A bad reputation is hard to shake. For instance, take saturated fat, it's the most obvious example of a food that is just plain bad for you, right? Well, maybe not. We've run the numbers, scoured the research and identified five of the most vilified foods that, when all is said and done, have been unjustly convicted. Here's a list of five of our favorite junk foods that deserve a pardon.

Alcohol
Why you think it's bad: It has little nutritional value and is the reason we need the term "beer belly."

The reality: In a study of more than 18,000 men, Harvard scientists discovered that those who had an average of two drinks every day, 5 to 7 days a week, had the lowest risk of heart attack.

Best Pick: Pinot noir. This particular wine contains more disease-fighting antioxidants than any other type of alcoholic beverage. For an affordable Pinot, we like the Camelot, and at $8 a bottle, you can't go wrong.

Pork Rinds
Why you think it's bad: These puffed treats are literally cut from pigskin and then deep-fried.

The reality: A 1-ounce serving contains zero carbohydrates, 17 grams (g) of protein, and 9 g fat. That's nine times the protein and less fat than you'll find in a serving of carb-packed potato chips. Even better, 43 percent of a pork rind's fat is unsaturated, and most of that is oleic acid-the same healthy fat found in olive oil. Another 13 percent of its fat content is stearic acid, a type of saturated fat that's considered harmless, because it doesn't raise cholesterol levels.

Best Pick: J&J Critters Microwave Pork Rinds ($6.50 for a 10-ounce container; http://www.microwaveporkrinds.com). Because the rinds are cooked and puffed in a microwave instead of deep-fried, each serving contains only 4 g fat

Beef Jerky
Why you think it's bad: It's unhealthy meat that's loaded with preservatives and sodium, right?

The reality: Beef jerky is a high protein snack that doesn't raise your level of insulin-a hormone that signals your body to store fat. These two qualities make it an ideal between-meals snack, especially when you're trying to lose weight.

Best pick: Gourmet Natural Beef Jerky (available at americangrassfedbeef.com). It has no preservatives and is made from lean, grass-fed beef. Research shows that, unlike grain-fed products, grass-fed beef contains the same healthy omega-3 fats found in fish.

Chocolate
Why you think it's bad: They're high in both sugar and fat.

The reality: Cocoa is rich in flavonoids-the same heart-healthy compounds found in red wine and green tea. Its most potent form is dark chocolate. In a recent study, Greek researchers found that consuming dark chocolate containing 100 milligrams (mg) of flavonoids relaxes your blood vessels, improving bloodflow to your heart. What about the fat? It's mostly stearic and oleic acids.

Best Pick: CocoaVia chocolate bars. Each 100-calorie bar is guaranteed to contain 100 mg flavonoids. As an added benefit, the chocolate has been beefed up with phytosterols, compounds that have been shown to help reduce cholesterol. Find the bars at many groceries, or online at cocoavia.com.