Reading Time: 12 minutes 24 Delicious Foods That Are (Surprisingly) Much Healthier Than You Think
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Have you ever felt totally confused about what you should and shouldn’t eat? With so much conflicting nutrition advice out there, it’s no wonder many of us are scratching our heads about which foods are actually good for us.
I know I’ve certainly felt that way before! One minute, you’re told a food is bad news, and the next thing you know, it’s being praised as a superfood. It’s enough to make your head spin.
Well, I’ve got some refreshingly simple guidance for you. This article takes a good look at 24 foods that have gotten an undeserved “unhealthy” reputation over the years.
It’s time to celebrate foods that taste great and are great for you too. Let’s get into it!
Table of Contents
1. Popcorn: The Guilt-Free Movie Snack
We tend to think of popcorn as an unhealthy indulgence. But did you know that plain, air-popped popcorn with no butter or salt is actually a nutritious whole grain? It’s low in calories yet high in fiber to keep you feeling pleasantly full.
Popcorn also supplies antioxidants called polyphenols that help protect your cells from damage. So you can feel good about enjoying this crunchy, delicious snack! Just avoid the movie theater varieties drenched in artificial butter and salt.
2. Dark Chocolate: A Sweet Superfood
You’ve probably heard that dark chocolate is healthier than milk chocolate. But you may be surprised by just how good it can be for you! When it contains at least 70% cocoa, dark chocolate is packed with beneficial nutrients.
A recent study shows that dark chocolate can boost brain function, reduce inflammation, and improve blood flow. It’s an excellent source of iron, magnesium, copper, manganese and has high levels of protective antioxidants called flavanols.
Enjoy it in moderation for a healthy treat.
3. Nuts: Tiny Nutrient Bombs
For too long, nuts have gotten an undeserved bad rap for being high in fat and calories. But these small nutritional powerhouses are actually quite good for you when eaten in reasonable portions.
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Nuts provide a ton of heart-healthy fats, protein, fiber, vitamins, minerals, and antioxidants. Research even shows they may aid in weight management despite their calorie density.
Stick to plain, unsalted varieties like almonds, walnuts, and pistachios for the best benefits.
Related: Dietician Shares 12 Foods You Can Eat A Lot Of Without Getting Fat
4. Canned or Frozen Fruits & Veggies: Frozen (or Canned) Treasures
While fresh is great, canned and frozen fruits and veggies can be nutritious options too. In fact, a study published in the Journal of Food Composition and Analysis found that freezing can significantly preserve the nutritional content of fruits and vegetables compared to fresh produce.
The same is generally true for canned goods as well. These shelf-stable foods can be just as nourishing as fresh, often at a lower cost. Just watch out for added sodium, sugars, or unhealthy sauces in some products.
Related: 20 Foods Most People Believe Are Healthy, But They Are Not
5. Hummus: The Mediterranean Nutritional Rockstar
This creamy, delicious dip made from chickpeas is loaded with nutrients. Hummus provides a good amount of plant-based protein and fiber to help you feel pleasantly full and satisfied after enjoying it.
The tahini (sesame seed paste) and olive oil in hummus offer up heart-healthy monounsaturated fats too. With its simple, recognizable ingredients, this dip makes for a tasty and nourishing snack or sandwich spread.
Related: Quick Hummus (Chickpea Spread) Recipe
6. Greek Yogurt: The Protein-Packed Thick & Creamy Treat
If you’re not eating Greek yogurt yet, it’s time to get on board! Thicker and richer than traditional yogurt, Greek varieties pack in more protein to keep you satisfied.
Greek yogurt also provides plenty of calcium for strong bones along with probiotics to support a healthy gut. Look for plain, unsweetened varieties without tons of added sugars.
Related: Do You Struggle To Lose Weight? These 11 Filling Foods Can Help
7. Edamame: The Unassuming Green Nutrient Powerhouse
These bright green soybeans may look unassuming, but they’re true nutritional rockstars. A single serving dishes up a big dose of plant protein, fiber, vitamins, and minerals.
