What is considered healthy today, may not have always been viewed as such. Certain foods or snacks that were once deemed taboo, are now believed to be a relatively good-for-you snack. These changes are attributed to more advanced research conducted on what we eat. Foods, and how they impact your health, are always evolving and limited research of yesteryear often declared certain items unhealthy.
At one point, margarine was believed to be healthier than butter. Eggs were once widely accepted as unhealthy, a snack that increased bad cholesterol levels. But thanks to improvements in research, what is good for you and what is not has shifted. Studies later revealed how harmful synthetic trans fats can be; eggs, on the other hand, were found to provide numerous nutrients, like folate, vitamin D, and B vitamins. Nutrition science is constantly changing, and with it, the reputations of formerly vilified foods.
To identify the surprisingly healthy junk foods you can enjoy guilt-free, 24/7 Tempo reviewed dozens of foods often considered unhealthy and found the ones with redeeming qualities, whether for their nutritional content or our updated understanding of dietary fats and cholesterol. The current medical consensus around the causes of heart disease is shifting, and certain fats and cholesterols are proving to be less of a factor than sugar and excessive carbohydrate intake.
The archaic notion that eating fat makes you fat is a myth. What you eat all comes down to consuming in moderation and avoiding excessive sugar intake, which is a much better strategy than seeking out reduced-fat versions of snacks, that can have added sugars and carbohydrates to compensate for a lack of flavor. Should you want a little bite in between meals, opt for these snacks on our list. (Here are healthy foods that are actually ruining your diet).
1. Graham crackers
- Contain less sugar than the average packaged cookie
- Graham flour, a type of whole-grain wheat flour, has more fiber and vitamins than white flour.
2. Chocolate
- High in magnesium, a mineral that is often depleted as a result of stress
- Dark chocolate, or any chocolate that contains at least 50% cacao has less sugar and fat than most other chocolates
3. Cheese
- Good source of calcium
- Higher dairy consumption can fight heart disease, according to some research
- Grass-fed dairy cheeses are rather high in Vitamin K2, crucial for bone and artery health
4. Ice cream
- Full-fat ice cream is a great source of calcium and protein
- Avoid low-fat versions which contain more sugar and additives to account for less fat
5. Beef jerky
- High-protein won’t spike insulin levels
- Look for all-natural, low-sodium and grass-fed products
6. Popcorn
- High in fiber and low in calories
- Opt for homemade and air-popped varieties which have less salt and oils than movie theatre popcorn
7. Salted Nuts
- One ounce of salted nuts can provide protein, vitamins, fiber, antioxidants, and healthy unsaturated fats.
- Protein helps you feel full longer than sugar, making nuts a great snack between meals.
8. Ketchup
- Good source of vitamins A and C, and the antioxidant lycopene
- Organic ketchup has been shown to contain 60% more lycopene than conventional brands.
9. Bacon
- Contains much less saturated fat than many other cuts of beef
- Great source of monounsaturated fat which helps reduce cholesterol levels
- Contains protein and omega-3 fatty acids
10. Burritos
- Comprised of beans, lettuce, meat, whole wheat tortilla, and salsa can make burritos a well-balanced meal
- Bonus – by splitting this tasty morsel into two meals, you get to enjoy it twice and cut calories
11. Butter
- Butter aids in the absorption of vitamins
- Lower in trans fats than margarine
- Opt for grass-fed which is higher in omega-3 fatty acids
12. Pizza
- Opt for healthy toppings like vegetables which give you more vitamins
- Cheese provides protein and calcium
13. Pork Rinds
- These crispy snacks have no carbohydrates, more protein, and less fat than potato chips
- Contains 43% unsaturated (most is oleic acid, the same fat contained in olive oil
14. Meringue Cookies
- Naturally gluten-free (made from just two ingredients – egg whites and sugar)
- Egg whites provide protein and selenium
15. Angel Food Cake
- Minimal ingredients (whipped egg whites are one)
- Contains no added fat and less calories than other cakes
16. Sweet Potato Fries
- Healthy, nutrient-rich dish, especially when baked (avoid store bought that often contain more preservatives)
- Provide more fiber than traditional fries
- Contain vitamin A and potassium
17. Full-fat yogurt
- Full-fat versions typically contain less sugar and carbohydrates than their low-fat counterparts
- These fats are not harmful to the cardiovascular system the way fats from meat are
18. Sour cream
- Low-sodium condiment with less calories than mayonnaise
19. Crackers
- Can be high in fiber
- Some contain nuts or seeds that can provide protein
- Whole grain options with low sodium and low sugar are the better option
20. Cheez Whiz
- Cheese whiz has conjugated linoleic acids (CLAs) (naturally occurring trans fats with cancer-fighting properties)
- Higher in CLAs than any other cheese
21. Egg yolks
- Rich in protein, carotenoids that promote healthy eyes
- Also abundant in choline, an essential nutrient in neurological and endocrine functioning,
22. Tortilla chips
Chips and salsa.
- Many low-sodium options contain more nutrients than fried potato chips
- They come in many options including bean chips, flax and quinoa chips, and grain-free tortilla chips
23. Peanut Butter
- Although high in fat, 80% is healthy unsaturated fat that helps your body absorb nutrients.
- Packed with nutrients, including magnesium, folic acid, and vitamin E, and is a great source of protein and antioxidants.
- Opt for peanut butter without added fat or sugar.
24. Bananas
- One serving of half a banana is a healthy source of fiber, vitamin A, potassium, and folic acid
- A lower-calorie food naturally low in sodium
- Although they contain sugar, it’s low on the glycemic index, so they don’t cause blood sugar to spike.
25. Beer
- In moderation, meaning one to two beers per day, it can lower the risk of heart disease or stroke
- Also a source of calcium, iron, vitamin B, magnesium, selenium, and potassium