7 Food ‘Villains’ That Are Actually Good

By The Captain April 2, 2019

broccoli and donut

Once something has been negatively branded, it is very difficult to see it in a positive light. Same goes for food. Fortunately, continuous nutrition research has managed to lift the ban on many ‘villain’ foods that have been considered unhealthy or fattening for far too long. In fact, they have been found to pack quite the nutrients and even protect you from chronic diseases. Very much like the ones we are going to talk about in this article.

So, out with the old and in with the new!


bowl of rice

White rice

Many people consider white rice an unhealthy option, especially in comparison to brown rice. This is because it is more processed and stripped of its hull (protection coating) and bran (outer layer).

However, there must be a reason why some of the healthiest countries, such as Japan, consume it regularly. One would be that it is fortified with the nutrients lost when processed. Thus, its nutritional value is increased and even improved.  In addition, it is gluten free, low in fiber and may help with digestive issues.

plate of pasta


If you’ve sworn off white pasta in your attempt to lose weight, then we’ve got the news for you! Pasta made from white durum wheat has a low glycemic index, around 45-50. So, it’s safe to consume it without fear of your blood sugar spiking.

The secret is to stick to the recommended serving size of 1/2 cup of cooked pasta. This should help you feel fuller. You can also increase the nutritional value by adding veggies or lean protein.


frozen vegetables

Frozen vegetables

Freeze!…your veggies. They may not seem like it, but frozen vegetables are actually quite nutritious. This is because they are usually picked and frozen at the peak of their fresh state, keeping most of their nutrients. In addition, they are not packed with sodium or preservatives.

Frozen veggies are especially useful in winter, when you don’t have such an easy access to fresh produce.  Being low in calories and rich in fiber, they can successfully aid in any weight loss program. They are convenient, affordable and include beneficial phytonutrients.

7 Food 'Villains' That Are Actually Good 1


Potatoes have always been on the controversial list. While some see them as a major source of carbs, and consequently pounds, they are actually high in many nutrients and pack quite the vitamins and minerals.

Potatoes are high in fiber and rich in potassium and antioxidants, reducing the risk of chronic diseases. They are also a source of resistant starch, which helps with blood sugar control and absorption of nutrients. Hence, one of the most filling foods out there.

Same with pasta, moderation is key. And also cooking method. Avoid fries and opt for baked potatoes.




Take your Red Riding Hood basket and start picking some mushrooms! You’re gonna be surprised of their numerous benefits and versatility.

For one, they are fat free, low in calories, low in sodium and void of cholesterol. They may not seem as nutritious as some of the more colorful vegetables, such as tomatoes, but are loaded with fiber, vitamins and minerals. They are also rich in antioxidants, especially selenium, which boost the immune system.


cranberry juice

Cranberry juice

It’s true that juices in general include natural or added sugars that don’t exactly go hand in hand with any health or weight loss plan. But if you choose your juice wisely, you can safely enjoy the benefits of numerous vitamins and minerals.

Cranberry juice, for example, is worth being included in your diet. Its most well-known benefit is that due to its antibacterial properties, it can help with urinary tract infection. Moreover, it contains phytonutrients which help reduce inflammation.

peanut butter

Peanut butter

Peanut butter is one of the most popular and searched products in the snacks’ aisle. It is affordable, easy to find and surprisingly versatile.

While many people assume it is a disaster for diets being high in calories, consumed in moderation, it can bring quite the benefits. It includes a balanced mix of fiber and protein, helping with hunger control and satiety. It works great as a mid-day or an after workout snack.

To keep a balanced intake of calories, opt for organic or peanut butter types without any added sugar.

Leave a comment
Wellness Captain