Best of all, edamame is super easy to toss into salads, stir-fries, or enjoy as a crunchy snack. Just be sure to have them boiled or steamed without excessive salt or sauces.
Related: Expert Panel Shares The Truth About 13 Controversial Foods
8. Oatmeal Cookies: Treats That Won’t Wreck Your Diet
Not all cookies were created equal! With the right ingredient swaps, oatmeal cookies can offer up fiber, healthy fats, and even some protein.
The key is to look for recipes that use whole grains, nutrient-rich nuts and seeds, and minimal amounts of added sugar. That way you can satisfy your sweet tooth without overdoing it.
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9. Trail Mix: The Hiker’s Best Friend
When prepared properly, trail mix transforms into the ideal portable snack for keeping your energy up. Mix up some unsalted nuts and seeds with dried fruit for a filling, fiber-packed treat on the go.
Just watch those portions and skip the chocolate candies mixed in, which add extra sugar and calories you likely don’t need.
Related: How To Save Money And Keep Kids Entertained On A Family Road Trip
10. Granola Bars: Grab-And-Go Energy Bars
You’ve got to be careful with store-bought granola bars, which can be sugar bombs in disguise. But make your own at home with hearty oats, nuts, dried fruit, and just a drizzle of honey or maple syrup for real food energy that lasts.
The combination of complex carbs, protein, and healthy fats makes granola bars a satisfying and nutrient-dense snack.
Related:
11. Whole Grain Bread: Nutrient-Dense Bread Winner
Sorry, white bread fans. Whole grain loaves offer up way more fiber, vitamins, and minerals thanks to their nutrient-packed wheat kernels.
Look for short ingredient lists highlighting whole grains without tons of preservatives, added sugars, and other harder-to-pronounce items. Your body will thank you!
12. Sushi: Rolls Packed With Benefits
You read that right! While sushi can be a calorie-dense food, it all comes down to what’s wrapped up in that seaweed roll.
Opt for brown rice, fresh veggies, and lean proteins like fish or avocado for a nutrient-packed meal. Just go easy on those fried tempura rolls and skip the sugary sauces.
Related: 13 Foods That Are Healthy, But Most People Refuse To Eat Them
13. Beef Jerky: A Lean Protein Snack
This protein-rich snack gets a bad rap for its sodium and preservative content. But not all beef jerkies are created equal!
Look for grass-fed beef varieties without tons of added salt, nitrites, or weird ingredients for a convenient way to stock up on energizing protein and nutrients. As with any snack, just watch your portions.
14. Guacamole: The Ultimate Dip Delight
Bring on the healthy fats! Despite being calorie-dense, avocados and their green creamy sidekick guacamole are loaded with heart-healthy monounsaturated fats, fiber, and a slew of essential vitamins.
Just watch your portions and skip the processed tortilla chips. Instead, dip fresh veggies or baked chips into that nutrient-packed guac.
Related: Baked Egg in Avocado Recipe – Gluten-free and Paleo breakfast
15. Canned Sardines: Tiny Fish, Mighty Nutrients
Don’t turn up your nose at these tinned fish! Sardines are one of the healthiest seafood options thanks to their bounty of omega-3 fatty acids, protein, and calcium.
Look for sardines packed in water or olive oil without any added salt or sauces. They make a convenient, inexpensive way to get those brain-boosting omega-3.
Related: 13 Foods That Are Healthy, But Most People Refuse To Eat Them
16. Sweet Potato Fries: Vitamin-Loaded Fries
Vibrant orange sweet potatoes are so much more than a holiday side dish! These root veggies are loaded with fiber to keep you feeling fuller for longer as well as vitamins A and C.
They’re also an excellent source of the antioxidant beta-carotene. Enjoy sweet potatoes baked or air-fried into healthy “fries” for a nutrient boost.
