Exploring the nutritional landscape of food can reveal some surprising insights. While we often label foods as ‘good’ or ‘bad’, a closer look shows that many foods we typically consider unhealthy can have hidden advantages.
We frequently view food in stark terms, categorizing it as “beneficial” or “harmful.”
On one side, we have the “healthy” options, such as fruits, vegetables, and fish, which are rich in vitamins, minerals, and antioxidants. Consuming these foods can significantly reduce the likelihood of chronic diseases.
On the other hand, there is the “unhealthy” category, typified by high-calorie, ultra-processed foods, which can elevate the risk of obesity, Type 2 diabetes, heart disease, cancer, and even untimely death.
In reality, there is a spectrum of nutrition that falls between these binary categories. Some foods labeled as “healthy” can possess hidden downsides.
Foods with what are known as “health halos” might include sugary granola bars and caloric bran muffins. Conversely, certain “unhealthy” foods can offer nutritional benefits.
Kacey Morrow, a registered dietitian nutritionist and clinical operations lead at WellTheory, shares insights on six foods that carry unexpected health benefits.
Potatoes
Potatoes are often misunderstood.
They’ve received a negative reputation due to their high carbohydrate content and glycemic index, which can lead to spikes in blood sugar levels.
Additionally, the common practice of deep-frying them or adding butter, cheese, and bacon bits does not help their image.
However, Morrow defends potatoes as “surprisingly nutrient-dense,” pointing out that they “contain more potassium than a banana, in addition to vitamin C and fiber, especially when you eat the skin.”
She adds, “They’re naturally fat-free and very filling, which can assist with appetite control when prepared in a healthier way, like baked or roasted instead of fried.”
Pasta
Pasta has often been at the forefront of the anti-carb movement. It is frequently viewed as a leading culprit for diet failures due to its high content of refined carbohydrates, and pasta lovers often tend to overindulge.
However, Morrow reassures that “pasta can definitely fit into a healthy diet.”
She recommends “opting for whole-grain varieties that provide fiber, B vitamins, and sustained energy.” She elaborates, “As a complex carbohydrate, pasta fuels your brain and muscles, and when paired with protein and vegetables, it transforms into a balanced, satisfying meal.”
Cheese
It’s hard to ignore that cheese can be polarizing.
Critics often label cheese as unhealthy, citing its high saturated fat and sodium levels, which can contribute to high blood pressure and increased LDL cholesterol.
Yet cheese is also a rich source of calcium and protein, both of which are essential for maintaining bone health and muscle function.
Morrow notes, “It also contains valuable nutrients like vitamin B12 and probiotics in certain varieties, which can enhance gut health. Just be mindful of portion sizes.”
Red Wine
It seems there’s a new study each month about the health effects of red wine: Is it beneficial? Is it harmful? The findings can be contradictory. Good! Bad!
While consuming alcohol brings certain health risks, red wine does contain the antioxidant resveratrol, which is believed to provide heart-related benefits such as reduced inflammation and improved blood flow.
Morrow suggests that red wine can be enjoyed in moderation but points out that there are better sources of resveratrol.
“Tangerines, sweet potatoes, oranges, and red grapes contain even higher levels of resveratrol, making them excellent alternatives for those looking to limit their wine intake,” she adds.
Popcorn
This beloved movie theater snack can become indulgent when drenched in butter and salt and served in a collectible bucket. However, healthier (and more affordable!) options are available.
“Popcorn is a whole grain that naturally provides fiber to aid digestion and keep you satiated,” Morrow explains.
“Air-popped popcorn is low in calories and can serve as a nutrient-dense snack, provided you moderate the addition of butter, salt, and sugary toppings.”
Dark Chocolate
Not all chocolate is created equal.
Milk chocolate tends to be high in sugar and fat and is generally less nutritious than dark chocolate, which features a higher cocoa content.
“Dark chocolate (especially that with 70% cocoa or higher) is rich in flavonoids, antioxidants that may boost heart health and enhance blood circulation,” Morrow explains. “It can also satisfy sweet cravings with less sugar than milk chocolate, making it a wiser indulgence when consumed in moderation.”
In conclusion, many foods labeled ‘unhealthy’ can offer surprising benefits when consumed thoughtfully. By understanding these foods better, we can make informed choices that contribute positively to our nutrition and overall well-being.
