We’ve all heard the warnings: eggs are cholesterol bombs, potatoes are nothing but empty carbs. The truth? Science doesn’t always agree with food’s bad reputation. Many of the so-called villains on your plate can actually be part of a nourishing diet. Here are 10 demonized foods that deserve a second chance.
10. White Rice
White rice often gets called “empty carb” that spikes blood sugar and fuels diabetes. The reality? Many countries enrich it, restoring iron and B vitamins. How it affects your body also depends on portion size and what it’s paired with. Adding protein, fat, or vegetables can lower its glycemic impact. For athletes or people with sensitive stomachs, white rice is easier to digest than whole grains.
9. Eggs
For years, eggs were demonized because of their cholesterol content, with yolks usually avoided in favor of “healthier” whites. But recent studies show that, for most healthy people, an egg a day doesn’t increase heart disease risk. In fact, eggs are nutritious, offering high-quality protein, choline for brain health, and antioxidants for eye health.
8. Full-Fat Dairy
Full-fat dairy has long been shunned for its saturated fat, with health authorities pushing low-fat milk, yogurt, and cheese. However, newer research suggests full-fat versions aren’t automatically harmful. They may have positive effects on heart and metabolic health, especially when fermented foods like cheese or yogurt are included. They also provide greater satiety, which can help with portion control.
7. Dark Chocolate
High-cocoa dark chocolate has benefits that make it worth a second look. It’s rich in flavanols and antioxidants, which have been linked to improved blood pressure, better circulation, and reduced inflammation. A tip? Choose bars with at least 70% cocoa and keep portions modest, around one ounce a few times a week.
6. Red Meat
While eating large amounts of meat has been linked with colorectal cancer and heart disease, moderate amounts of unprocessed red meat can fit into a healthy diet. It’s a source of protein, iron, zinc, and B vitamins, and is important for those who don’t eat much animal protein. The key is portion and preparation. Think 3–4 ounces once or twice a week, grilled, roasted, or stewed.
5. White Bread and Refined Grains
Refined grains like white bread and pasta are often seen as “bad carbs,” stripped of fiber and nutrients. Of course, they’re also blamed for blood sugar spikes. However, when eaten in balanced portions along with vegetables and protein, their impact is far less dramatic. The trouble comes when they dominate the diet or are paired with high sugar and fat, as in desserts and pastries.
4. Nuts and Nut Butters
Nuts and nut butters have a reputation as diet wreckers because they’re calorie-dense and high in fat. But research consistently shows that regular nut eaters tend to have healthier weights and lower heart disease risk. The fats in nuts are mostly unsaturated and combined with fiber, protein, and micronutrients. Just make sure to keep portions reasonable and choose nut butters that are unsweetened or unsalted.
3. White Potatoes
Potatoes are among the high-carb “bad foods,” blamed for weight gain and blood sugar spikes. But a plain potato is actually nutrient-rich, delivering vitamin C, potassium, vitamin B6, and fiber. It’s so much healthier when eaten with the skin! The problem isn’t the potato itself but how it’s prepared. When you fry it and add heavy toppings, you’re turning the potato into a calorie bomb.
2. Sugar Alcohols and Sweeteners
Sugar alcohols like xylitol and erythritol do cause digestive problems in high amounts, but small servings are generally safe and can lower the blood sugar impact of sweet foods. Artificial sweeteners are among the most studied additives and, at approved levels, they’re considered safe by health agencies worldwide. Still, moderation is key. Use these sweeteners as occasional substitutes rather than daily crutches.
1. Soy Foods
Soy has been clouded by myths about hormones, fertility, and cancer, leaving many people scared. But high-quality evidence shows that moderate soy intake doesn’t raise cancer risk. Soy foods like tofu, edamame, tempeh, and soy milk also offer complete plant protein and fiber. One serving a day, like a cup of soy milk or half a block of tofu, is a healthy guideline for most.