It's easy to get caught up in the latest diet trends and superfood fads, but sometimes the most surprisingly healthy foods are the ones we overlook or even consider "unhealthy." A balanced diet filled with a variety of foods like fruits, veggies, grains, and proteins is key to getting all the vitamins and minerals your body needs. Instead of focusing on restrictions and labels, let's explore some everyday foods that offer surprising health benefits.
Pasta: Not Just Empty Carbs
Pasta often gets a bad rap, but it can be part of a healthy diet. It's low in fat and salt and keeps you satisfied longer, reducing the likelihood of snacking or overeating. The key is in the preparation. Instead of heavy, creamy sauces, opt for whole-grain pasta with olive oil and a sprinkle of Parmesan cheese. Some types of pasta are stripped of their nutrients during the refining process. However, most are fortified with folate, iron, and vitamin B. If you're looking for a refined-free option, try whole-grain pasta or pasta made of vegetables. Chickpea pasta has become popular recently and is rich in fiber and protein, making it an excellent choice for those following a vegan or vegetarian diet.
Red Meat: Lean and Mean
Lean red meat, with all visible fat trimmed, is a valuable source of protein, omega-3 fatty acids, vitamin B12, niacin, zinc, and iron. In small portions, it has been shown to lower LDL, the "bad" cholesterol. The key is to choose the right kind and portion size, avoiding prime rib or greasy hamburgers. Instead, opt for lean cuts and trim any visible fat.
Popcorn: A Whole Grain Snack
Popcorn, when prepared simply, is a surprisingly healthy snack. It's a whole grain loaded with fiber, which aids in digestion and promotes fullness. Popcorn also contains vitamin B, manganese, and magnesium, as well as antioxidants that may protect against disease and cell damage. To keep it healthy, go easy on the salt and butter. Air-popped popcorn is the best option, and you can season it with a little avocado or olive oil, salt, and spices. Bagged and microwave popcorn can be high in unhealthy saturated fat and sodium, so it's best to check the nutrition facts label.
Honey: A Natural Sweetener with Benefits
Honey is a natural sweetener packed with antioxidants that can protect your cells and reduce inflammation. It can also positively influence the gut bacteria, which is important for digestion and nutrient absorption.
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Peanut Butter: A Nutritious Spread
Peanut butter contains a good amount of fat, but it's mostly the unsaturated kind, which is beneficial for you. Regular consumption of nuts or peanut butter has been linked to a lower risk of heart disease and type 2 diabetes. Peanut butter is also a good source of potassium, which many Americans need more of. Choose the unsalted variety to make the most of its health benefits.
Chocolate: Dark and Delicious
Dark chocolate is rich in flavonoids, which may protect you from cell damage. They may also lower blood pressure, improve blood flow to your brain and heart, and reduce the risk of certain types of heart disease. Dark chocolate is best because it has the most cocoa and the least sugar. Remember to enjoy it in moderation.
Eggs: A Nutritional Powerhouse
Eggs are packed with a full range of B vitamins and amino acids, the building blocks of protein. They also contain nutrients like vitamin D and selenium, which aren't abundant in many other foods. Eggs promote fullness, making them a great way to start the day. Newer research shows they don’t necessarily increase the risk of heart disease. Not only do hard-boiled eggs contain 6 to 7 grams of high-quality protein each, but they’re also one of the best sources of choline, an important nutrient that supports brain health. In fact, a 2024 study in the Journal of Nutrition found that older adults who ate eggs frequently were less likely to develop Alzheimer’s disease.
Dark Meat Chicken: Flavor and Nutrients
While dark meat chicken has more saturated fat than white meat, it's richer in minerals like iron, zinc, and selenium, as well as vitamins A, B, and K. It's also high in taurine, which breaks down fat and helps with inflammation and blood pressure. Four ounces of skinless thighs have 200 calories and 2.6 grams of saturated fat vs. 180 calories and about 1 gram of saturated fat in the same amount of breast meat. Chicken thighs are less expensive, more flavorful, and easier to cook.
Potato Salad: A Starchy Surprise
Cooled potatoes contain "resistant starch," which acts like fiber and promotes regularity and gut health. Potatoes, whether hot or cold, are rich in nutrients like potassium and magnesium. Look for low-fat, low-calorie mayonnaise to dress the salad.
