You should feel good about eating these―the latest research shows they deserve a prominent place in a healthy diet.
Food: Peanut butter
Misconception: This creamy spread is an indulgence best enjoyed occasionally because it's high in fat and calories.
Why It's Good For You: Major studies confirm that eating peanuts can lower risk for coronary heart disease. Eating peanut butter or peanuts has been associated with lower total cholesterol, lower ldl or 'bad' cholesterol, and lower triglycerides, all of which are associated with lower cardiovascular disease risk. These health benefits seem to occur without promoting weight gain. Participants in one study reported that peanut butter or peanuts were much more filling snacks than rice cakes or pickles and tamed hunger for a much longer period.