I Was Wrong About These 12 Foods. Their Secret Health Benefits Surprised Me

Healthy eating doesn’t require you to spend more on expensive foods with buzzwords like organic, all-natural, extra protein and superfood. In fact, you can eat healthy with the nutritious foods you probably have in your kitchen right now. It is 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’ve done the research so you don’t have to. I was surprised to find that several foods I had neglected are healthier than I previously thought.

12 foods with 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 food in most households and can contain essential nutrients like folate, iron and fiber. Although white bread can raise your blood sugar levels and doesn’t offer much nutritional value aside from carbohydrates (unless it’s fortified white bread, enriched with vitamins and minerals like thiamine (B1), riboflavin (B2), and niacin (B3) to replace nutrients lost during its processing), its whole-grain counterpart contains additional fiber and nutrients and may help manage blood pressure while reducing your risk of diabetes and of heart disease, according to the Mayo Clinic. Eating whole grains rather than refined grains is also linked to lower cholesterol and insulin levels.

Oats

Oats are one of my favorite foods on this list. They are versatile, relatively easy to use and inexpensive. When it comes to their nutritional offering, oats pack a punch. According to the United States Department of Agriculture, oats are rich in complex carbohydratesfiber 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 intakes of whole grains were significantly associated with a 21% reduction in the risk of heart disease compared to the lowest intakes. Another 2015 meta-analysis, including studies of people with type 2 diabetes, found that oat consumption significantly reduced blood sugar spikes after meals.

Opt for oatmeal or oatmeal to get the most out of it, as instant oatmeal is more processed and has a slightly higher glycemic index.

Sweet potatoes

This creamy, bright orange root vegetable (although some may vary in color, such as beige or purple) is also versatile: it can be fried, roasted, boiled, stir-fried, 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 to vitamin A). One large sweet potato contains 400% of the recommended daily intake of vitamin A. According to the Mayo Clinic, vitamin A helps you maintain optimal vision and promotes optimal vision. healthy immune system.

Pasta

You’re probably excited to see another fan favorite on this list. Pasta is made from wheat, a grain, one of the basic food groups of a balanced diet. Some types of pasta are stripped of their nutrients during the refining process. However, most are enriched with folate, iron and vitamin B.

If you’re looking for a no-frills option, try whole-grain pasta – which has been proven to keep you full longer – or vegetable pasta. Chickpea pasta has become popular recently and is high in fiber and protein, making it a great choice for those following a vegan or vegetarian diet.

Eggs

Eggs are an excellent 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 due to their high cholesterol content. One large egg contains about 186 mg of cholesterol, which is a little more than half the recommended daily intake (300 mg) if you are at no risk of heart disease. If you’re at risk for heart disease, one large egg almost meets the recommended daily intake limit (200 mg). Despite the amount of cholesterol found in eggs, some studies have shown that they don’t seem to raise your body’s cholesterol levels the way trans fats and saturated fats do.

Yogurt

Yogurt is another one of those accessible, affordable and convenient foods. It is an excellent source of calcium, protein and probiotics.

Yogurt often starts as milk, which is then pasteurized and fermented with live bacteria. Yogurt may provide 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 the benefits, according to Harvard Medical School.

Garlic

I’m a big fan of garlic. I add it to most savory dishes I make at home. Besides making your food even tastier, garlic has many health benefits. It has been linked to reduced inflammation and cholesterol levels. As Providence Health and Services reports, garlic has also been linked to better heart health by protecting against cellular damage and lowering blood pressure.

If you have digestive issues, garlic can also aid digestion. However, it is important to listen to your body because eating too much garlic can also cause bloating. Consuming garlic can also help lower blood sugar levels and reduce the risk of catching a cold or the flu.

Green tea

Tea fan? Great! Because you’re probably getting a good amount of antioxidants from it, which can help protect you against free radicals (pesky atoms that can damage cells). Green tea is a nutrient-dense, low-calorie beverage and a rich source of polyphenols, which may protect against oxidative damage and reduce inflammation. Green tea has also been linked to many health benefits, such as lowering cholesterol levels and supporting heart health.

Berries

Berries are one of the most nutrient-dense foods in the 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 diseases like type 2 diabetes and heart disease. Eating berries is also linked to better heart health, reduced inflammation, and boosted immunity.

Bananas

Bananas should be on your radar if you’re looking for a highly nutritious fruit with numerous health benefits. They are an excellent source of fiber, vitamins B6 and C, and minerals like magnesium and potassium. Healthline reports that bananas also make a great pre-workout snack because they provide energy and keep you feeling full longer.

Nut

Nuts have many nutritional benefits. They provide tons of healthy fats, which can help regulate cholesterol levels and reduce inflammation linked to heart disease. Walnuts also contain essential minerals like magnesium, copper, iron, selenium and zinc, all of which play a crucial role in cell growth and development.

Eating a handful of nuts daily can help increase energy and improve digestion. Because nuts are very high in calories, a serving is quite small – just an ounce, or about a handful. Nuts are your best friend if you’re looking for a nutritious snack.

Onions

Not only are onions versatile and delicious, they also offer many health benefits. They’re packed with vitamins, minerals, and antioxidants that help improve your overall health, such as improving heart health, boosting immune function, regulating blood sugar, reducing inflammation, and preventing certain cancers. Onions also contain prebiotic fiber, which promotes healthy digestion and may even help you. sleep better.