There are plenty of foods you think you shouldn’t eat that actually fit perfectly into a healthy, balanced diet.
Popcorn
When it’s air-popped or popped and lightly seasoned, popcorn is a 100% unrefined whole grain that’s bursting with fiber to keep your gut happy and full. It also contains high levels of polyphenols, which are disease-fighting antioxidants found in berries and green tea.
Dark chocolate
Good-quality dark chocolate (look for 70% cocoa or higher) is full of iron, magnesium and copper. It even has more antioxidants than most fruits. Eating it regularly in small quantities promotes heart health and blood flow to the brain.
Pork rinds
Even though they sound like the ultimate grease-laden gas station snack, chicharrones are surprisingly low carb and high in protein. Being made completely of fried pig skin, they contain no carbs and provide a hefty dose of collagen protein, which is great for joint and skin health.
Peanut butter
It’s easy to write peanut butter off as too high in calories and fat, but pure peanut butter is loaded with heart-healthy monounsaturated fats, plant-based protein, and important vitamins and minerals like vitamin E, magnesium, and niacin. Just make sure there are no added sugars or hydrogenated oils.
Potato chips cooked in healthy oils
Believe it or not, potatoes are pretty nutritious. They’re high in potassium, vitamin C, and fiber. Ditch the flavored chips full of seed oils and eat ones cooked in healthy fats. When thinly sliced and cooked in stable, nutritious fats like avocado oil or olive oil instead of inflammatory seed oils, potato chips can be a good source of minerals.
Cheese puffs made with real dairy
While you definitely don’t want to eat neon-orange dusty snacks, cheese puffs made from whole grains (corn, sorghum, quinoa) and real cheese can be a good source of calcium and protein. Plus, they scratch that crunchy itch with way less saturated fat than regular deep-fried chips.
Frozen yogurt
Regular frozen yogurt (not the kind made with heavy cream) is packed with active probiotic cultures that promote healthy digestion and gut bacteria. It also provides a good amount of bone-building calcium and protein and far less saturated fat than ice cream.
Beef jerky
If you can limit your sodium intake and avoid sweet versions that are loaded with added sugar, beef jerky is a good low-fat snack option. It gives you a concentrated boost of complete protein, zinc, and highly absorbable iron.
Soft pretzels
Yes, even though soft pretzels are often considered empty carb bombs, when made with enriched flour, traditional soft pretzels contain important B vitamins, iron, and complex carbohydrates. And when topped with mustard instead of cheese dip, they’re low-fat and will digest quickly to give you an energy boost.
Salsa
Canned or jarred fresh salsa is basically a giant serving of veggies in their raw state. Tomatoes, onions, jalapeños, cilantro and lime juice are all naturally very low in calories and high in heart-healthy antioxidant lycopene and vitamin C. Avoid overly salty ones that are full of preservatives and oil.
Pickles
Pickles are almost free of calories. They’re made up of water, fiber and the vitamins that come from cucumbers. If they’re naturally fermented, you’ll also get gut-friendly probiotics. And don’t forget about that leftover pickle juice; it’s filled with electrolytes that can ward off post-workout cramping.
Tortilla chips
Made from ground whole grain corn, plain tortilla chips are lower in fat than regular potato chips and have a good amount of fiber and magnesium. They’re your ticket to healthy fat and plant nutrients when topped with fresh guacamole or salsa. If you can get baked ones instead of fried, even better.
Canned baked beans
Although they’re often lumped in with other heavy barbecue staples, navy beans in baked beans are actually a great way to get your fill of plant-based protein, soluble fiber and iron. Look for reduced-sugar varieties to enjoy their cholesterol-balancing, gut-loving benefits.
Graham crackers
Most cookies are made with refined white flour and plenty of butter, but Graham crackers are made with whole-wheat graham flour. They are lower in fat and sugar than your typical baked indulgence and offer a small serving of complex carbs and dietary fiber.
Hot cocoa
Made with dark cocoa powder, a splash of milk and a little bit of sweetener, hot chocolate can be a healthy indulgence. Pure cocoa is rich in flavonoids that help reduce blood pressure, improve blood flow, and increase levels of mood-boosting serotonin.
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