Healthy eating doesn't require you to spend extra on expensive foods with buzzwords like organic, all-natural, extra protein and superfood. In fact, you can eat healthy with nutritious foods you likely have sitting in your kitchen right now. It's all 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 did the research so you don't have to. I was surprised to see that several foods I'd been overlooking are healthier than I previously thought.
12 foods that have 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 in most households and can be packed with essential nutrients like folate, iron and fiber. While white bread can spike your blood sugar levels and doesn't offer much nutritional value aside from carbohydrates (unless it's enriched white bread, which is fortified with vitamins and minerals like thiamine (B1), riboflavin (B2) and niacin (B3) to replace the nutrients lost during its processing), its whole grain counterpart has additional fiber and nutrients and can help manage blood pressure while lowering your risk of diabetes and heart disease, according to the Mayo Clinic. Consuming whole grains instead of refined grains is also linked to lower cholesterol and insulin levels.
Oats
Oats are one of my favorite foods on this list. They're versatile, relatively easy to use and inexpensive. When it comes to their nutritional offering, oats pack a punch. According to the US Department of Agriculture, oats are loaded with complex carbohydrates, fiber 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 whole-grain intakes were significantly associated with a 21% reduced risk of heart disease compared with the lowest intakes. Another 2015 meta-analysis, including studies of people with type 2 diabetes, found that oat intake significantly reduced blood sugar spikes after meals.
Go for steel-cut or rolled oats to reap the most benefits, as instant oatmeal is more processed and has a slightly higher glycemic index.
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