Keeping Your Body and Pocket Happy

by sarah noorani | design by weijia fan

Trying to eat healthy can be tough when you are surrounded by appealing but unhealthy options. Even if you find the strength to resist the temptation, it might not be practical to choose the healthier option if it means spending more money. Luckily, there are plenty of foods that are both healthy and affordable!

why it matters

A 2017 study published in the Journal of Nutrition Education and Behavior found that students with low food security tend to buy cheap, processed foods and consume less healthy meals in order to eat more. In addition to hurting their health, food insecurity was also found to be associated with lower GPAs.¹ It can be difficult to maintain a balanced diet when unhealthy foods are significantly cheaper, but it is possible to eat healthfully without spending too much! Here are plenty of healthy and relatively cheap foods that taste delicious and will keep you full!

sweet potato

The first thing to note is the difference between sweet potato and yams. Although they are similar in taste and health benefits, according to a 2007 study published in Advances in Food and Nutrition Research, sweet potatoes have much higher levels of beta-carotene (this pigment gives the potatoes their orange color!). Beta-carotene is an antioxidant, which lowers the risk of cancer and cardiovascular diseases. In addition, beta-carotene helps raise vitamin A levels, promoting better vision and a longer lifespan. It also has anti-aging effects due to its ability to renew cells and strengthen collagen fibers in the skin, preventing wrinkles.²

Furthermore, sweet potatoes have anti-inflammatory properties, which can help reduce the risk of inflammatory diseases like arthritis. They are an excellent source of carotenoids and vitamins, and a good source of fiber. Indeed, the high fiber and starch content of sweet potatoes help you feel full for longer!

These characteristics make sweet potatoes a great option for healthy eating. However, it is important to cook them the right way. Baking is often a healthier option than frying because frying increases the fat intake. You don't want your healthy eating to backfire!

As a side note, regular white potatoes and sweet potatoes do in fact have different effects on your health. They are similar in that they are both high in fiber and potassium, contain antioxidants and anticarcinogens (that protect against cancer), and have anti-inflammatory qualities. However, white potatoes have more starch, and therefore more calories! Some studies published in the Journal of the Science of Food and Agriculture have also suggested that white potatoes may increase the risk of obesity and type II diabetes, but more research is needed to explore this relationship. 3 When given the option, it is better to choose sweet potatoes because they are more beneficial to your health (and very affordable!).

beans

Beans are another great source of nutrients and can help you stay full! According to a 2017 study published in the International Journal of Molecular Science, some important benefits of beans include high levels of protein, fiber, and unsaturated fatty acids. These characteristics make beans effective in reducing the risk of cardiovascular diseases, obesity, diabetes, and cancer.

There are many different kinds of beans. Although they have similar effects, each type has specialized impacts on the body, as shown:

Kidney Beans | Reduce the risk of diabetes and cancer

Red Beans | Prevents inflammation and cancer

Black Beans | Reduces the risk of diabetes

Pino Beans | Reduces the risk of diabetes and cancer

yogurt

Consuming yogurt has many benefits, and it is correlated with higher nutrient intake, specifically calcium, vitamin B12, and protein. 4 A 2018 study published in the European Journal of Nutrition found that yogurt is associated with less weight gain over time.⁴ This is likely because the high protein content in yogurt keeps you full for a longer period of time, and therefore it can help you maintain your weight. In fact, yogurt has been found to be even more satiating than fruit drinks or dairy fruit drinks!

In addition to the above benefits, yogurt is also a probiotic! This means that it is great for the gut because it stimulates the growth of “good” bacteria. These bacteria perform many essential functions, such as facilitating nutrient absorption, regulating appetite, digesting fiber, and repairing damaged tissues. Furthermore, a 2014 study published in Food Chemistry found that the beneficial bacteria in yogurt have antioxidant and antimutagenic properties, which help prevent inflammation and cancer!

canned tuna

Canned foods are generally considered unhealthy, but tuna offers benefits such as protein, omega-3 fatty acids, and vitamin D3. Omega-3 fatty acids, which are present in other fish as well, have been shown to lower the risk of cardiovascular diseases in a 2009 study published in Environmental Health Perspectives.

However, tuna has a somewhat high mercury content. Luckily, the mercury levels are not high enough to be considered dangerous, as long as tuna is not consumed in excess. A 2017 study published in Molecular Medicine Reports recommends consuming tuna once a week, but not more frequently than that. 11,12 Eating a tuna sandwich once a week on multigrain or wheat bread can be a great option! This would provide many more nutrients than another meal at a similar cost, such as a hamburger. Another way to ensure you’re not consuming too much mercury is using chunk light canned tuna rather than albacore tuna, since albacore tuna has higher mercury levels.

eggs

Another healthy and affordable food are eggs. Eggs contain all nine essential amino acids and are a good source of protein, which can help manage weight and facilitate fat loss. In fact, a 2011 study published in the International Journal of Food Sciences and Nutrition found that consuming an omelet for lunch can lead to higher satiety compared to other foods, suggesting that eggs can help keep you full for longer.

As a side note, there’s a common misconception that brown eggs are healthier than white eggs, but this isn't true! They both have the same nutritional content, so there’s no need to buy the brown eggs, which are sometimes more expensive.

Another important factor to consider is the difference between egg whites and egg yolks. Past studies published in Nutrients in 2015 found that higher consumption of egg yolks is linked to increases in cholesterol levels. The findings suggest that one egg a day is still healthy. However, if you want to be cautious, you might want to eat just the egg white on some days to keep from consuming excess fat from the egg yolk.

recipes

sweet potato toast

Sweet potatoes can be a great substitute for bread! Just cut a sweet potato lengthwise and insert it into the toaster. Top it with a fried egg for a protein-packed finish!

simple pinto beans

This is a great recipe that is easy to make, healthy, tasteful, and affordable! What more could you ask for?

Here are the ingredients you will need:

• Dry, uncooked pinto beans (canned beans can also be used--they have been shown to have more fiber but fewer minerals than dry beans, and they are still considered healthy!) 14

• Chopped onion

• Spices such as paprika, salt, cayenne, and any others you might like

1.Soak pinto beans in water for 6 hours (or overnight).

2. Boil the pinto beans and add chopped onion. When it is almost finishing cooking, add spices such as salt, paprika, and cayenne.

This recipe only requires a few ingredients, but it provides lots of taste, satisfaction, and nutrients! With so few ingredients, this meal will likely cost less than a frozen meal, which does not provide as many benefits to your body anyway!

to sum it up

Even though it can sometimes be difficult to eat well without spending extra money, there are plenty of nutritious foods that are not only cheap, but also satiating. Eggs and beans, for example, are very affordable and are likely to last a long time! While unhealthy foods may seem appealing at first, your body will thank you for choosing a healthier option and staying within your budget too!