Healthy eating doesn’t require you to spend extra on expensive foods with buzzwords like organic, all-natural, extra protein and superfood. In fact, you can eat healthy with nutritious foods you likely have sitting in your kitchen right now. It’s all about having a balanced diet featuring a variety of vegetables, fruits, grains and proteins.
In my quest to learn more about the hidden health benefits of common foods, I did the research so you don’t have to. I was surprised to see that several foods I’d been overlooking are healthier than I previously thought.
12 foods that have surprising health benefits
Add these foods to your list the next time you go grocery shopping.
Bread
You probably didn’t expect to see this one on the list. Bread is a staple in most households and can be packed with essential nutrients like folate, iron and fiber. While white bread can spike your blood sugar levels and doesn’t offer much nutritional value aside from carbohydrates (unless it’s enriched white bread, which is fortified with vitamins and minerals like thiamine (B1), riboflavin (B2) and niacin (B3) to replace the nutrients lost during its processing), its whole grain counterpart has additional fiber and nutrients and can help manage blood pressure while lowering your risk of diabetes and heart disease, according to the Mayo Clinic. Consuming whole grains instead of refined grains is also linked to lower cholesterol and insulin levels.
Oats
Oats are one of my favorite foods on this list. They’re versatile, relatively easy to use and inexpensive. When it comes to their nutritional offering, oats pack a punch. According to the US Department of Agriculture, oats are loaded with complex carbohydrates, fiber and essential vitamins and minerals, including B1, B3, B5, B6, folate and iron.
Oats are also a whole grain, and a 2015 meta-analysis found that the highest whole-grain intakes were significantly associated with a 21% reduced risk of heart disease compared with the lowest intakes. Another 2015 meta-analysis, including studies of people with type 2 diabetes, found that oat intake significantly reduced blood sugar spikes after meals.
Go for steel-cut or rolled oats to reap the most benefits, as instant oatmeal is more processed and has a slightly higher glycemic index.
Sweet potatoes
This creamy, vibrant orange (though some may vary in color, like beige or purple) root vegetable is also versatile — it can be fried, roasted, boiled, sauteéd, mashed, baked or air-fried. Sweet potatoes contain tons of fiber, vitamin C, potassium and beta-carotene (a natural orange pigment found in plants that the body converts into vitamin A). One large sweet potato contains 400% of the daily recommended intake for vitamin A. According to the Mayo Clinic, vitamin A helps you maintain optimal vision and supports a healthy immune system.
Pasta
You’re probably excited to see another fan favorite on this list. Pasta is made from wheat, which is a grain — one of the basic food groups in a balanced diet. Some types of pasta are stripped of their nutrients during the refining process. However, most are fortified with folate, iron and vitamin B.
If you’re looking for a refined-free option, try whole-grain pasta — which has been proven to satiate you for longer — or pasta made of vegetables. Chickpea pasta has become popular recently and is rich in fiber and protein, making it an excellent choice for those following a vegan or vegetarian diet.
Eggs
Eggs are a great source of protein, iron, selenium, phosphorus and vitamins B2, B5 and B12. They also keep you full longer, which can help maintain a balanced eating schedule.
Eggs have gained a bad reputation because of their high cholesterol content. A large egg contains about 186mg of cholesterol, which is a little more than half of the recommended daily intake (300mg) if you’re not at risk for heart disease. If you’re at risk for heart disease, one large egg almost hits the limit for recommended daily consumption (200mg). Despite the amount of cholesterol found in eggs, some studies have found that it doesn’t seem to raise your body’s cholesterol levels like trans fats and saturated fats do.
Yogurt
Yogurt is another one of those foods that’s accessible, affordable and convenient. It’s a great source of calcium, protein and probiotics.
Yogurt often starts as milk, which is then pasteurized and fermented with live bacteria. Yogurt can offer various health benefits, such as aiding digestion, managing irritable bowel disease and preventing osteoporosis. When shopping for yogurt, it’s best to choose plain or Greek yogurt with simple ingredients and no added sugars to maximize benefits, according to Harvard Medical School.
Garlic
I’m a big fan of garlic. I add it to most of the savory dishes I make at home. Besides making your food extra tasty, garlic has many health benefits. It has been linked to reduced inflammation and cholesterol levels. As reported by Providence Health and Services, garlic has also been associated with improved heart health by protecting against cell damage and lowering blood pressure.
If you have digestive issues, garlic may also help aid digestion. However, it’s important to listen to your body because eating too much garlic can also cause bloating. Consuming garlic may also help lower blood sugar levels and reduce the risk of catching a cold or the flu.
Green tea
Fan of tea? Great! Because you’re likely getting a good amount of antioxidants from it, which can help protect against free radicals (pesky atoms that can cause cell damage). Green tea is a nutrient-rich beverage low in calories and a rich source of polyphenols, which can protect against oxidative damage and reduce inflammation. Green tea has also been linked to many health benefits, like reducing cholesterol levels and supporting heart health.
Berries
Berries are one of the most nutrient-dense foods to have in your home. They are rich in vitamins C and K, prebiotics, potassium, fiber and antioxidants. Berries also contain disease-fighting nutrients that may help reduce the risk of age-related conditions like type 2 diabetes and heart disease. Consuming berries is also linked to improved heart health, reduced inflammation and boosted immunity.
Bananas
Bananas should be on your radar if you’re looking for a highly nutritious fruit with many health benefits. They are a great source of fiber, vitamins B6 and C and minerals such as magnesium and potassium. Healthline reports that bananas also make a great pre-workout snack because they provide energy and keep you feeling fuller longer.
Nuts
Nuts boast plentiful nutritional benefits. They provide tons of healthy fats, which can help regulate cholesterol levels and reduce inflammation related to heart disease. Nuts also contain essential minerals like magnesium, copper, iron, selenium and zinc, all of which play crucial roles in proper cell growth and development.
Eating a handful of nuts daily can help boost energy and improve digestion. Because nuts are so calorie-dense, a serving size is quite small — only an ounce, or about a handful. Nuts are your best friends if you’re looking for a nutritious snack.
Onions
Onions are not only versatile and delicious, but they also offer many health benefits. They’re packed with vitamins, minerals and antioxidants that help boost your overall health, like improving heart health, boosting immune function, regulating blood sugar levels, reducing inflammation and preventing certain cancers. Onions also have prebiotic fiber, which promotes healthy digestion and can even help you sleep better.
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