5 ‘Bad’ Comfort Foods That Are Healthier Than You Think

Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT

Key Points

• Comfort foods like eggs, nuts and dark chocolate offer valuable nutrients.

• Simple additions can make canned soup and bagels more nourishing and satisfying.

• You can enjoy your favorite comfort foods as part of a balanced eating pattern.

When you’re feeling under the weather or need a pick-me-up, a favorite meal can offer welcome comfort.

Although there’s no scientific definition of comfort food, many people associate it with familiar foods that bring satisfaction, reassurance or emotional warmth, says Kelly Burgess, M.B.A., RD, LDN. These foods are often connected to childhood, family, culture and shared memories.

Some comfort foods have a reputation for being unhealthy, but that’s not always the case. Many can offer something nourishing, too. We asked dietitians to share five comfort foods that deliver both comfort and nutrition.

1. Eggs

Eggs have often been vilified for their cholesterol content, but research shows that, for most people, dietary cholesterol has minimal impact on blood cholesterol. Instead, saturated fat tends to have a greater influence.

Eggs are also a staple in many comfort foods and offer plenty of nutrition. “Eggs are high in protein and choline and filled with vitamins and minerals,” explains Jessica Villalvir, M.S., RDN. In fact, eggs are an excellent source of choline, a nutrient linked with better brain health. They’re also a high-quality protein source and contain other important nutrients, like B vitamins and carotenoids such as lutein and zeaxanthin.

Enjoy eggs in a variety of dishes, such as in a sandwich, as egg bites, omelets, in soups or on their own with a side of toast and fruit.

2. Nuts

Despite their reputation for being high in calories, nuts are a nutrient-dense addition to meals, providing healthy fats, fiber and a satisfying crunch, says Villalvir.

Along with heart-healthy fats, nuts contain vitamin E and polyphenols, which offer antioxidant and anti-inflammatory benefits. They’re also a source of plant-based protein. Research shows that regular nut consumption is associated with a lower risk of heart disease, and swapping traditional snacks for nuts may improve overall diet quality.

Plus, their fiber content may influence how many of their calories the body absorbs. Some of the fat in nuts is trapped within a fiber matrix, making it less accessible for digestion. As such, research suggests that not all of the calories from nuts are absorbed, meaning the body may absorb fewer calories than the nutrition labels indicate.

Enjoy nuts in trail mix, on top of yogurt, in energy bars or on their own.

3. Dark Chocolate

“Chocolate often gets grouped with candy,” says Burgess, pointing to its potential high sugar, saturated fat and calorie content. However, dark chocolate can be a nutritious option that still satisfies your craving for a comforting snack.

All chocolate comes from cocoa, a plant food that’s rich in compounds such as flavanols, theobromine and other phytonutrients that have antioxidant and anti-inflammatory properties. These compounds may benefit heart, brain and overall health.

Dark chocolate may offer more of these health benefits than milk chocolate because it typically contains a higher percentage of cocoa. Depending on the product, it may also contain less sugar and more of certain nutrients, such as magnesium.

Samantha DeVito, M.S., RD, CDN, recommends choosing a dark chocolate with a higher cocoa percentage, such as 70% or more. She suggests pairing a few squares with berries and nuts for added fiber and texture, making it a more satisfying snack.

4. Canned Soup

What’s more quintessentially comforting than a good old bowl of canned soup? Despite its cozy appeal, canned soup often gets labeled as “bad” because of its sodium content, notes DeVito. But sodium doesn’t tell the whole story.

“Canned soup can be an affordable, convenient starting point for a nourishing meal, especially when you don’t have the time or energy to cook from scratch,” shares DeVito.

The key is to choose a soup that offers plenty of nutrition and customize it with a few simple additions. DeVito recommends choosing a canned soup that’s packed with vegetables, then zhuzhing it up with extra beans or lentils for protein and fiber, frozen vegetables for additional nutrients or leftover chicken for more protein. These additions boost the soup’s nutritional value while preserving the comfort of the original dish.

5. Bagels

Bagels are often viewed as less nutritious because they’re made with refined carbohydrates, but that doesn’t mean they can’t be part of a balanced eating pattern. They provide energy to fuel your brain and body, making them a satisfying comfort food.

If you’re looking for a more nutritious option, choose a bagel made with whole grains for extra fiber. Fiber supports gut health and slows carbohydrate digestion, helping you get more sustained energy while allowing you to enjoy the satisfaction and comfort of a bagel.

DeVito recommends adding protein, healthy fats or extra fiber to make a bagel more satisfying. Try topping yours with eggs, avocado, tomatoes or salmon, or spread on some peanut butter.

Our Expert Take

Comfort foods offer more than familiar flavors, happy memories and a bit of respite. Eggs, nuts, dark chocolate, canned soup and bagels also provide a range of nutrients that support overall health. A few thoughtful additions can make your go-to comfort foods even more satisfying and nourishing. Pair a bagel with eggs or salmon, add beans and vegetables to canned soup, or enjoy dark chocolate with a handful of fruit or nuts.

Read the original article on EatingWell