It's easy to believe that being healthy means buying superfoods, all organic produce, expensive supplements and pricey powders. After all, these are all over social media. But that's not true. In fact, you probably have a lot of healthy, nutrient-dense foods sitting in your refrigerator and pantry right now.
As long as you eat a balanced diet filled with a variety of foods like fruits, veggies, grains and proteins, you're probably getting all the vitamins and minerals your body needs. That's why I want to get rid of the idea that "healthy" means you have to buy expensive items. Instead, here are some everyday foods that are healthier than you might think.
12 foods that pack 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 we look at 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 like B1, B3, B5, B6, folate and iron. Oats are also a whole grain and a meta-analysis found that the highest whole-grain intakes were significantly associated with a 21% reduced risk of heart disease compared to those with the lowest intake. Another meta-analysis, including studies that followed people with type 2 diabetes, found that oat intake significantly reduced blood sugar spikes after eating a meal. 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.
Sweet potatoes
This creamy, vibrant orange (although some may vary in color like beige or purple) root vegetable is also versatile -- it can be fried, roasted, boiled, sauteed, mashed, baked or air-fried. Sweet potatoes contain tons of fiber, vitamin C, potassium and beta-carotene (a natural orange pigment found in plants that the body converts into vitamin A). One large sweet potato contains 400% of the daily recommended intake for vitamin A. According to the Mayo Clinic, vitamin A helps you maintain optimal vision and supports a healthy immune system.
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