7 “Unhealthy” Foods That Are Actually Good for You

Some foods get a bad reputation for being processed, starchy, or high in fat—but in reality, many of these are packed with nutrients and offer real health benefits. When eaten in the right way and portion, these seven foods can be just as healthy as the more celebrated superfoods.

Here’s a closer look at what makes these “unhealthy” foods surprisingly nutritious.

1. Frozen Vegetables

Frozen veggies are often seen as less healthy than fresh ones, but studies show they’re just as nutritious and sometimes even more so.1 That’s because they’re picked at peak ripeness and flash-frozen, which locks in vitamins, minerals, and antioxidants.

Why they're healthy:

• Just as nutritious as fresh

• More affordable and longer-lasting

• Available year-round

Pro tip: Steam instead of boiling to preserve nutrients and texture.

2. Canned Fish

Canned fish like salmon, sardines, and mackerel are rich in protein, omega-3 fatty acids, and essential nutrients like vitamin D and B12.3,4 They're also linked to a lower risk of heart disease and stroke.

Why they're healthy:

• High in heart-healthy fats

• Packed with protein and minerals

• Shelf-stable and convenient

Pro tip: Choose canned fish in water or olive oil, and avoid those with added sodium or sugar.

3. Coffee

Often blamed for anxiety or sleep issues, coffee (when consumed in moderation) is loaded with antioxidants and has been linked to a lower risk of chronic diseases like type 2 diabetes, certain cancers, and even Alzheimer’s.5

Why it's healthy:

• Rich in polyphenols and antioxidants

• Supports liver and brain health

• Linked to lower disease risk

Pro tip: Skip the sugary add-ins go for black or with a splash of plant-based milk.

4. Potatoes

Yes, potatoes are high in carbs but they're also packed with vitamin C, potassium, fiber, and antioxidants that support heart health and immune function.6,7 When not deep-fried or smothered in butter, they’re incredibly nourishing.

Why they're healthy:

• High in potassium (more than bananas!)

• Great source of fiber and B vitamins

• Filling and nutrient-dense

Pro tip: Try roasting or boiling and pair with healthy fats like olive oil for better nutrient absorption.

5. Soy Products

Tofu, edamame, and soy milk offer complete plant-based protein, healthy fats, and isoflavones natural compounds linked to better heart, bone, and hormonal health.8,9

Why they're healthy:

• May lower risk of heart disease, stroke, and some cancers

• Support bone density and cholesterol levels

• Safe and beneficial, despite outdated myths

Pro tip: Choose minimally processed soy like tofu or tempeh over soy-based snack foods.

6. Eggs

Once vilified for their cholesterol, eggs are now recognized as a nutrient powerhouse. They’re rich in high-quality protein, vitamin B12, choline, and eye-protecting antioxidants like lutein.10,11

Why they're healthy:

• May support muscle, eye, and brain health

• Filling and weight-management-friendly

• Not linked to heart disease for most people

Pro tip: Hard-boil for an easy grab-and-go snack, or pair with veggies for a balanced breakfast.

7. Popcorn

Forget the movie theater version drenched in butter air-popped popcorn is a high-fiber, whole-grain snack with antioxidants and important minerals like magnesium and phosphorus.12,13

Why it’s healthy:

• Supports digestive and heart health

• Low in calories when prepared simply

• Naturally gluten-free

Pro tip: Add a sprinkle of sea salt or nutritional yeast for flavor without the junk.

The Bottom Line

Don’t be too quick to judge a food based on its reputation. When prepared mindfully, these misunderstood staples can be a valuable part of a balanced, nutrient-rich diet. It’s not just what you eat it’s how you prepare and enjoy it that counts.

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