17 Foods Everyone Thinks Are Unhealthy But Really Aren’t
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According to the National Institutes of Health, the most commonly consumed junk food items are fried potatoes (46.2%) and pastries (41.4%). Additionally, certain junk foods exhibit a growing tendency toward addictive consumption, including fried potatoes (13.8%), sweets (12.4%), pastries (11.1%), and sweetened beverages (11.2%).
Many health-conscious individuals, foodies, and fitness enthusiasts have been led to believe that certain foods should be avoided at all costs. However, recent research reveals that some of these so-called “unhealthy” foods are packed with nutrients and can be beneficial when consumed in moderation. Here are 17 foods everyone thinks are unhealthy but aren’t.
Eggs
Eggs have long been demonized for their cholesterol content. However, based on research from the National Center for Biotechnology Information, dietary cholesterol now appears to have little effect on blood cholesterol levels in most of us.
Instead, eggs serve as an immune system fighter, packed with good fats, protein, and vitamins B6, B12, and D. Most people aren’t more at risk for cardiovascular disease if they regularly eat eggs.
Bread
Refined white bread isn’t very healthy, but whole-grain and fiber slices of bread can be good. Bread made with whole grains is filled with fiber, which helps you digest food and steady your blood sugar.
Look for bread with 3 grams of fiber or more per serving for maximum benefits.
Potatoes
Potatoes are a starch-rich snack with potassium, vitamins C and B6, manganese, magnesium, and fiber — even if you eat the skin. Research indicates that potatoes are very beneficial in a balanced diet, with their vitamins and minerals.
Pasta
Refined pasta isn’t very nutritious, but whole-grain versions contain extra fiber and nutrients. If you serve the pasta with vegetables, this adds even more nutrients to the dish.
Compared to refined pasta, whole-grain pasta can aid digestion and keep your blood sugar level constant.
Salt
We require a small amount of sodium to maintain our nerves, cells, and water intake. However, most people still must stick to 2,300 mg or less daily.
Sodium helps absorb fluids and muscle tone, but eating too often can raise blood pressure.
Coconut Oil
Despite its saturated fat content, coconut oil can raise HDL (good) cholesterol. Take it in small amounts and rotate it with healthier oils such as olive and avocado.
When applied topically, coconut oil is antibacterial and may help improve skin and hair condition.
Popcorn
Popcorn that’s cooked air-popped is a healthy fiber-filled grain snack. Lightly cooked and seasoned popcorn popcorn lowers your risk of heart disease.
For a healthy treat, don’t eat butter or oil-infused versions. Popcorn is also calorie-light and, therefore, great for weight loss.
Margarine
Certain portions of margarine are better than butter because replacing saturated fats with unsaturated fats can help prevent heart disease. For margarine, search for a trans-fat-free brand from nutritious oils such as olive or avocado.
Margarine also contains reasonable amounts of essential fatty acids.
Whole Milk
Fat-laden dairy doesn’t necessarily increase your chances of cardiovascular disease or diabetes. Some studies have even shown that people who drink whole milk are less obese than people who don’t consume dairy fat.
A recent study of 7,467 children by the University of Toronto found that children who drank whole milk had 16% less chance of becoming overweight and 18% less risk of becoming obese. In another study, kids who consumed whole milk had 40 percent less risk of becoming overweight or obese than kids who consumed reduced-fat dairy. Whole milk contains nutrients such as calcium, vitamin D, and protein.
Red Meat
Moderate red meat (less than 70 grams per day) does not come with more significant health risks. Red meat’s protein, iron, and other nutrients sustain muscle growth and good health.
Cut light and savor responsibly to limit risks.
Chocolate
Dark chocolate contains flavanols, which have been proven to be heart-healthy. Although most chocolate contains added sugar and fat, having dark chocolate sparingly can help gratify your desire without distracting you from a balanced diet.
Studies by ScienceDirect have also found that dark chocolate can increase blood flow and reduce blood pressure.
Nuts
Nuts are high in calories and contain healthy unsaturated fats, protein, fiber, vitamins, and minerals. Recent research has found that consuming nuts regularly can lower your risk of heart disease and improve your weight management.
Nuts make a delicious snack that will help prevent hunger and provide long-lasting energy.
Cheese
According to WebMD, cheese contains calcium, phosphorus, and vitamin A, which help with bone health and wellness. Even lactose-intolerant people can eat some cheeses (especially aged cheddar and Swiss).
The trick is to savor the rewards without eating a lot of saturated fats.
Coffee
Several recent studies from the Havard School of Public Health indicate that coffee can reduce the risk of type 2 diabetes, cardiovascular disease, Parkinson’s, and depression.
Coffee is also a great source of antioxidants, which shield cells from cell damage. However, watch the sweeteners and creamers, as they can affect your health.
Avocados
Healthline mentions that avocados are rich in calories and fat but also provide healthy monounsaturated fats, fiber, potassium, and vitamins B5, E, and K that benefit your heart and maintain good blood pressure.
They also help you feel full, making them an excellent meal complement.
Peanut Butter
Even with high calories, eating peanut butter reduces your chances of developing type 2 diabetes. It provides beneficial fats, protein, and fiber and is a filling, healthy snack.
If you can, look for all-natural peanut butter that doesn’t contain added sugars or hydrogenated oils.
Alcohol
Drinking harms you, but moderate amounts can also have health benefits. According to MedicalNewsToday, researchers have found moderate drinking, especially red wine, lowers the risk of dementia and cardiovascular disease. All you need is restraint — no more than one drink daily for women and two for men.
Many traditionally perceived unhealthy foods provide substantial nutritional value when kept in check. Eggs, avocados, chocolate, and red meat can all be part of a healthy lifestyle when eaten in the right amounts. Remember, variety, balance, and a mindful diet are the ways to be healthy.
Disclaimer – This list is solely the author’s opinion based on research and publicly available information.
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