6 foods with hidden health benefits — including a ‘surprisingly nutrient-dense’ fan favorite

Turns out that guilty pleasure may be a virtuous vice.

We tend to categorize food in black-and-white terms — “good” or “bad” for you, “naughty” or “nice.”

There are “healthy” staples, like fruits, vegetables and fish that provide essential vitamins, minerals and antioxidants. A steady diet of these foods can lower the risk of chronic illnesses.

Then there is the “unhealthy” fare — think high-calorie, ultra-processed foods — that can increase the risk of obesity, Type 2 diabetes, heart disease, cancer and even premature death.

There’s actually a lot of gray between those two categories. Some foods deemed “healthy” may have stealthy shortcomings.

These so-called “health halos” include sugary granola bars and caloric bran muffins. Conversely, there are “unhealthy” foods that actually offer some nutritional value.

Kacey Morrow, a registered dietitian nutritionist and clinical operations lead at WellTheory, opines on six foods with hidden health benefits.

Potatoes

Potatoes are agi-taters for sure.

They’ve earned a bad rap because of their high carbohydrate content and high glycemic index, which means they can easily spike blood sugar.

Plus, people love to deep fry their spuds and/or coat ’em in butter, cheese and bacon bits.

Morrow defended potatoes as “surprisingly nutrient-dense,” noting they “contain more potassium than a banana, along with vitamin C and fiber, especially if you eat the skin.”

She told The Post: “They’re also naturally fat-free and very filling, which can help with appetite control when prepared simply, like baked or roasted, instead of fried.”

Pasta

Pasta has long been the fresh face of the anti-carb craze. It’s known as the ultimate diet derailer because it’s high in refined carbohydrates, and farfalphiles tend to overeat.

Morrow assured that “pasta can definitely fit into a healthy diet.”

“Choose whole-grain varieties that deliver fiber, B vitamins and sustained energy,” she added. “Since it’s a complex carbohydrate, pasta helps fuel your brain and muscles, and when paired with protein and vegetables, it becomes a balanced, satisfying meal.”

Cheese

You feta believe that cheese is divisive.

Critics say that cheese is unhealthy because it’s often high in saturated fat and sodium, which can raise blood pressure and LDL “bad” cholesterol.

But cheese is also a concentrated source of calcium and protein, which supports bone health and muscle maintenance.

“It also contains beneficial nutrients like vitamin B12 and, in some varieties, probiotics that can support gut health,” Morrow said. “Just be mindful of portion sizes.”

Red wine

It seems like at least once a month, there’s a new study that finds that red wine is good for you. No, it’s bad. Good! Bad!

Alcohol is a known health risk — but red wine contains the antioxidant resveratrol that is said to offer heart-healthy benefits like reduced inflammation and improved blood flow.

Morrow is OK with red wine in moderation, but notes there are better sources of resveratrol.

“Tangerines, sweet potatoes, oranges and red grapes all contain even higher levels of resveratrol, making them excellent alternatives for those avoiding wine,” she said.

Popcorn

The movie theater staple is at its most decadent when it’s dripping in butter and salt and served in a collectible bucket. However, there are healthier (and cheaper!) ways to consume it.

“Popcorn is a whole grain, which means it naturally provides fiber that supports digestion and helps you feel full,” Morrow said.

“Air-popped popcorn is low in calories and can be a nutrient-dense snack (as long as you go easy on added butter, salt and sugary toppings).”

Dark chocolate

Not all chocolate is created equal.

Milk chocolate is high in sugar and fat and generally less nutritious than dark chocolate because it has less cocoa.

“Dark chocolate (especially 70% cocoa or higher) is packed with antioxidants called flavonoids that may support heart health and improve blood flow,” Morrow said. “It can also satisfy sweet cravings with less sugar than milk chocolate, making it a smarter indulgence when enjoyed in small portions.”