10 Foods That Are Healthier Than You Think

We’ve all seen those “bad food” lists online. Canned foods? Off limits. Chocolate? Only on cheat days. Red meat? Forget about it. But nutrition isn’t black and white, and a lot of the foods diet culture demonizes are actually nutrient-dense foods that are healthier than you think.

When you look at the research instead of the hype, these 10 foods can absolutely fit into a healthy, sustainable eating plan when properly prepared and eaten in moderation.

1. Beans (Lentils, Chickpeas, Black Beans…)

Beans are the original budget superfood. They’re packed with fiber, plant protein, iron, magnesium, potassium, and folate. Research shows regular bean eaters have lower LDL (“bad”) cholesterol and better blood sugar control than non-bean eaters.

How to use them: Toss canned beans into salads, soups, tacos, or make a quick bean mash. Choose low-sodium options when opting for canned, and rinse canned beans to lower sodium.

Watch out for: Raw beans need thorough cooking to deactivate natural lectins. Start slow if your gut isn’t used to high fiber.

2. Canned Veggies

Most people are aware of the benefits of frozen, but they still shy away from canned. Frozen broccoli is just as healthy (sometimes healthier) than “fresh” broccoli that’s been sitting in transport for days. Flash-freezing locks in nutrients like vitamin C. But what about canned?

According to data from the USDA's Fruit and Vegetable prices (last updated: 1/8/2025), canned veggies are often cheaper and sometimes have a better yield. For those who are trying to increase their veggie intake but can't afford frozen or fresh, canned is better than nothing. Canned is also better than choosing a more processed food or junk food, as canned veggies do retain much of their vitamins and minerals (although some are lost during the canning and storage process).

How to use them: Keep a stash of no-salt-added canned vegetables for quick sides and stir-fries.

Watch out for: Added sauces, salt, or sugar in some canned veggies.

3. Honey

Real honey (not “honey-flavored syrup”) offers antioxidants and prebiotics and has a slightly lower glycemic impact than refined sugar.

How to use it: A teaspoon in tea, yogurt, or used as a sweetener in baked goods.

Watch out for: It’s still sugar. Moderation matters, and no honey for babies under the age of one (it may contain a bacteria called Clostridium that can be harmful to babies under one).

4. Popcorn (Air-Popped)

Popcorn is a whole grain, high in fiber, and surprisingly filling for so few calories. It's also one of the most affordable whole grains you can buy, and you can flavor popcorn in so many fun and unique ways with various seasonings and still have it be healthy.

How to use it: Air-pop or do a light stovetop pop with a splash of avocado oil. Season with herbs, smoked paprika, or nutritional yeast instead of butter bombs.

Watch out for: Prepackaged microwave bags loaded with processed ingredients and artificial flavorings.

5. Dark Chocolate (70%+ Cocoa)

Dark chocolate is loaded with flavanols — plant compounds linked to better vascular health. Studies even suggest it may help with blood pressure when consumed moderately.

How to use it: A small square (about 1 oz or less) as a satisfying treat, ideally paired with fruit or nuts.

Watch out for: Milk chocolate or bars under 70% cocoa often contain more sugar than chocolate.

6. Eggs

Eggs are a nutritional bargain. They are high-quality protein plus B12, choline (brain health), lutein and zeaxanthin (eye health), and vitamin D. The cholesterol scare around eggs is largely outdated.

How to use them: Hard-boiled for snacks, scrambled with veggies, or baked into a frittata.

Watch out for: Pairing eggs with highly processed meats daily (like bacon) is where risk spikes.

7. Lean Pork

Pork often gets a bad rep, but trimmed pork tenderloin or loin has a nutrient profile close to chicken breast. It’s rich in B vitamins and zinc and of course, high in protein.

How to use it: Roast or grill tenderloin and slice thin for meal prep.

Watch out for: Highly processed meat products like bacon, ham, and sausage.

8. Sweet Potatoes

Sweet potatoes bring slow-burning carbs, beta carotene, potassium, and fiber, helping to improve everything from digestion to eyes to brain health. Sweet potatoes are even beneficial for skincare, as they are antioxidant-rich and promote collagen production.

How to use them: Roast wedges, bake whole and top with Greek yogurt, or mash with olive oil. Eat the skin for extra fiber.

Watch out for: Loading them with sugar, marshmallows, and butter.

9. Lean Red Meat

Lean cuts like sirloin or top round provide iron, zinc, B12, and complete protein. When you keep portions moderate and balance your plate with veggies and fiber, lean red meat can fit a heart-healthy diet.  Newer research even shows lean red meat in a plant-forward diet can improve gut and heart health.

How to use it: Three-to-four-ounce portions, grilled or roasted, served with a heap of vegetables.

Watch out for: Processed red meat and oversized portions — that’s where health risks climb.

10. Nuts (Almonds, Walnuts, Pistachios…)

Nuts deliver healthy fats, plant protein, fiber, magnesium, and antioxidants. Regular nut eaters have lower rates of heart disease and live longer in large population studies.

How to use them: A small handful (about one ounce) as a snack, or sprinkle over oatmeal, salads, or yogurt.

Watch out for: Candy-coated nuts or giant handfuls that drive up calories fast.

The Bottom Line: Why are these foods Healthier than You Think?

These foods are sometimes placed on "bad foods" lists because they aren't perfect foods, and there's something about them that isn't perfectly healthy. For instance, canned foods can be high in sodium, chocolate can contain a lot of sugar or fat, and eggs were touted as high in cholesterol.

Healthy eating isn’t about perfect food lists — it’s about patterns. These 10 foods aren’t “cheats” or “guilty pleasures.” They’re nutrient-dense staples you can enjoy as part of a balanced diet. Choose whole versions, watch portions, and pair them with plenty of plants. You don't have to eat perfectly to be healthy, you simply have to get the proper macro and micronutrients without eating too much of the bad stuff your body doesn't want--and these foods can help you achieve that.