7 Foods That Get a Bad Rap But are Surprisingly Healthy for Your Body

We all know that there are certain foods that are considered “superfoods” and should be included in our diets for optimal health. But did you know some of the most beloved foods can actually damage your body if not eaten correctly?

Here are seven of the most surprising offenders, as well as how to incorporate them into your diet so they can do some good rather than harm.

1. Avocados

Somewhere along the line, avocados got a bad rap for being high in fat and fattening. But these creamy wonders are actually rich in monounsaturated fat, which is heart-healthy where saturated fats are not. Although it’s important to remember that all fats are high in calories, avocados have a lot of nutrients and fiber—5 grams per avocado! That makes it more nutrient-dense than most fruits.

Throw some creamy slices on a sandwich instead of mayo, whip up a quick guacamole or mash it onto whole-wheat toast for an easy breakfast.

2. Granola

When eaten with milk or yogurt, granola may seem like a healthy breakfast choice because of its good-for-you oats and dried fruit. But many commercial granolas are packed with sugar, which is often high-fructose corn syrup, the worst type of sweetener for your body. If you want to avoid the sugar, make your own granola and choose honey as a sweetener instead.

Many mass-produced granolas also contain refined wheat flour and other processed grains, which means they’re not as good for you as the original grain (the whole grain). Eating too many refined grains has been linked to weight gain and cardiovascular disease.

3. Coffee

It’s true that coffee does have health benefits—it can double as an antioxidant-filled energy booster. But these antioxidants are nothing if you’re having more than four cups of coffee a day. The downside of consuming too much caffeine is that it can cause insomnia, anxiety and raise blood pressure levels. If you feel like your body is dependent on your morning cup of joe, consider cutting back or quitting altogether.

Don’t worry—we’re not telling you to quit! But the caffeine in coffee is a diuretic, which can dehydrate you and make you feel sluggish. So drink lots of water too!

4. Processed Meats

You’ve probably been told that processed meats like bacon, salami and hot dogs are bad for you. They’re often high in sodium or nitrates (or both), which means they’re not the healthiest option at the deli counter.

But there’s one sodium alternative that is better than regular old table salt: sea salt! It contains many more minerals than regular salt, and those minerals can help regulate your body’s fluid levels. Sea salt is typically free of additives as well, so you’re not getting sneaky doses of nitrates and other preservatives.

5. White Bread

Although it seems like a simple swap to make, switching from white bread to whole-wheat bread isn’t always easy. Many people think that whole-wheat bread is dry and bitter—two adjectives no one wants to associate with bread!

But wholegrain breads are actually more nutritious than their plain white counterparts. The nutrients in the wheat germ (the layer between the bran and the endosperm) are concentrated during milling, which means there are higher concentrations of nutrients like the fiber, B vitamins, vitamin E and essential fatty acids.

6. Popcorn

It’s a great movie-watching food—but it’s also one of your healthiest options too! Forget unhealthy buttery toppings (they’re high in fat plus weird ingredients) and opt for air-popped or popcorn made in a microwave. It’s a whole grain, so it’s filling and full of fiber. Plus, microwaving your own popcorn is a great way to avoid the chemical-laced butter flavoring that comes with those pre-packaged bags.

7. Salad Dressing

Bursting with flavor and rich in satisfying fats (hello, avocados!), salad dressings are often seen as a healthy choice. Although the oil in them makes it seem like they’re good for you, many of the bottled varieties are also full of refined sugars or corn syrup—two ingredients that can contribute to weight gain.

If you have one with dinner, choose vinaigrette over creamy dressings. Or simply make your own vinaigrette in a mason jar and shake before pouring it on your greens.