grasshoppers,” he said.

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“Incorporate insects into your diet by adding cricket flour to baked goods for an extra boost of protein. The consumer cricket market is slowly growing in the US, so you may be able to find bars and powder of cricket protein in a store nearby,” Gillett added.

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