What Is the Most Underrated Healthy Food? A Deeper Look

November 2, 2025 •

4 min read

While chia seeds and kale hog the superfood spotlight, many nutritious and affordable options are completely overlooked. The question of what is the most underrated healthy food often leads to surprising answers, with one simple legume consistently rising to the top. This guide will shine a light on these forgotten gems.

Quick Summary

This article explores the most overlooked healthy foods, focusing on affordable, nutrient-dense options. It highlights the nutritional power of lentils and compares them with other unsung heroes like sardines, beets, and kimchi, offering practical tips for incorporating them into your diet.

Key Points

Lentils are an accessible powerhouse: Cheap, quick-cooking, and packed with fiber, protein, and micronutrients like iron and folate.
Sardines are a top omega-3 source: These small, low-mercury fish offer essential fatty acids, calcium, and vitamin D, supporting heart and bone health.
Beets are good for your blood: The nitrates in beets are converted to nitric oxide in the body, which helps lower blood pressure and improves circulation.
Fermented foods like kimchi improve gut health: The probiotics in kimchi help balance the gut microbiome, which is critical for digestion, immunity, and mental well-being.
Adding variety is simple and affordable: Incorporating these underrated foods is a low-cost way to enrich your diet with a diverse array of essential nutrients.
Cooking is easy with these staples: Most underrated foods like lentils and beets are incredibly versatile and can be added to countless recipes with minimal fuss.

Most health and wellness discussions focus on expensive, hard-to-find ingredients, but the truth is that some of the most beneficial foods are hiding in plain sight. They are often inexpensive, versatile, and packed with an incredible range of vitamins, minerals, and other compounds essential for good health. By shifting focus from fad ingredients to these understated powerhouses, you can make smarter, more sustainable choices for your diet.

The Strong Case for Lentils

Lentils, a staple legume in many cultures for centuries, are perhaps the most deserving contender for the title of 'most underrated healthy food'. Unlike many other dried beans, they do not require soaking and cook quickly, making them perfect for weeknight meals. Their earthy flavor and hearty texture make them a versatile base for countless dishes.

Lentils: A Nutritional Powerhouse

Don't let their humble appearance fool you. Lentils are a nutritional juggernaut, especially for those seeking to increase their intake of plant-based protein and fiber.

High in Plant-Based Protein: A single cup of cooked lentils provides approximately 18 grams of protein, making them an excellent meat substitute and a vital component of vegetarian and vegan diets.
Excellent Source of Fiber: With about 16 grams of fiber per cup, lentils are exceptional for digestive health. This fiber promotes fullness, aids digestion, and may reduce the risk of certain chronic diseases.
Rich in Micronutrients: Lentils are loaded with essential micronutrients, including folate (vitamin B9), iron, and magnesium. Folate is especially important for cell growth and DNA formation, while iron is crucial for oxygen transport throughout the body.

Cooking with Lentils

Incorporating lentils into your cooking is simple. They can be added to soups, stews, and curries for a protein and fiber boost, or used to make hearty, flavorful salads. They come in various types, including brown, green, and red, each with a slightly different texture and cooking time. Red lentils, for example, cook down to a creamy texture and are perfect for pureed soups, while French green lentils hold their shape well, making them ideal for salads.

Other Unsung Nutritional Heroes

Beyond lentils, several other foods deserve more recognition for their health benefits. These include fatty fish like sardines, vibrant vegetables like beets, and fermented options like kimchi.

Sardines: These small, inexpensive fish are a concentrated source of omega-3 fatty acids, vitamin D, and calcium. They are also lower in mercury than larger fish, making them a safe and nutritious choice.
Beets: Beets are rich in antioxidants, vitamins, and minerals. They are particularly known for their high content of nitrates, which the body converts into nitric oxide to help lower blood pressure and improve blood flow.
Kimchi: This Korean staple is a fermented cabbage dish packed with probiotics, antioxidants, and anti-inflammatory compounds. A healthy gut microbiome is linked to improved digestion, enhanced immunity, and even better mental health.

