Some foods have gained a bad reputation over the years, often because of outdated nutrition myths or diet trends.
Outrageous headlines and overdramatised news segments would have you believe that a single bite will send you down the path of ruining your health, but that’s all nonsense. In fact, many of the foods people avoid actually have benefits when eaten in moderation. If you’ve been steering clear of these, you might want to rethink your approach to diet and nutrition.
1. White potatoes
Potatoes often get lumped in with ‘bad carbs,’ but they’re actually packed with nutrients. They contain vitamin C, potassium, and fibre, especially if you leave the skin on. It’s not the potato that’s unhealthy; it’s often how they’re prepared (think deep-fried chips or loaded with butter and cheese). Boiled, baked, or air-fried potatoes can be a great part of a balanced diet. They provide slow-releasing energy and are far more nutritious than their reputation suggests.
2. Bread
For years, bread has been treated like the enemy, especially in low-carb diets. But whole grain and sourdough breads can be great sources of fibre, B vitamins, and complex carbohydrates that keep you fuller for longer. The key is choosing quality bread over ultra-processed varieties. Freshly baked or whole-grain options with minimal ingredients are far better than highly refined white bread with added sugars and preservatives.
3. Peanut butter
Some people avoid peanut butter because of its high calorie and fat content, but it’s actually full of protein, healthy fats, and important nutrients like vitamin E and magnesium. It’s only a problem when packed with added sugars and hydrogenated oils. Look for natural peanut butter with minimal ingredients, just peanuts and a pinch of salt. A spoonful can be a great addition to breakfasts, smoothies, or snacks without ruining your diet.
4. Eggs
Eggs were once demonised for their cholesterol content, but research has shown that they don’t raise blood cholesterol in the way once believed. They’re actually one of the most nutrient-dense foods, containing high-quality protein, healthy fats, and essential vitamins like B12 and choline. Unless you have a specific medical condition that requires you to limit cholesterol, eggs are a great addition to a healthy diet. Plus, they’re incredibly versatile and affordable.
5. Full-fat dairy
For years, we were told to choose low-fat dairy, but full-fat versions of milk, yogurt, and cheese can actually be beneficial. Full-fat dairy contains essential nutrients like calcium, vitamin D, and healthy fats that help with nutrient absorption. Some studies suggest that full-fat dairy may even be better for weight management and heart health than low-fat versions, which often contain added sugars to compensate for the lack of fat.
6. Popcorn
Popcorn has a bad reputation because of how it’s usually served—drenched in butter at the cinema or coated in artificial flavourings. But plain, air-popped popcorn is actually a great whole-grain snack full of fibre and antioxidants. It’s low in calories when prepared simply, making it a far better choice than many processed snacks. Just be mindful of what you add to it — salt, sugar, and excessive butter can turn it into something less healthy.
7. Dark chocolate
Chocolate is often seen as an indulgence, but dark chocolate, especially varieties with 70% or more cocoa, contains antioxidants, magnesium, and flavonoids that can support heart health and brain function. The key is portion control. A few squares of quality dark chocolate can be a satisfying treat without the sugar overload of milk or white chocolate.
8. Coffee
Coffee has been blamed for everything from dehydration to heart problems, but moderate consumption can actually have benefits. It’s packed with antioxidants and has been linked to improved brain function, metabolism, and even a lower risk of certain diseases. The problem isn’t coffee itself; it’s what people add to it. Sugary syrups, whipped cream, and excessive amounts of milk turn it into more of a dessert than a morning boost. Black coffee or coffee with a splash of milk is perfectly fine for most people.
9. Pasta
Pasta has been unfairly targeted by the low-carb movement, but it’s not the villain it’s made out to be. Whole wheat or legume-based pasta can be a great source of fibre and protein, and even traditional white pasta is fine in moderation. The real issue is portion size and what’s served with it. A plate loaded with heavy cream sauce and cheese isn’t the healthiest, but a balanced portion with vegetables, lean protein, and olive oil makes for a perfectly nutritious meal.
10. Avocados
Some people still avoid avocados because they’re high in fat, but they contain heart-healthy monounsaturated fats that can help reduce bad cholesterol levels. They’re also rich in potassium, fibre, and vitamins. They’re calorie-dense, so portion size matters, but a moderate amount of avocado can be a great way to add healthy fats to your diet without the guilt.
11. Cheese
Cheese has been demonised for being high in fat and sodium, but in moderation, it’s actually a good source of protein, calcium, and probiotics (in aged varieties like cheddar and Gouda). Some studies even suggest that cheese might not have the negative effects on heart health that were once assumed. The key is to choose quality over quantity. A few slices of real, naturally aged cheese is a far better choice than ultra-processed versions loaded with artificial ingredients.
12. Canned beans
Some people assume canned foods are unhealthy, but canned beans are a cheap, convenient, and nutritious way to get plant-based protein and fibre. They’re packed with vitamins and minerals, and they’re great for heart health and digestion. Rinsing canned beans can help reduce their sodium content, making them a great option for quick, healthy meals without the long cooking time of dried beans.
13. Sushi
Sushi sometimes gets criticised for being unhealthy because of the white rice or high-sodium soy sauce, but it’s actually a well-balanced meal when eaten in moderation. Fish like salmon and tuna provide omega-3 fatty acids, while seaweed, ginger, and wasabi offer additional health benefits. Opting for sashimi, brown rice rolls, or veggie-packed sushi can make it an even healthier choice. Just be mindful of excessive tempura, creamy sauces, or deep-fried options that can turn it into a heavier meal.