Related: 20 Paleo and Gluten Free Breakfast Ideas
17. Cottage Cheese: The Underrated Protein Superstar
Don’t overlook this humble grocery staple! Despite being mild in flavor, cottage cheese is actually a nutritional powerhouse.
It’s packed with protein to keep you satisfied as well as calcium, phosphorus, and vitamin B12. Choose low-fat or non-fat varieties without added sugars for the most health benefits.
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18. Turkey Bacon: Bacon That’s Actually Good For You
Yes, even bacon can be part of an overall healthy diet, when you choose the turkey variety, that is! Turkey bacon provides that delicious, savory flavor with much less fat and fewer calories than pork bacon.
Look for nitrate-free turkey bacon without a lot of added ingredients. And as with any indulgence, eat it as an occasional treat in moderation.
19. Coffee: The Morning Pick-Me-Up
Your morning cup of coffee can actually be a healthy way to start the day thanks to its antioxidant content! Coffee is rich in polyphenols that may help reduce inflammation and disease risk.
Of course, you’ll want to skip the sweeteners, whipped cream, and flavored syrups, which can make your joe unhealthy. Black coffee or coffee with a splash of milk is best.
Related:
- A Nice Blend of Protein and Coffee: Naked Nutrition’s Vanilla Protein Coffee Review
- Brewing A Healthier Coffee Habit
20. Green Tea: The Antioxidant Superdrink
Like coffee, green tea provides an array of antioxidants that can benefit your health. This beverage is especially rich in a type of polyphenol antioxidant called catechins.
Recent research suggests the catechins in green tea may lower cancer risk, help reduce inflammation, promote heart health, and even aid in weight loss when combined with a healthy diet. Just be mindful of added sugars if you like your green tea sweetened.
21. Kombucha: A Fizzy Probiotic Punch
This fizzy, fermented tea drink has become quite popular lately, and with good reason. Kombucha is loaded with probiotics that support a healthy gut microbiome.
It also contains antioxidants that may help fight inflammation, boost your immune system, and even aid in weight loss. Just be sure to select varieties without tons of added sugars for the full nutritional benefits.
22: Red Wine: A Healthy Indulgence
Yes, you read that right, red wine can be part of a healthy diet! While it should still be consumed in moderation, red wine provides antioxidant polyphenols that may help boost “good” HDL cholesterol.
Just be sure to stick to no more than one glass per day if you’re a woman or two if you’re a man. Too much alcohol can cause other health issues.
Related: Paying More, Getting Less: 37 Things That Have Declined in Quality
23. Peanut Butter: A Nutrient-Packed Spread
Peanut butter may seem like an indulgent treat, but it’s actually a pretty nutritious food! While it is high in fat and calories, the healthy unsaturated fats in peanut butter can be part of a balanced diet.
This protein-packed spread is also a good source of fiber, vitamin E, magnesium, and antioxidants. Just be sure to buy natural peanut butter without any added sugars or hydrogenated oils for maximum benefits.
24. Oatmeal: The Hearty Breakfast Bowl
Don’t overlook the humble oat, this whole grain packs in plenty of protein, fiber, and other vital nutrients. Oatmeal is a filling way to start your day that can help keep you satisfied until lunchtime.
The key is to choose plain, steel-cut or old-fashioned oats over the flavored instant varieties, which can be loaded with sugar. You can easily jazz up plain oatmeal with fresh fruit, nuts, and a drizzle of maple syrup.
Related: Fast, Healthy Breakfasts Five Minutes Or Less
The Delicious Path to Health
As you can see, many foods we assume are bad for us can actually be nutritious when consumed in proper portions and preparations. By being more mindful about our choices, we can absolutely enjoy these tasty eats as part of a balanced, healthy lifestyle.
The key is to focus on whole, minimally-processed foods without tons of added sugars, salts, and unhealthy fats. With a little education about what makes foods nourishing, you can give your body the nutrients it needs while still delighting your tastebuds.
The path to better health is delicious indeed!
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AI was used for light editing, formatting, and readability. But a human (me!) wrote and edited this.
