When people are trying to eat healthily, many nutritious foods are typically overlooked or avoided. Some foods, such as whole milk and cheese, that are usually labeled as unhealthy can actually be packed full of nutrients. Understanding which foods are commonly misunderstood as unhealthy can help you make the most of the essential vitamins, minerals, and other beneficial nutrients they offer. Here are 18 grocery items that people often think are unhealthy but actually provide great health benefits.
Whole Milk
“Rich in calcium and protein, milk has 18 of 22 essential nutrients that your body needs,” according to the Cleveland Clinic. People tend to think whole milk is unhealthy; however, it provides essential vitamins and minerals such as vitamin D and potassium. Full-fat milk also contains beneficial fats that support the health of the brain and hormone production, and the high-quality protein in whole milk aids muscle repair and growth.
Bread
Due to bread having gained a reputation for being unhealthy in more recent years, people often don’t realize that bread can actually have health benefits. Whole-grain bread is particularly rich in fiber, vitamins, and minerals and can be good for your overall health and well-being. The carbohydrates in bread can offer a steady source of energy, and its fiber content can help with digestion and promote a healthy gut.
Peanut Butter
Peanut butter is often seen as a treat and mistakenly thought to be one of the more unhealthy spread options. However, in reality, it’s quite a nutritious and beneficial choice of spread. Peanut butter is packed with monounsaturated fats, which support the health of your heart. It’s also good for your muscles, as it provides a good amount of protein, and it contains vitamins and minerals such as vitamin E, magnesium, and potassium.
Dark Chocolate
If you’re craving chocolate but you’re on a diet, dark chocolate is a good, healthier option to go for. Dark chocolate is high in antioxidants, which protect the body from oxidative stress and cell damage. It can also improve blood flow and lower blood pressure, and it contains compounds that can enhance your mood and cognitive function. Next time you want a cheeky, sweet snack, reach for some dark chocolate!
White Potatoes
Many people shy away from carbs when they’re trying to eat healthily, but white potatoes are one example of a source of carbohydrates that’s good for you. White potatoes provide complex carbohydrates for sustained energy, and they’re also high in vitamins C and B6, potassium, and fiber. They’re versatile and filling food that can be prepared in various healthy ways to make the most of their nutrients.
Coffee
Many of us kickstart our day with coffee, and while most of us think it’s a bad habit, coffee can actually benefit your health in a variety of ways. It’s well-known that coffee improves alertness and cognitive function. On top of this, this tasty drink is full of antioxidants that help to protect your body from cell damage. Coffee can also increase metabolic rate and help you burn fat.
Popcorn
How healthy popcorn can be completely depends on how you make it! When it’s air-popped, popcorn can be a great low-calorie snack, as long as you don’t cover it with any unhealthy ingredients like butter and salt. Business Insider says that “in addition to its satisfying taste and crunch, popcorn is also a great source of fiber, antioxidants, and several vitamins and minerals that make it a great addition to a well-rounded diet.”
Pasta
Good news! You don’t need to avoid delicious pasta! Pasta is a great source of energy, as it offers a steady release of energy due to its carbohydrate content. Whole-grain pasta is the best and healthiest option to choose, as it’s high in fiber and nutrients. Pasta is also super versatile and can be the base for many healthy meals, as it can easily be paired with vegetables, lean proteins, and healthy sauces.
Canned Fish
Fresh fish is usually the go-to for people looking to eat healthily, but canned fish, such as tuna and sardines, can also provide various health benefits and be just as good for you! Canned fish is rich in omega-3 fatty acids that improve your heart health, and it also provides a high-quality source of protein. Canned fish is a much cheaper and easier way to reap the health rewards of fish.
Frozen Vegetables
A lot of people don’t realize that frozen vegetables are just as nutritionally valuable and healthy as fresh produce. Frozen vegetables are rich in nutrients, as the vegetables are often frozen at peak ripeness, which preserves the vitamins and minerals while they’re at their best. Frozen vegetables are also great because they’re easier to store and more affordable than fresh vegetables, and they can be used in a variety of healthy recipes like stir-fries and soups.
Avocados
Despite avocados being high in calories, they can be surprisingly healthy as long as you don’t eat them too often! Avocados are high in healthy monounsaturated fats, which are good for your heart. Also, they’re packed with a long list of vitamins, including vitamins C, E, K, and B6, as well as folate and potassium. Avocados can help with your digestion too, as they contain both soluble and insoluble fiber.
Eggs
For a long time, eggs have been associated with high cholesterol, but research has now proven that dietary cholesterol doesn’t have much of an impact on blood cholesterol. Eggs should definitely be included in your diet because they contain all nine essential amino acids and are also rich in vitamins D, B6, and B12, and minerals such as zinc, iron, and copper. What more could you ask for from a little egg?
Cheese
Cheese provides a significant amount of calcium that’s essential for bone health, and it’s also a good source of protein. However, while it’s “high in protein, calcium, vitamins, and essential amino acids, cheese is also a calorie-dense food, and can be high in fats and sodium,” CNN Health explains. So, it’s all about moderation! You can use cheese in various healthy recipes to add flavor to dishes but don’t eat too much of it.
Dried Fruit
Most people typically think of the sugary snack when they think of dried fruit, but it can actually be a healthy snack! Dried fruit is a concentrated source of vitamins, minerals, and fiber, and it’s also high in antioxidants, which can ward off inflammation. You can enjoy all of these health benefits by eating natural dried fruits in moderation. As a bonus, dried fruit is easy to store and carry for a quick healthy bite.
Soy
There have been many claims that soy is bad for you in recent years, but these claims aren’t backed up by science, so it’s best to ignore them. Soy is a complete protein, which means it contains all essential amino acids. Soy products are also good for your heart health, as they can help lower cholesterol levels. It’s a versatile item that can be used in various forms, including tofu, tempeh, and edamame.
Nuts
Nuts have been known to cause some debate about whether they’re healthy or not, and it’s clear they can provide a variety of health benefits. Nuts are high in both monounsaturated and polyunsaturated fats, healthy fats that are good for your overall well-being. They’re also packed with vitamins, minerals, and antioxidants, and they’re a good source of protein and fiber, which fills you up and promotes digestive health.
Canned Tomatoes
There’s no reason to leave your canned tomatoes untouched in the back of your cabinet. High in an antioxidant called lycopene, canned tomatoes are actually linked to a reduced risk of cancer! They also contain vitamins C and K, potassium, and folate, which are great for brain health among other things. Canned tomatoes can be simply used in a variety of recipes to easily make the most of these benefits.
Coconut Oil
Coconut oil has previously been criticized for its saturated fat content; however, it can also have various positive effects on your body and overall health. Coconut oil contains medium-chain triglycerides (MCTs) that can boost your metabolism and provide quick energy. It also has natural antimicrobial effects, which can help fight off infections. Try using coconut oil in cooking, baking, and even skincare to take advantage of the benefits it offers.
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