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Coffee: More Than Just a Morning Pick-Me-Up
Research now indicates that even heavy coffee drinking doesn't raise your chances of heart disease or stroke. Having three to five cups a day might even lower them. However, excessive coffee consumption can cause jitteriness and stomach upset. Watch the cream and sugar. Drinking coffee may reduce your risk of some chronic diseases such as Alzheimer’s disease, Parkinson’s disease and some cancers. Coffee contains antioxidants thought to reduce free radicals that can damage cells in our body. With only two calories per cup (without added sugar or creamers), coffee is a guilt-free hot beverage to boost your health.
Alcohol: Moderate Consumption Can Be Beneficial
Moderate drinking, defined as one drink a day for women and two for men, may help protect you from heart disease, kidney stones, gallstones, and type 2 diabetes. However, excessive alcohol consumption can have the opposite effect.
Frozen Vegetables: Just as Nutritious as Fresh
Frozen vegetables offer the same health benefits as fresh vegetables, and in some cases, even more, because they're picked and frozen at their nutritional peak. Stocking your freezer with frozen vegetables ensures you always have a healthy option on hand.
French Brie: Dairy in Moderation
Full-fat dairy foods, like brie, yogurt, and whole milk, aren't likely to raise your risk of obesity, heart disease, stroke, or diabetes as part of a balanced diet. However, the calories can add up, so moderation is key.
Pork: A Lean Protein Option
Lean pork tenderloin can be a secret weapon for weight loss. Including it in your regular diet instead of beef and chicken may help you lose weight and body fat, and make your waist smaller.
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Avocado: Healthy Fats for a Healthy Heart
Avocados are rich in the kind of fat that's linked to a healthy heart and good cholesterol levels.
Grapes: Sweet and Good for You
Grapes are one of the sweetest fruits, with 12 grams of sugar per half-cup. But the sugar in fruit is absorbed more slowly and doesn’t cause the same blood sugar spikes as table sugar. Eating grapes may actually fend off the disease. A 2013 analysis published in BMJ showed that having about three servings of grapes (and raisins) per week was linked to a 12 percent lower risk for type 2 diabetes. “Grapes also come packaged with fiber and vitamin K, which is important for heart and bone health,”
Sourdough Bread: A Smarter Choice
Even though most sourdough loaves are made with white flour, it’s a smarter pick than a traditional white bread. The difference is that sourdough uses a fermented flour and water “starter” containing natural yeast instead of commercial yeast. (If yeast is in the ingredients list, the bread isn’t made with a fermented starter.) As the dough rises, it creates acids that slow the absorption of starches. As a result, “sourdough doesn’t raise blood sugar as quickly as regular white bread,”
Cooled Rice, Pasta, and Potatoes: Resistant Starch Power
Refrigerating cooked rice, pasta, and potatoes rearranges the starch molecules, forming a type of fiber called resistant starch. It’s broken down in the large intestine, which creates short-chain fatty acids that feed healthy bacteria in the gut. And blood sugar levels may rise more slowly after meals with resistant starch. According to a 2015 study in the Asia Pacific Journal of Clinical Nutrition, cooked white rice that had cooled for a day had 2.5 times the amount of resistant starch as freshly cooked rice-and led to a smaller blood sugar response. The amount of resistant starch didn’t change much when the cold rice was reheated.
Coleslaw: A Creamy, Healthy Side
Compared to other dishes like mac and cheese or potato salad, coleslaw is the obvious choice. It’s lower in calories and fat, and higher in vitamins. That’s because cabbage, the star of coleslaw, is rich in fiber, vitamin C, and glucosinolates, compounds that may protect cells against cancer-causing damage. In a 2013 Annals of Oncology research review, people who ate the most cabbage slashed their risk for colorectal cancer by 24 percent compared with those who rarely ate the vegetable.
Kimchi: A Spicy Probiotic Boost
A staple in Korean cuisine, kimchi-made of veggies (usually cabbage) and hot pepper paste-adds a spicy, sour kick to meals. Because it’s fermented, it delivers “good” bacteria called probiotics, which may help with inflammation, digestion, and gut health. According to a 2023 review in the Journal of Ethnic Foods, eating kimchi regularly was linked to a number of health benefits, such as lowering cholesterol, body fat, and blood pressure. It can also increase the diversity of the natural “good” bacteria that live in your gut.
