When I was growing up, so many of the foods on this list were deemed as being bad for you. We were told to avoid them or eat them sparingly.

But now we know that nutrition advice changes as research improves. Some foods that were once blamed for high cholesterol, weight gain, or other health problems are now recognized as nutritious choices when eaten in reasonable amounts.

Here are 10 foods we were once told to avoid, that we are not told to eat for health and wellbeing.

Full-Fat Yogurt — Low-fat and fat-free dairy dominated supermarket shelves for years. Research has since complicated the assumption that all full-fat dairy is harmful. Plain yogurt provides protein, calcium and beneficial live cultures, while avoiding the large amounts of added sugar found in some flavored products.

Coffee — Once treated as an unhealthy habit, coffee is now associated in observational research with lower rates of several conditions, including type 2 diabetes and some liver diseases. It’s also a major dietary source of antioxidants for many people. The benefits don’t mean unlimited coffee is better, especially if caffeine affects your sleep or blood pressure.

Potatoes — The humble potato has taken a beating because of its carbohydrate content. But a plain potato provides potassium, vitamin C, vitamin B6 and fiber—particularly when you eat the skin. Preparation matters: baked or boiled potatoes are very different nutritionally from fries.

Eggs — Eggs were once avoided because of their cholesterol content. At one point, we were told to not have the yolk if we were going to eat eggs at all. Today, they’re valued for high-quality protein, choline, vitamin B12, selenium, and other nutrients. For most people, dietary cholesterol has a smaller effect on blood cholesterol than once thought.

Nuts — Nuts were once considered something dieters should avoid because they’re high in calories and fat. We now know that almonds, walnuts, pistachios and other nuts provide unsaturated fats, fiber, protein, vitamins and minerals. Regular nut consumption is associated with better cardiovascular health.

Avocados — Avocados suffered from the old “fat makes you fat” thinking. Their fat is predominantly monounsaturated, and they’re also rich in fiber, potassium, folate and other nutrients. They can be a particularly satisfying replacement for foods high in saturated fat.

Dark Chocolate — Chocolate isn’t automatically junk food. Cocoa contains flavanols with antioxidant and vascular effects. Dark chocolate with a high cocoa content can fit into a healthy diet, although it’s still calorie-dense and often contains added sugar. I’ve been eating dark chocolate covered nuts these days and also dark chocolate covered raisins. Yummy.

Peanut Butter — Its high fat and calorie content once gave peanut butter a questionable reputation. Natural peanut butter provides protein, unsaturated fats, vitamin E, magnesium and other nutrients. Look for varieties made primarily from peanuts without lots of added sugar or hydrogenated oils. For a while I was buying Natural Peanut with only two ingredients – peanuts and salt. Now I avoid the salt and only purchase natural peanut butter with only peanuts. No salt. One ingredient!

I love smearing it on apple slices with a dab of hot honey! And sprinkled with chia seeds. Try it!

Cheese — Cheese was frequently put on the “avoid” list because of saturated fat and sodium. The picture is more nuanced today. Cheese provides protein, calcium, phosphorus and vitamin B12, and moderate amounts can be part of a healthy diet. People who need to limit sodium or saturated fat may still need to watch portions.

Popcorn — Popcorn gets confused with the heavily buttered movie-theater version. Air-popped popcorn is actually a whole grain that provides fiber and polyphenols. The nutritional problems usually come from what gets poured on top of it.

The Bigger Lesson

Foods rarely deserve simple labels like “good” or “bad.” Preparation, portion size, overall eating pattern, and a person’s individual health needs matter enormously.

Till next time . . .


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