We're often advised to avoid foods like white bread, salty snacks and chocolate. But, while eating too many of these foods has been linked with heart disease and obesity, when consumed in moderation they can form part of a balanced diet. In fact, some of these supposedly ‘bad’ foods sometimes have surprising health benefits.

Click or scroll through our gallery as we reveal the 23 nutritionist-approved ‘unhealthy’ foods that might actually do you good, counting down to the most surprising of all.

We’ve based our ranking on how surprisingly healthy each item is, with guidance from a registered dietitian and official sources.

Homemade oven chips made using just potatoes and oil are no more ‘processed’ than roast or mashed potatoes prepared from scratch “They provide fibre, potassium and vitamin C, especially when baked with olive oil, which adds heart-healthy fats, and herbs for added antioxidants,” says registered nutritionist Jen Walpole. “Sweet potatoes are an even better alternative due to their high beta-carotene content and lower glycaemic index, offering slower-releasing energy and more vitamins.” 

Yes, you read that right – some cake can actually be pretty good for you. There are enough currants and sultanas in a classic homemade fruit cake, for example, for a slice to count as one of your five-a-day. And the fruits in that same slice also provide around 10% of your recommended daily intake of fatigue-fighting iron, too. Obviously, the less sugar in the cake, the better it is for you.

https://www.healthyfood.com/healthy-shopping/which-is-healthier-carrot-cake-or-fruit-cake/

https://assets.publishing.service.gov.uk/media/5a749fece5274a44083b82d8/government_dietary_recommendations.pdf

https://www.mirror.co.uk/news/health/five-day-15-surprising-ways-824470

While they can be higher in calories than poached, “fried eggs are a nutritious option, providing a rich source of vitamin A for eye health and choline, which supports brain function,” says Jen. “Organic or omega-3-enriched eggs can also boost your intake of healthy omega-3 fats, benefiting heart health.” Just be sure to choose a fat that has a higher smoke point to cook these in, such as butter, coconut or avocado oil.  

If you trim off all visible fat, unprocessed red meats like beef and lamb can be a healthy choice. “Red meat is an excellent source of heme iron, which is highly absorbable and vital for preventing anaemia, along with providing protein, zinc and B vitamins,” says Jen. To keep your red meat consumption healthy, she recommends limiting your intake to no more than two portions per week, as well as choosing leaner cuts, and considering options like venison, which is more nutrient dense and lower in fat.  

Cheese is fattening, right? In theory, yes. But in practice, cheese is actually a brilliant source of both protein and calcium, with some varieties contain beneficial live cultures helping to support gut health, according to Jen. “Lower-fat options like cottage cheese are gaining popularity gain for being high in protein, low in fat and versatile in both meals and snacks,” she confirms. “Added to eggs, it can help you hit over 30g of protein at breakfast.”  

As well as containing polyphenols linked with improved gut health, a 6fl oz (175ml) glass of antioxidant-rich red wine – approximately two alcohol units – provides 1.6mg iron, which is just over 10% of the daily recommended intake of this anaemia-protective nutrient. Research has also found that red wine may help to lower the risk of heart disease and strokes by increasing good cholesterol levels and lowering bad ones.

Due to their high glycaemic index or GI – the measure of how quickly a carbohydrate releases sugar into the bloodstream – this trust root vegetable has often been labelled as unhealthy. But it’s far from the truth. Alongside a great source of carbohydrates, “potatoes are a great source of vitamins like vitamin C and B6, along with potassium and fibre, making them a nutritious choice,” says Jen. “When cooked and cooled, they become rich in resistant starch, with supports a healthy guy microbiome by feeding beneficial bacteria.” Potato salad, anyone?  

The handy salad dressing can not only enhance the flavour of your leafy greens, but making one from scratch allows you to lock in extra nutrients, too. Jen recommends using extra virgin olive oil, which provides heart-healthy fats and antioxidants, as the base. “Adding lemon juice boosts vitamin C, support immune function, while ingredients like tahini or miso contribute beneficial minerals, healthy fats and even gut-friendly probiotics,” she explains. “These dressings not only elevate taste but also improve the bioavailability of fat-soluble vitamins like A, B, E and K from your vegetables.” 

There’s no need to feel guilty about having baked beans on toast for dinner when you lack the time or inclination to cook – in fact, half a tin of Heinz Beanz counts as one of your five-a-day. “Baked beans are a healthy choice due to their high fibre and protein content, supporting digestion and muscle health,” says Jen. “To keep them healthier, opt for versions without added sugar or make your own at home, adding flavourful spices like smoked paprika and cumin for an extra nutrient boost.”  

Ham may be a processed meat, but it’s a lean source of protein, with less than 5% fat. Look for a nitrite-free versions, which don’t contain the chemicals linked with colon cancer. It’s worth noting that ‘no added nitrite’ does not always mean nitrite-free, as celery extracts with naturally high levels of nitrite are often added instead.

https://www.theguardian.com/food/2023/sep/18/the-truth-about-nitro-meats-my-seven-year-search-for-better-bacon

While they can be higher in fat than other sandwich spreads, there are a whole lot of health benefits, too. "Nut butters are nutrient-dense, providing healthy fats, protein, fibre and essential vitamins like vitamin E and magnesium,” says Jen. “Almond butter offers more vitamin E and calcium compared to peanut butter, while peanut butter is higher in protein, so incorporating a variety of nut butters can give you a broader range of health benefits.” For added reassurance, seek out natural nut butters with an ingredients list that’s free from additives, preservatives, added sugar and sweeteners. 

