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Accessibility statementSkip to main content Democracy Dies in Darkness SubscribeSign in Democracy Dies in Darkness Well+BeingFood Fitness Mind Body Life Well+BeingFood Fitness Mind Body Life Consumer Reports SEVEN FOODS WITH SURPRISING HEALTH BENEFITS These unheralded items pack plenty of nutrition. Leftover pasta is just one of them. 218 Sorry, a summary is not available for this article at this time. Please try again later. Grapes are among the healthy foods you should add to your snacking rotation. (iStock) By Sharon Liao August 5, 2024 at 2:00 p.m. EDT Consumer Reports has no financial relationship with any advertisers on this site. When it comes to healthy eating, you have the basics down. You fill your grocery cart with whole-wheat bread, chicken breasts, fresh veggies and berries. While these are all nutritious staples, you may be missing out on other good-for-you foods. Why? Even savvy consumers can hold on to outdated diet ideas, says Natalie B. Allen, a registered dietitian and clinical associate professor at Missouri State University in Springfield. Or you may not be familiar with certain foods, such as kimchi or sourdough bread. Subscribe for unlimited access to The Post You can cancel anytime. Subscribe Want to shake up your usual rotation? Experts say consider adding the following foods to your meals and snacks. Story continues below advertisement Grapes: Some people think of grapes as little globes of sugar. It’s true they’re one of the sweetest fruits, with 12 grams of sugar per half-cup. But the sugar in fruit is absorbed more slowly and doesn’t cause the same blood sugar spikes as table sugar, says Samantha M. Coogan, program director of the didactic program in nutrition and dietetics at the University of Nevada at Las Vegas. Advertisement Blood sugar spikes and crashes can deplete your energy and, over time, raise the risk for Type 2 diabetes. 🧘 Follow Health & wellness Follow Eating grapes may actually fend off the disease. A 2013 analysis published in the BMJ showed that having about three servings of grapes (and raisins) per week was linked to a 12 percent lower risk for Type 2 diabetes. “Grapes also come packaged with fiber and vitamin K, which is important for heart and bone health,” Coogan says. Plus, they contain resveratrol, a powerful antioxidant that studies suggest may help reduce the risk of a list of chronic illnesses, including heart disease, some cancers and Alzheimer’s disease. Story continues below advertisement Chicken thighs: Dark meat has a reputation for being fatty, but the difference between chicken thighs and breasts is minimal, Allen says. Four ounces of skinless thighs have 200 calories and 2.6 grams of saturated fat vs. 180 calories and about 1 gram of saturated fat in the same amount of breast meat. Advertisement Chicken breast has slightly more protein, but thighs contain more iron, a mineral lacking in many older adults’ diets. Chicken thighs are less expensive, more flavorful and easier to cook, says Elisabetta Politi, a dietitian at Duke Lifestyle and Weight Management Center in Durham, N.C. “They don’t dry out as quickly as breasts,” she says. For a quick dinner, toss together thighs and vegetables with herbs, spices and a little olive oil and roast at 425 degrees for 30 minutes. Story continues below advertisement Sourdough bread: Even though most sourdough loaves are made with white flour, it’s a smarter pick than a traditional white bread. The difference is that sourdough uses a fermented flour and water “starter” containing natural yeast instead of commercial yeast. (If yeast is in the ingredients list, the bread isn’t made with a fermented starter.) As the dough rises, it creates acids that slow the absorption of starches. As a result, “sourdough doesn’t raise blood sugar as quickly as regular white bread,” Politi says. Advertisement According to a 2019 Italian review of research, sourdough has a lower glycemic index — a measure of how a food affects blood sugar — than unfermented white and whole-wheat bread. Leftover pasta, rice and potatoes: Don’t toss out last night’s leftovers. Refrigerating cooked rice, pasta and potatoes rearranges the starch molecules, forming a type of fiber called resistant starch. It’s broken down in the large intestine, which creates short-chain fatty acids that feed healthy bacteria in the gut. And blood sugar levels may rise more slowly after meals with resistant starch. Story continues below advertisement According to a 2015 study in the Asia Pacific Journal of Clinical Nutrition, cooked white rice that had cooled for a day had 2.5 times the amount of resistant starch as freshly cooked rice — and led to a smaller blood sugar response. The amount of resistant starch didn’t change much when the cold rice was reheated. While more research on resistant starch is needed, some studies suggest that it may help protect against diabetes, weight gain and certain cancers. Advertisement Popcorn: When it’s not swimming in butter and salt, popcorn is one of the healthiest snacks. “Popcorn is a whole grain,” Coogan says. “It’s high in fiber that slows digestion, so you feel full for longer.” A three-cup serving delivers 3.5 grams of fiber — roughly 14 percent of the total amount you need each day — for only 91 calories. This snack also packs in protective antioxidants called polyphenols. Research suggests that ferulic acid, one of popcorn’s antioxidants, lowers blood pressure and cholesterol buildup in the arteries, which may fend off diabetes and heart disease. Story continues below advertisement For the healthiest popcorn, make it yourself on the stove or in an air popper and season it with a little avocado or olive oil or butter, salt and spices. Bagged and microwave popcorn can be high in unhealthy saturated fat and sodium. (Check the nutrition facts label.) And the bags used for microwave popcorn may contain harmful PFAS chemicals that may leach into the kernels. Advertisement Coleslaw: No need to skip this creamy barbecue staple. “Compared to other dishes like mac and cheese or potato salad, coleslaw is the obvious choice,” Coogan says. “It’s lower in calories and fat and higher in vitamins.” That’s because cabbage, the star of coleslaw, is rich in fiber, vitamin C and glucosinolates, compounds that may protect cells against cancer-causing damage. In a 2013 Annals of Oncology research review, people who ate the most cabbage slashed their risk for colorectal cancer by 24 percent compared with those who rarely ate the vegetable. And mayonnaise, which is used to make coleslaw, is low in cholesterol-raising saturated fat; a half-cup of coleslaw has just 1.5 grams. Story continues below advertisement Kimchi: A staple in Korean cuisine, kimchi — made of vegetables (usually cabbage) and hot pepper paste — adds a spicy, sour kick to meals. Because it’s fermented, it delivers “good” bacteria called probiotics, which may help with inflammation, digestion and gut health. Advertisement According to a 2023 review in the Journal of Ethnic Foods, eating kimchi regularly was linked to a number of health benefits, such as lowering cholesterol, body fat and blood pressure. It can also increase the diversity of the natural “good” bacteria that live in your gut. Use it as a condiment in rice and egg dishes or add it to sandwiches and tacos. COPYRIGHT 2024, CONSUMER REPORTS INC. Consumer Reports is an independent, nonprofit organization that works side by side with consumers to create a fairer, safer and healthier world. CR does not endorse products or services and does not accept advertising. Read more at ConsumerReports.org. READ MORE FROM WELL+BEING Well+Being shares news and advice for living well every day. Sign up for our newsletter to get tips directly in your inbox. This weightlifting workout in your 60s can preserve strength for years Are white noise machines bad? Here’s what the latest science says. I prepared for my knee replacement surgery. But I had a lot to learn. Electric toothbrushes are better. But the right technique matters more. Avocado hand: How to avoid an injury so common that surgeons have a name for it Making new friends can be hard. Here are 5 ways to make 1 friend a year. 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