When it comes to eating healthy, it’s easy to fall into the trap of sticking to the same old staples.

To improve our health, we’re constantly told to eat foods like leafy greens, grilled chicken, oatmeal, or fruit.

But are there some foods often misunderstood or even unfairly villainized, that are actually surprisingly good for you?

I searched around and came up with a list of surprisingly healthy foods you may already be eating, or could add to your diet.

Surprisingly Healthy Foods

Dark Chocolate

Yes, chocolate can be healthy, if you choose the right kind.

Dark chocolate (preferably 70% cocoa or higher) is packed with antioxidants, especially flavonoids, which have been linked to improved heart health and brain function. Just keep an eye on portion sizes.

White Potatoes

Potatoes have been labeled as empty carbs.

But when prepared healthily (think baked or boiled, not fried), white potatoes are actually a great source of potassium, vitamin C, and fibre, especially if you eat the skin like I do. They’re also super filling, helping to keep you to feel full longer.

Peanut Butter

Though high in calories and fat, natural peanut butter (with just peanuts and salt as ingredients) is rich in healthy monounsaturated fats and protein. It can help with blood sugar regulation and appetite control. Just skip the brands loaded with added sugars and hydrogenated oils.

Popcorn

Surprised? Popcorn is a whole grain, and when it’s air-popped and not drenched in butter and salt it’s actually a healthy, low-calorie snack packed with fibre and antioxidants.

Try avoiding the microwave bags with chemical coatings and make your own at home.

Pasta

In moderation, pasta can be part of a balanced diet.

Whole-grain varieties offer fibre and B vitamins, and even regular pasta when paired with vegetables, lean protein, and healthy fats can fuel your body efficiently. The key is portion control and what you pair it with.

Whole Eggs

Eggs were once shunned for their cholesterol, but research has shown they have minimal impact on most people’s blood cholesterol. They’re packed with protein, choline (important for brain health), and other essential nutrients.

Most of the nutrition is actually found in the yolk, which I did not previously know.

Salt

Salt gets a bad rap due to its association with high blood pressure. But sodium is an essential electrolyte that your body needs. Again, the key is moderation and choosing natural salts over ultra-processed foods where sodium hides in excess.

Garlic

You’re probably aware of this one. Beyond its sharp flavour, garlic has been linked to numerous health benefits, including immune support and improved heart health. It contains allicin, a compound with anti-inflammatory and antimicrobial properties.

Cheese

I saved one of the best for last, cheese lovers rejoice.

While calorie-dense, cheese is a good source of calcium, protein, and probiotics (in some varieties). Hard cheeses like Parmesan and aged Cheddar are lower in lactose and can be more digestible for some.

Final Thoughts

I think healthy eating is mostly about making informed choices.

Some foods that have been labeled as “bad” may actually offer valuable health benefits when eaten in the right way. Variety, balance, and moderation are the real ways to stay healthy through diet.

Tell me what I missed, did any of these surprise you? Thanks so much for reading, have a great day.

Eat Healthy, Not Less

Easy Ways to Eat Healthier

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