5 Junk Foods You Can Eat Even When You Are on a Diet

When you are on a diet, junk food is the first things to get crossed off the list. This food category contains too much fat and sodium –two things you want to stay as far away as you can.

Ditching junk food and eating healthy is one of the best decisions you can make. But what if these junk foods can help you with your diet too?

According to some health professionals, some junk foods can be a good source of nutrition. Here are five junk foods you can add back to your meal plan without feeling guilty.

Of course, remember to strike a balance. Don’t overdo this and beware of the flavorings, coatings or other additives that may otherwise be unhealthy.

1.Air-Popped Popcorn

 Air-Popped Popcorn

The good old cinema staple could be healthier than your daily dose of fruits and vegetables. A research presented in 243rd National Meeting & Exposition of the American Chemical Society puts popcorn on the list of healthy foods.

According to Jose Vinson, the potent antioxidant in popcorn known as polyphenol comes in greater concentrations. In popcorn, polyphenol is only diluted in four percent water compared to the 90 percent water content in most fruits and vegetables.

Popcorn hulls should not be underestimated too. This contains the highest amount of fiber and polyphenols based on Vinson’s research.

You can meet 70 percent of the daily recommended intake of whole grains with a serving of popcorn. To keep the calories low, air-popped popcorns are your best choice.

2.White Corn Tortilla Chips

 Tortilla Chips

Eating chips is highly discouraged by dieticians. According to Palo Alto Medical Foundation’s research physician Dr. Lenny Lesser, salty snacks are the culprit for the large increase in children’s snack calories.

While the future looks grim for chip lovers, there’s a way to enjoy healthier way to eat your favorite munchies. Yale University Prevention Research Center’s director shares a helpful tip for everyone who can’t resist chips.

According to Dr. Davit Katz, it’s all about which chip you eat. Potato chips may be low in nutrients and high in calories but you have healthier choices.

Chips could be an ideal source of fiber. Substituting the usual bag of chips for white corn tortilla chips will increase your fiber intake by 1.3 grams.

By choosing the option with more fiber, you will stay full for a longer amount of time.

3.Beef Jerky

 Beef Jerky

Made from lean meat, beef jerky is packed with protein. People who work out could use this nutrient when building muscle.

As a general rule, beef jerky is low in carbohydrates. Since this low-fat snack can fill you up between meals, it aids in muscle recovery and weight management.

One ounce of beef jerky contains from nine to 14 grams of protein. The amount of fat per ounce varies from one to seven grams depending on the brand.

The biggest concern health professionals have about beef jerky is the sodium content. Too much salt in your diet leads to cardiovascular problems.

The best hack is to find a low-sodium beef jerky brand. Choose a low-fat option so you can control your fat intake better.

4.Blue Peanut M&Ms


Eating candy is the last thing you want to do when you are on a diet. But making wiser choices will allow you to eat your favorite M&Ms even if you are watching your weight.

One treat you can eat in moderation is the peanut M&Ms. Peanuts are healthy sources of protein and unsaturated fats.

To make your cheat day a bit healthier –pick the blue ones.

A study by University of Rochester Medical Center revealed the dye for the blue candy called Brilliant Blue G is effective in rats with spinal cord injuries. In the course of their research, they injected the dye into rats with injuries, and the test subjects were able to walk again.

The rats turned blue temporarily after being injected. Although the rats walked with a limp, the study suggests the BBG dye could be good for people with spinal cord injuries.

Just because there’s proof blue M&Ms are healthy, doesn’t mean you can eat your fill. To help you control your portions, buy kid-sized packs and eat the blue ones.

5.Pork Rinds

 Pork Rinds

This deep-fried snack from pig skin is a favorite bar snack. Shunned for its high fat content but it appears pork rinds may be more beneficial than harmful to your health.

One ounce of pork rinds or pork scratchings contain about 17 grams of protein and nine grams of fat. The carbohydrate content is zero.

In defense of the fat content in pork rinds, 43 percent is unsaturated fat mostly composed of the healthy fat oleic acid –the same fat in olive oil.

Of the remaining fat content, 13 percent of the saturated fat is stearic acid which will not raise the level of cholesterol in your body.

Pork rind has high collagen concentration since it is virtually pig skin. This makes this snack high in protein which will keep you full longer than chips.

While a 20-gram bag has more than enough protein to support your daily recommended intake, you need to eat this moderately. The salt content in pork rinds is often too high and this could be bad for your health.

Mind What You Eat

healthier lifestyle

Going on a diet can be challenging especially if you love eating junk food. Changing the way you eat is the first step to living a healthier lifestyle.

A weight loss diet will only be effective if you stick to it but there is always room for a few of your favorite foods. But you can allow yourself some leeway as long as it is within reason.

If you are dying to eat some munchies, you don’t have to bar yourself opening a bag of chips or a pack of candies. The key is to look for low-fat, low-calorie alternatives and to mind your portions.

When you are out of ideas what junk foods to succumb too, these five suggestions are among your healthiest bets.

Or better still, don’t stock any junk food in your home, and buy the healthier choices whenever you need to satiate that craving.

Jade Hong

Hi, my name is Jade Hong, founder of HiGlamour.com. Having worked for a large nutraceutical company in Canada for years, I became well-versed on the relevant subjects and have produced many articles on health, beauty and Relationship since. Visit http://higlamour.com/ for more information.

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