8 Comfort Foods That Are Surprisingly Healthy zepp1969 – Getty Images
Winter is officially in full swing, with many parts of the country facing frigid temperatures and snowfall, an even better reason to indulge in our favorite comfort foods. “Comfort food is any dish that evokes feelings of warmth, nostalgia and emotional satisfaction,” says Federica Amati, PhD, Head Nutritionist at ZOE. “It’s usually associated with home-cooked meals or familiar flavors.”
While comfort food is often associated with unhealthy contributions such as high sodium, fat and cholesterol, when eaten in moderation, there are many comfort foods that are surprisingly healthy. According to Amati and Alexander LeRitz, registered dietitian at JM Nutrition, many comfort foods offer a variety of benefits, including fiber, vitamins and support for lower cholesterol and blood sugar management.
From sweet potatoes to ramen, here are some delicious comfort foods that not only satisfy your stomach but also play a key role in supporting your body’s health.
Steel Cut Oats
This delicious breakfast food has more benefits than just filling up your stomach before starting the day. According to Amati, this hearty comfort food is “packed with fiber, antioxidants and gut-friendly probiotics to keep you full and energized.” Whole grains are loaded with high fiber, which aids our heart health, blood sugar management and lowers cholesterol, making it an ideal meal for all.
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Minestrone Soup
Nothing beats a warm bowl of soup during the cold winter months. While commercially produced minestrone soup is typically high in sodium, a homemade version can contain beneficial antioxidants that help reduce inflammation and support healthy aging, as well as vitamins and protein, for what Amati describes as “A warm, satisfying bowl, perfect for chilly evenings.”
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Collard Greens
While often thought to be high in salt, collard greens are rich in a plethora of naturally beneficial properties. “Leafy greens are consistently associated with cardiovascular and metabolic health,” Kera Nyemb-Diop, PhD -Nutrition Scientist, and founder of The Black Nutritionist, adds. “Traditional slow-cooking preserves fiber while improving palatability.”
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Baked Sweet Potato
A southern classic, this dish is hard to turn away with its sweet glaze and enticing taste. Some may believe that this potato may contribute to high cholesterol, but Amati refers to the dish as naturally sweet and filling. “[Filled with] fiber, healthy fats, and antioxidants make this indulgence gut-friendly,” she says. Sweet potatoes are also known to support brain health, eye health and immunity.
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Oxtail Stew
Not only can this warm and comforting meal satisfy your stomach, but it also works to help repair your body from the inside out, according to Nyem-Diop. “Oxtail contains collagen-rich connective tissue that contributes amino acids such as glycine and proline, which are involved in connective tissue structure.”
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Shepherd’s Pie
This hearty meal is perfect for a cold, rainy winter day. While considered a heavy meal, LeRitz reveals that the cult classic is high in protein, iron and B vitamins due to the meat, making it a well-rounded meal. The mashed potato topping offers potassium, which may help control blood pressure.
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Ramen
You may be surprised to learn that this traditional Japanese dish can contain up to 20 grams of protein (including toppings) and is high in nutrient-rich vegetables. The comfort dish is an easy and quick way to boost energy, too. “Warm, broth-based meals support hydration and gastric comfort,” Nyem-Diop explains. “Easily digestible carbohydrates are commonly recommended when appetite is low.”
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Peas and Rice
A common dish in many households, rice and peas serve more purposes than just a filling and quick-to-make meal. High in plant-protein, the popular duo supports muscle growth, digestion and combines legumes, which Nyem-Diop says can “improve cardiometabolic and gut health outcomes.”
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