Your morning brew could be better than you realise. “Coffee is rich in polyphenols and antioxidants, which can protect cells from damage and support overall health,” says Jen. “It also benefits the gut microbiome by promoting the growth of beneficial bacteria.” In addition, research shows that coffee can decrease the risk of developing both endometrial and liver cancers, as well as type 2 diabetes. While it can also boost energy levels, consuming too much can make you feel jittery and even cause heart palpitations, and women who are pregnant or breastfeeding should limit their caffeine intake according to guidelines.  

https://pmc.ncbi.nlm.nih.gov/articles/PMC2773380/#:~:text=There%20are%20several%20biological%20mechanisms,against%20type%202%20diabetes%202.

https://www.aicr.org/resources/blog/another-study-linking-coffee-to-possible-heath-benefits/

Looking for a satisfying snack to graze on? This crunchy cinema favourite could be the one for you. “Popcorn is a healthier snack option because it’s a whole grain that is high in fibre, which can promote digestion and help you keep full,” says Jen. “It’s naturally vegan and gluten-free, making it a suitable choice for those with dietary restrictions or preferences, too.” Opt for individually sized bags to make portion control easier – or make your own, allowing you to dictate the ingredients list entirely.  

Rich in essential minerals like iron, magnesium and zinc, all of which support multiple bodily functions, dark chocolate is not only delicious, but it has many health benefits. “The darker the chocolate, the better it is for your health,” Jen explains. “Chocolate with 80% cacao or higher not only provides nutrients, but also boasts a higher concentration of polyphenols, which are powerful antioxidants. Despite its fat content, the health benefits of dark chocolate far outweigh potential drawbacks, making it a good choice when enjoyed in moderation.”  

Perhaps most surprising of all, a 0.9oz (25g) bag of crisps almost as much potassium as an average banana – and 40% more vitamin C than a small bunch of red grapes. These days, most crisps are also fried in sunflower or rapeseed oil, which is high in unsaturated fat and won't raise your blood cholesterol. Do keep salt content and portion sizes in mind, though.

There’s no denying that Marmite does have a relatively high salt content, but it’s also a powerhouse of B vitamins, which aid the nervous system and help release energy from food. For the ultimate quick meal that’s also comforting and healthy, dip wholegrain toast soldiers lightly spread with Marmite into a runny boiled egg.

Don’t fancy forgoing your midweek pesto pasta? Thankfully, you don’t have to. While it’s known for having a higher fat content than a tomato-based sauce, “pesto can be a nutritious addition to your meal, particularly when it’s made with extra virgin olive oil, which is rich in heart-healthy monounsaturated fats and antioxidants,” says Jen. “The fresh herbs, such as basil, offer anti-inflammatory and antibacterial properties, while pine nuts contribute healthy fats, protein and minerals like magnesium and zinc.”  

Whether you’re slathering it over a currywurst, homemade chips or breaded katsu-style chicken, curry sauce can be a delicious – and healthy – addition to your meal. “It can be beneficial due to its rich blend of spices like turmeric, ginger and garlic, which offer anti-inflammatory and antioxidant properties that support overall healthy and the gut microbiome,” explains Jen. Many store-bought options contain vegetable oils, so Jen recommends making your own at home for better ingredient control. Plus, prepared in bulk, it can be stored easily in silicone ice cube trays for convenient later use.  

Forget what you think you know about butter, as it’s actually not as bad for you as diet culture has led you to believe. “It contains essential amino acids and beneficial fats, including butyrate, which supports gut health and has anti-inflammatory properties,” explains Jen. She recommends opting for grass-fed butter as it has a higher concentration of omega-3 fatty acids and vital vitamins like vitamin K2, both of which are linked to heart and bone health.  

This green fruit, best enjoyed smashed on toast and topped with a poached egg or mashed into a guac with tortilla chips, is a rather controversial food, but its health benefits are undeniable. While its high fat content puts some off, it needn’t as avocados are filled with healthy, monounsaturated fats – a type that helps to reduce bad cholesterol in your body. The pear-shaped fruit is also packed with vital nutrients, including vitamins C, E and K, fibre, magnesium and potassium.  

Despite its high calcium content and multiple nutritional benefits, full-fat yogurt is another food that’s been branded as ‘unhealthy’ by diet culture. While it does contain mostly saturate fat, studies have shown that consuming these fats from whole milk products promotes HDL (the good cholesterol), reducing the risk of heart disease. Full-fat yogurt, especially Greek styles, is also high in protein, plus it’s packed with probiotics, known to help digestive health. Some even prefer its richer, creamier texture over lower fat options.  

https://www.healthline.com/nutrition/benefits-of-yogurt#digestive-health 

While you might think fresh fruits and vegetables are healthier, research has shown that pre-packaged, frozen varieties are actually more nutritious. This is because the frosted fruits and veggies are flash-frozen soon after being picked, allowing them to maintain their nutritional value. It's worth having your freezer stashed with nutrient-dense vegetables like peas, sweetcorn, spinach and broccoli to add into dinners, as well as a few frozen berries for smoothies and healthy desserts. 

https://www.lovefood.com/gallerylist/72184/foods-you-should-always-have-in-your-freezer

Similar to frozen varieties, tinned fruits and vegetables are great to have on hand, as they require little time and effort – and are nutritious. In fact, canned fruits and veggies are picked at their ripest and processed quickly to ensure they stay as fresh and nutrient dense as possible. For healthier options, avoid tins that loaded with extra salts and sugars.  

https://www.realsimple.com/food-recipes/recipe-collections-favorites/healthy-meals/healthy-foods