Nuts: Protein and Fiber
Getting enough protein is important as we get older to prevent age-related muscle mass loss, and nuts are one of the easiest - and tastiest - ways to boost our intake, says Christine Rosenbloom, registered dietitian, professor emerita at Georgia State University and coauthor of Food & Fitness Over 50. Nuts also offer fiber, healthy fats and other nutrients, like magnesium. Large studies have found that people who eat five or more ounces of nuts per week have a 35 to 50 percent lower risk of heart disease and death. While all nuts are good choices, Rosenbloom is a fan of pistachios, because they are one of the few plant-based complete proteins with all nine amino acids your body needs, and 6 grams of protein per 1-ounce serving (about 49 kernels). Shelled varieties come in tasty flavors like salt and vinegar and chili-roasted; Rosenbloom likes the regular shelled variety, because cracking them open slows you down and helps you snack more mindfully.
Cottage Cheese: Protein and Calcium
Cottage cheese is budget-friendly and high in protein and calcium, says Joan Salge Blake, a nutrition professor at Boston University and host of the nutrition and health podcast Spot On!. It also contains plenty of leucine, an amino acid that helps us maintain muscle as we age, she says.
Edamame: Soybeans
Edamame, or tender young soybeans, aren’t just rich in protein; they are also rich in fiber, leucine, iron and calcium. Studies show that eating more soy can lower blood pressure, reduce the risk of type 2 diabetes and help postmenopausal women with hot flashes and bone density.
Spices and Herbs: Flavor Boost
Adding spices and fresh herbs is a great way to enhance the flavors of your foods without adding a lot of sodium or sugar. But did you know you are adding much more than flavor to your foods? Many spices and herbs have polyphenols and antioxidants, which can reduce your risk of heart disease. These include cinnamon, rosemary, thyme, basil, oregano, garlic, turmeric and chili peppers. Besides adding flavor to your foods, using spices and herbs makes foods tastier and can be more satisfying and you may be less likely to overeat.
Bread: Whole grain
Bread is a staple in most households and can be packed with essential nutrients like folate, iron and fiber. While white bread can spike your blood sugar levels and doesn't offer much nutritional value aside from carbohydrates (unless it's enriched white bread, which is fortified with vitamins and minerals like thiamine (B1), riboflavin (B2) and niacin (B3) to replace the nutrients lost during its processing), its whole grain counterpart has additional fiber and nutrients and can help manage blood pressure while lowering your risk of diabetes and heart disease, according to the Mayo Clinic. Consuming whole grains instead of refined grains is also linked to lower cholesterol and insulin levels.
Oats: Fiber
Oats are one of my favorite foods on this list. They're versatile, relatively easy to use and inexpensive. When we look at their nutritional offering, oats pack a punch. According to the US Department of Agriculture, oats are loaded with complex carbohydrates, fiber and essential vitamins and minerals like B1, B3, B5, B6, folate and iron. Oats are also a whole grain and a meta-analysis found that the highest whole-grain intakes were significantly associated with a 21% reduced risk of heart disease compared to those with the lowest intake. Another meta-analysis, including studies that followed people with type 2 diabetes, found that oat intake significantly reduced blood sugar spikes after eating a meal. Go for steel-cut or rolled oats to reap the most benefits, as instant oatmeal is more processed and has a slightly higher glycemic index.
Sweet potatoes: Vitamins
This creamy, vibrant orange (although some may vary in color like beige or purple) root vegetable is also versatile -- it can be fried, roasted, boiled, sauteed, mashed, baked or air-fried. Sweet potatoes contain tons of fiber, vitamin C, potassium and beta-carotene (a natural orange pigment found in plants that the body converts into vitamin A). One large sweet potato contains 400% of the daily recommended intake for vitamin A. According to the Mayo Clinic, vitamin A helps you maintain optimal vision and supports a healthy immune system.
Yogurt: Calcium and Protein
Yogurt is another one of those foods that's accessible, affordable and convenient. It's a great source of calcium, protein and probiotics. Yogurt often starts as milk, which is then pasteurized and fermented with live bacteria. Yogurt can promote various health benefits like aiding digestion, managing irritable bowel disease and preventing osteoporosis. When shopping for yogurt, it's best to choose plain or Greek yogurt with simple ingredients and no added sugars to get the most benefits, according to Harvard Medical School.
Garlic: Heart Health
I'm a big fan of garlic. I add it to most of the savory dishes I make at home. Besides making your food extra tasty, garlic has many health benefits. It has been linked to reduced inflammation and cholesterol levels. As reported by Providence Health and Services, garlic has also been associated with improved heart health by protecting against cell damage and lowering blood pressure. If you have digestive issues, garlic may also help you aid digestion. However, it's important to listen to your body because eating too much garlic can also cause bloating. Consuming garlic may also help lower blood sugar levels and reduce the risk of catching a cold or the flu.
