Affinity Health, a leading provider of high-quality health coverage, explores the benefits and drawbacks of comfort food.
It’s the start of a new year, and many of us are setting health goals and aiming to live better. But with the lingering holiday mood, the temptation of our favourite comfort foods—warm pap, creamy samp, and sweet malva pudding, to name just a few—can be hard to resist.
While these foods are often associated with fond memories and evoke a sense of warmth and nostalgia, it’s helpful to understand how they affect our bodies and minds.
Comfort foods are generally defined as foods that make us feel good emotionally. Well-loved examples include vetkoek, bobotie, and koeksisters, which are known for their rich carbohydrates, sugars, and fats.
The Benefits of Comfort Food
Mood-Boosting and Stress Relief
Comfort foods like mashed potatoes or a warm stew do more than fill you up—they can also help lower stress by boosting serotonin, the “feel-good” hormone. Carbs in these foods trigger insulin release, which helps absorb tryptophan and increases serotonin. This is why comfort foods can make us feel calm and relaxed.
Nostalgia and Emotional Connection
For many, comfort foods hold emotional significance, reminding them of family gatherings and celebrations. Research suggests that nostalgia can build resilience and improve mental health, so enjoying a comforting meal with loved ones can be a positive experience, especially during times of stress.
Energy Restoration for Active Individuals
Traditional comfort foods rich in carbohydrates and proteins can replenish energy for those with physically demanding lifestyles. After intense physical activity, a balanced plate of carbs and proteins helps restore energy, stabilise blood sugar, and support muscle recovery.
The Potential Drawbacks of Comfort Food
High in Calories, Sugar, and Unhealthy Fats
Many comfort foods are calorie-dense and contain high levels of sugars and saturated fats, which can lead to potential health risks such as weight gain, heart disease, and diabetes when consumed in excess. For example, dishes with high sugar content can spike blood sugar levels, causing energy crashes and more cravings.
Mental Health and Mood Swings
Comfort foods can temporarily boost your mood, but often, eating too many sugary or processed options leads to mood swings. They give a quick energy boost, followed by a sudden drop, which can leave you feeling low. Using comfort foods to manage stress may also create an unhealthy cycle of cravings and guilt, which can impact your mental well-being.
Risk of Emotional Eating
When comfort foods become the primary way to cope with emotions, they can create a dependency that may lead to emotional eating habits. Using food to manage stress without other coping strategies can lead to disordered eating patterns and a reduced ability to handle life’s challenges healthily.
5 Healthier Ways to Enjoy Comfort Foods
- Opt for Local, Whole Ingredients
Try recipes that incorporate whole, minimally processed ingredients. For example, enjoy lean meats with traditional sides like pap and vegetables, balancing flavours with nutritional benefits. Brown rice or whole grains can offer extra fibre, keeping you full longer and helping avoid rapid blood sugar spikes.
- Swap Out Unhealthy Fats
Try baking or grilling instead of deep frying to keep foods comforting but lower in calories. Plant-based oils, such as olive oil, add heart-healthy fats and make a great substitute for butter or margarine in cooking.
- Add Lean Proteins for Energy Stability
Include lean proteins such as chicken, fish, or legumes in your comfort meals. Proteins help slow digestion, stabilise blood sugar, and prevent energy dips from high-carb meals.
- Practice Portion Control
Use smaller plates and be mindful of portion sizes to avoid overindulgence. Eating slower can help the body register fullness, creating a satisfying experience with fewer calories. A small portion of a favourite comfort food can go a long way.
- Balance with Fresh, Local Produce
To create balanced plates, include a variety of fresh, local fruits and vegetables. Fruits such as guavas and oranges and vegetables such as sweet potato and spinach are high in vitamins, supporting immune health while providing essential nutrients for an overall balanced diet.
Start the New Year Right with Balanced Choices
You don’t have to give up comfort food to make healthier choices. By learning how it affects you and making a few simple changes, you can enjoy these meals while staying on track with your health goals. Smaller portions, mindful eating, and fresh ingredients allow you to enjoy comfort foods without compromising your wellness.
About Affinity Health
Affinity Health is South Africa’s leading health coverage provider, offering you a range of options at affordable rates, including access to the widest national provider network. We understand the importance of having medical insurance that meets your needs, budget, and lifestyle. Our healthcare products are designed to protect you and your family when it matters the most. We strive to give our clients peace of mind and the highest standard of service. For more information, follow us on Facebook, Twitter, and Instagram.