Comparison of Underrated Healthy Foods


Food	Primary Health Benefit	Key Nutrients	Why It's Underrated	Quick Use Idea
Lentils	Plant-based protein & fiber	Protein, Fiber, Folate, Iron	Common, inexpensive, and often overlooked for more exotic ingredients.	Add to soups, salads, or make a hearty lentil curry.
Sardines	Omega-3s & bone health	Omega-3 Fatty Acids, Calcium, Vitamin D.	Strong flavor and stigma associated with canned fish.	Top on crackers or mash with lemon juice for a protein-rich snack.
Beets	Blood pressure & antioxidants	Nitrates, Antioxidants, Fiber, Potassium.	Intimidating to prepare, and a unique 'earthy' taste.	Roast them with olive oil, or grate raw into salads.
Kimchi	Gut health & probiotics	Probiotics, Vitamins A & C.	Fermented food with a strong, spicy flavor profile.	Serve as a side dish or add to stir-fries, stews, or rice bowls.

Conclusion: Making Smarter Choices

The world of healthy eating doesn't have to be a race for the most obscure, expensive ingredient. Often, the best choices are those that have been nourishing people for generations. Lentils are a prime example of a food that delivers exceptional nutritional value without the hefty price tag or complicated preparation. By making a conscious effort to include underrated foods like lentils, sardines, beets, and kimchi in your meals, you can enjoy a wider variety of nutrients and support your health in a simple, accessible way. The power to eat healthier lies not in exotic supplements but in rediscovering the wholesome, affordable staples that have been under your nose all along. To learn more about the numerous benefits of this fiber and nutrient-dense food, consult reliable resources. Learn more about the power of lentils.

Finding What Is the Most Underrated Healthy Food

Lentils Provide Budget-Friendly Protein: A single cup of cooked lentils is a significant source of both fiber and protein, making it an affordable and satiating addition to any diet.
Sardines Offer Superior Omega-3s: These small fish are packed with heart-healthy omega-3 fatty acids and are an excellent source of calcium and vitamin D.
Beets Boost Cardiovascular Health: The nitrates in beets help lower blood pressure and improve blood flow, offering benefits for both heart health and athletic performance.
Kimchi Enhances Gut Microbiome: As a fermented food, kimchi introduces beneficial probiotics to the gut, which supports digestion, immunity, and overall well-being.
Variety is Key for Optimal Nutrition: While one food may stand out, the best approach is to incorporate a variety of these underrated foods to ensure a broad spectrum of vitamins, minerals, and antioxidants.

Frequently Asked Questions

Lentils are a nutritional powerhouse because they are rich in plant-based protein, dietary fiber, and a variety of micronutrients, including folate, iron, and magnesium. This combination supports digestive health, provides sustained energy, and can aid in weight management.

Yes, canned sardines are very healthy. They are one of the best sources of omega-3 fatty acids, calcium, and vitamin D. They are also low in mercury, making them a safe and affordable way to get vital nutrients.

Beets are great for heart health due to their high nitrate content. The body converts these nitrates into nitric oxide, which helps relax and widen blood vessels, leading to lower blood pressure and improved circulation.

Kimchi is a fermented food, meaning it is packed with probiotics, which are beneficial bacteria for your gut. A healthy gut microbiome is linked to better digestion, enhanced immune function, and reduced inflammation throughout the body.

Lentils absorb flavors well. You can cook them with aromatics like onions and garlic, and season them with spices like cumin or curry powder. They are also delicious with a splash of acidity from lemon juice or vinegar.

The main difference is texture and cooking time. Red lentils cook quickly and become soft and creamy, making them ideal for soups and purees. Green and brown lentils hold their shape better and have a firmer texture, making them suitable for salads and sides.

Yes, for many people, fermented foods can be easier to digest. The fermentation process breaks down some of the natural sugars and starches, and the resulting probiotics can improve overall digestion.

Absolutely. Many of the most nutritious foods, like lentils, beans, and cabbage, are incredibly affordable compared to popular 'superfoods'. Focusing on these staples is a great way to eat healthy on a budget.