The foods you should (and shouldn’t eat) this summer

As Memorial Day speedily arrives and the unofficial start of summer is underway, it’s that time of year again where grill season is upon us. Out goes the winter diets for the perfect beach body and in comes burgers galore, drinks aplenty, and warmer weather to consume our present.

While you begin to plan what dish you’re making for your annual Memorial Day BBQ, it might be wise to consider what you should (and shouldn’t) be eating this summer.

Hummus

Ingredient: Chickpeas
Found in: Hummus
Yes or no: Maybe
Why: Chickpea fans: Look away.

Nutritionist Heather Hanks recently told Eat This, Not That that eating hummus in excess can cause gastrointestinal inflammation due to legume, which is found in chickpeas — the main ingredient of hummus.

While hummus has all the makings of a nutritious food (it contains fiber, antioxidants, vitamins, and minerals), GI inflammation could cause bloating, intestinal gas, acid reflux, and abdominal pain, according to Hanks.

If you’re a hummus lover, the report says to drink plenty of water to help move the fiber through your body.

Uses: Veggie dip, fruit dip, spreads, sauce for salads and pastas.

Hot dogs

Ingredient: Processed meats
Found in: Hot dogs, bacon, and sausage
Yes or no: In moderation
Why: You can’t spell summer without processed meats (OK, maybe not literally — but you get it).

Habitual processed meat consumption can drastically increase one’s risk for heart disease and even early death, according to a recent study. A weekly intake of as little as 5.3 ounces of processed meat (less than four hot dogs) can potentially be harmful to you, increasing the risk for developing heart disease by 46%.

Does this mean you need to stay away from the grill this year? No, but remember to eat in moderation.

“Enjoy them in moderation, and use common sense. Check the nutrition labels to avoid anything high in fats, sugars, and chemicals you can’t pronounce. Be sure to make fresh, simple ingredients the focus of your diet. As long as fatty, sugary, or salty processed foods aren’t accounting for more than 20 percent of your daily food intake, it should be fine,” experts say.

Uses: Hot dogs, hamburger toppings, deli sandwich meats.

Chili Peppers

Ingredient: Capsaicin
Found in: Chili peppers
Yes or no: Yes
Why: Hopefully the summer garden has a bumper crop of chili peppers this season.

People who regularly eat chili peppers may live longer and can even reduce the risk of developing cardiovascular disease and cancer. The American Heart Association said that people who eat the spicy vegetables may reduce their developing risk of cardiovascular disease by more than a quarter (26%) and decrease cancer risk by 23%.

The reason why chili peppers can be healthy is because they contain a chemical compound called capsaicin. Often found in fruits, capsaicin offers anti-inflammatory, antioxidant, anticancer, and blood-glucose regulating benefits.

Uses: Chicken Fajitas, Queso dip, Pasta di Mare.

Olive oil

Ingredient: Antioxidants
Found in: Salads, cooking oil
Yes or no: Yes
Why: Might as well prepare all of your food with olive oil. Research has shown that daily use can dramatically reduce one’s risk of experiencing cognitive decline later in life, specifically Alzheimer’s disease, due to natural antioxidant properties and free radical exposure.

Olive oil contains a slew of antioxidants, including tocopherols, β-carotene, lutein, squalene, lipophilic and hydrophilic phenols.

Uses: Salad dressing, cooking oil, cheese drizzle, gelato, sandwich condiment.

Blueberries

Ingredient: Vitamins, minerals, flavonoids, and carotenoids
Found in: Fruits and vegetables
Yes or no: Yes
Why: Want to lower your stress? Summer will help — but so does fruits and vegetables.

People who eat at least 470 grams of fruit and vegetables daily lowered stress levels by 10% compared to those that consumed 230 grams or less. If you’re a blueberries fanatic, that means four cups of blueberries daily can get you to the plateau of distressing yourself.

“Vegetables and fruits contain important nutrients such as vitamins, minerals, flavonoids and carotenoids that can reduce inflammation and oxidative stress, and therefore improve mental wellbeing,” researchers said.

This doesn’t solely apply to blueberries; all fruits and veggies will do the trick, according to the study.

Uses: Fruit salads, desserts.