For better or worse, some foods have earned—shall we say—a reputation. You know, the handful of foods we always skip over on menus, turn away from in the grocery store, and otherwise regulate to the “not healthy” list. But that might be a mistake—as it turns out, many of those edible villains have earned their “bad” wraps unfairly, and, according to recent studies, some of them might even be healthier for us than we initially thought.
Which is just as well. After all, most health experts agree that labeling a food ‘good’ or ‘bad’ doesn’t really serve us or our nutrition goals in the long term. As Dr. Stephen Dahmer, Director at the Andrew Weil Center for Integrative Medicine points out: “Deprivation or strict avoidance of certain foods brings feelings of guilt to the table and to your fork, which has no business being there.”
Instead, he says it’s best to approach the idea of “unhealthy” foods with nuance—and to exercise some good old fashioned common sense. “It’s more productive to consider the context in which these foods are consumed and the overall balance of your diet,” he explains. “Focus on whole, minimally-processed foods and listen to your body’s hunger cues so you can support your overall health and well-being while still enjoying most things in moderation.”
With that in mind, here’s a list of nine foods with proven health benefits that you might have overlooked. Who knows, maybe you’ll even consider adding them—at least occasionally—back onto your “healthy” list.
1. Potatoes
Potatoes may be the ultimate comfort food, but they’re not just empty carbs. They’re actually rich in vitamin C, potassium, and fiber; they’re also high in flavonoids, carotenoids, and phenolic acids, which, according to studies, may protect against cardiovascular disease and cancer while also providing an anti-inflammatory effect. The resistant starch from potatoes has also been found to improve insulin sensitivity and be super beneficial for the health of the gut microbiome. But the way you prepare them really does matter—in order for resistant starch to form, cooled potatoes should be left to stand for at least 12 hours after cooking before being eaten. And, if you really want to get maximum benefits from your spuds, you might want to also consider eating them with the skins-on.
2. Eggs
Eggs have a bad rap for being high in cholesterol, but a large body of evidence now suggests that the cholesterol in eggs might not actually affect a person’s overall blood cholesterol levels, so they might be worth adding to your diet. After all, they’re a low-calorie source of protein and contain a host of good-for-you nutrients like choline, biotin, and vitamin A. “Eggs can be a nutritious and valuable part of a balanced diet as they provide essential nutrients and culinary versatility,” explains Dahmer. “Including them in moderation as part of a diverse and well-rounded diet can contribute to overall health and well-being.” Still, he recommends sticking to poaching, boiling, baking, or scrambling to get the maximum benefits. “Don’t fry them,” he says.
3. Coffee
We all know that drinking too much coffee can wreak havoc on our nerves, but if you don’t overdo it, it can also have a ton of health benefits. It’s rich in antioxidants and has been linked to a reduced risk of several diseases, including Alzhiemer’s, Parkinson’s, heart disease, Type 2 diabetes, and even certain types of cancer. To avoid getting the jitters or experiencing that dreadful caffeine crash, stick to no more than four cups a day. And, remember, not everyone handles caffeine the same way.
4. Butter
Butter’s high fat and cholesterol content usually makes it off-limits to health-conscious eaters. However, it might be better for you than you might think. Not only does it contain many beneficial fatty acids and fat-soluble vitamins like A and E, and can even help your body absorb the fat-soluble nutrients in other foods. It’s also a source of butyric acid, which can benefit the microbiome to regulate metabolism and promote intestinal health. But perhaps butter’s most promising health benefit is that it contains CLA (conjugated linoleic acid), which may increase immune function and have anti-cancer properties. Just remember, grass-fed is best—it contains more of the good fats. And, don’t overdo it. As Dahmer points out, “ultimately, the key is to approach dietary choices with mindfulness and moderation.”
5. Cheese
Cheese might not be the first food that comes to mind when you think of building a healthy diet, but it can actually be a good source of calcium, healthy fats, and protein. It also contains important nutrients such as vitamin B12 and phosphorus, and consuming dairy may even lower levels of harmful LDL cholesterol and significantly reduce the risk of stroke. High-quality cheese can also provide probiotic benefits when made from fermented milk—and, as Dahmer points out, fermented foods—like kefir and yogurt, as well as kimchi, miso, and sauerkraut—are another category that deserves more appreciation. “These foods are rich in probiotics that support gut health and immune function. Fermented foods have long been overlooked or avoided, despite their potential to promote digestive health and overall well-being,” he says.
6. Whole milk
Fun fact: milk consumption in the United States is down 47 percent since 1975. But if you’re one of the holdouts who still prefers a splash of real milk—as opposed to oat, almond, or soy—in your coffee, you may want to consider reaching for the full-fat version instead of skim. Recent research shows that whole milk dairy products may be linked to a lower risk of obesity and Type 2 diabetes, and there’s some evidence that a small amount of full-fat milk products could even be heart healthy. But remember, when it comes to dairy, “moderation and high-quality, minimally processed options are key,” Dahmer advises. “Practice portion control and balance dairy intake with other nutrient-rich foods like fruits, vegetables, whole grains, and lean proteins.”
7. Nuts
Nuts can definitely be high in calories: depending on the variety, they contain anywhere from 650 to 700 calories per 100 grams. But that doesn’t mean they should be avoided altogether—in fact, some studies have found that they may even help you maintain your weight. “Nuts are a valuable addition to a healthy diet that offer a range of health benefits,” explains Dahmer. “Packed with nutrients like healthy fats, protein, fiber, and essential vitamins and minerals, regular consumption has been linked to improved heart health, reduced inflammation, better blood sugar control, and support for weight management.” However, he does recommend enjoying them in moderation: “A good portion size is a small handful or one ounce (28 grams) per serving,” he says. And don’t worry about choosing between roasted and raw—contrary to popular belief, both types have similar nutritional contents, although the roasted versions are more prone to oxidation, which means they could become rancid faster.
8. Chocolate
This might be the best news on the list—though it’s not exactly new-news. But just in case you need a little reminder of chocolate’s health benefits, here they are: Chocolate is rich in polyphenols and antioxidants, both of which can benefit the heart and reduce inflammation. And, according to a ton of research, it can also improve brain function and strengthen our immunity. But don’t use that as an excuse to load up on your favorite childhood candy bar: high quality dark chocolate, which contains a high amount of those healthy cocoa solids, really is best. And skip the white chocolate—it contains only cocoa butter, which doesn’t have any of the same health benefits.
9. Fatty Fish
“I’m regularly counseling patients to reconsider certain foods that have been unfairly demonized, and one such group includes fats—particularly those found in fatty fish like salmon and sardines,” Dahmer says. “These foods contain healthy fats, such as monounsaturated and omega-3 fatty acids, which are beneficial for heart health, brain function, and overall well-being.” Since our bodies cannot produce these all-important fatty acids alone, it’s important to consume them in food. And if you’re vegan, don’t stress: flaxseed, avocados, nuts, and some algae may also offer many of the same benefits.