Green tea: Antioxidants
Fan of tea? Great! Because you're likely getting a good amount of antioxidants from it, which can help protect against free radicals (pesky atoms that can cause cell damage). Green tea is a nutrient-rich beverage low in calories and a rich source of polyphenols, which can protect against oxidative damage and reduce inflammation. Green tea also has been linked to many health benefits, like reducing cholesterol levels and supporting heart health. As if that wasn't enough, the National Cancer Institute reports that drinking green tea is also associated with reducing the risk of certain types of cancer.
Berries: Vitamins
Berries are one of the most nutrient-dense foods to have in your home. They are rich in vitamins C and K, prebiotics, potassium, fiber and antioxidants. Berries also contain disease-fighting nutrients that may help reduce the risk of age-related conditions like type 2 diabetes and heart disease. Consuming berries is also linked to improved heart health, reduced inflammation and can boost your immunity.
Bananas: Fiber
Bananas should be on your radar if you're looking for a highly nutritious fruit with many health benefits. They are a great source of fiber, vitamins B6 and C, and minerals such as magnesium and potassium. Healthline reports that bananas also make a great pre-workout snack because they fill you with energy and keep you feeling fuller longer.
Onions: Vitamins
Onions are not only versatile and delicious, they also offer many health benefits. They're packed with vitamins, minerals and antioxidants that help boost your overall health, like improving heart health, boosting immune function, regulating blood sugar levels, reducing inflammation and preventing certain cancers.
Potatoes: Vitamins and Minerals
Potatoes may be the ultimate comfort food, but they’re not just empty carbs. They’re actually rich in vitamin C, potassium, and fiber; they’re also high in flavonoids, carotenoids, and phenolic acids, which, according to studies, may protect against cardiovascular disease and cancer while also providing an anti-inflammatory effect. The resistant starch from potatoes has also been found to improve insulin sensitivity and be super beneficial for the health of the gut microbiome. But the way you prepare them really does matter-in order for resistant starch to form, cooled potatoes should be left to stand for at least 12 hours after cooking before being eaten. And, if you really want to get maximum benefits from your spuds, you might also want to consider eating them with the skins-on.
Butter: Vitamins
Butter’s high fat and cholesterol content usually makes it off-limits to health-conscious eaters. However, it might be better for you than you might think. Not only does it contain many beneficial fatty acids and fat-soluble vitamins like A and E, but it can even help your body absorb the fat-soluble nutrients in other foods. It’s also a source of butyric acid, which can benefit the microbiome to regulate metabolism and promote intestinal health. But perhaps butter’s most promising health benefit is that it contains CLA (conjugated linoleic acid), which may increase immune function and have anti-cancer properties. Just remember, grass-fed is best-it contains more of the good fats. And, don’t overdo it.
Cheese: Calcium
Cheese might not be the first food that comes to mind when you think of building a healthy diet, but it can actually be a good source of calcium, healthy fats, and protein. It also contains important nutrients such as vitamin B12 and phosphorus, and consuming dairy may even lower levels of harmful LDL cholesterol and significantly reduce the risk of stroke. High-quality cheese can also provide probiotic benefits when made from fermented milk-and, as Dahmer points out, fermented foods-like kefir and yogurt, as well as kimchi, miso, and sauerkraut-are another category that deserves more appreciation. “These foods are rich in probiotics that support gut health and immune function. Fermented foods have long been overlooked or avoided, despite their potential to promote digestive health and overall well-being,” he says.
Whole milk: Calcium
Recent research shows that whole milk dairy products may be linked to a lower risk of obesity and Type 2 diabetes, and there’s some evidence that a small amount of full-fat milk products could even be heart healthy. But remember, when it comes to dairy, “moderation and high-quality, minimally processed options are key,"
Fatty Fish: Omega-3
“I'm regularly counseling patients to reconsider certain foods that have been unfairly demonized, and one such group includes fats-particularly those found in fatty fish like salmon and sardines,” Dahmer says. “These foods contain healthy fats, such as monounsaturated and omega-3 fatty acids, which are beneficial for heart health, brain function, and overall well-being.” Since our bodies cannot produce these all-important fatty acids alone, it’s important to consume them in food. And if you’re vegan, don’t stress: flaxseed, avocados, nuts, and some algae may also offer many of the same benefits.
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