St. Mark's Hospital - September 06, 2019
by H2u magazine

Some foods get an undeserved bad rap. In fact, food that's been demonized for being low in nutrients or high in fat may be healthier than you think. Here are a few surprising examples.

Iceberg lettuce

While dark, leafy greens contain more nutrient-packed chlorophyll than light-colored greens, that doesn’t mean you have to give up iceberg lettuce. In fact, a cup of crunchy iceberg lettuce provides 20% of your daily need for vitamin K and 15% for vitamin A. Just avoid drenching it in a high-fat dressing.

White potatoes

This humble starch is routinely deep fried or loaded with butter and cheese. But, when you ditch the fatty preparation, you’re left with a filling, low-calorie food that’s rich in potassium and fiber. Be sure to keep the skin on to enjoy all of its nutrients.

Popcorn

If you cut back on the oil, salt and butter, popcorn becomes an incredibly healthy snack that’s low in fat and high in fiber and antioxidants. To make your own bowl of yum, skip pre-made microwavable bags and pop your own in a micro­wave-safe bowl. Add a little oil and then experiment with season­ings like nutritional yeast, Italian herbs, Parmesan cheese or cinnamon sugar.

Peanut butter

This delicious source of protein may be high in fat, but it’s heart-healthy monounsaturated fat. Peanut butter also contains about 2 grams of fiber per serving and 14% of your daily magnesium requirement. To get the healthiest variety, look for brands that contain only peanuts and maybe a bit of salt. Added sugars, hydrogenated oils and other extras cancel out some of peanut butter’s nutritional benefits.

Celery

Though often used to scarf up fat-laden dips, a naked stalk of celery packs a lot of nutrients for just three calories. Aside from vitamin C, vitamin K and antioxidants, celery also delivers anti-inflammatory compounds that can soothe the digestive tract. Who knew?