These 7 Foods Aren’t as Unhealthy as You’ve Been Told

Some foods have been unfairly dragged for years, earning reputations they never really deserved. Science has changed, but the old rumors stuck around anyway. The good news? Nutritionists say plenty of these so-called “bad” foods are actually perfectly fine—and in some cases, downright good for you. Here are seven you can finally stop feeling guilty about.

1. Eggs

For years, eggs got blamed for high cholesterol and heart problems. It turns out that was wrong.

"Eggs contain fat, yes, but not at a worrisome level—and some of that fat is good fat," says Alexandra Lewis, RD, LDN. "And though eggs contain cholesterol, we now understand that cholesterol in food is not directly associated with cholesterol levels in your blood."

Eggs are packed with protein, vitamins, and minerals. Stop ordering egg white omelets. Eat the whole egg.

2. Frozen Foods

Frozen pizza and ice cream gave the whole frozen aisle a bad name. But frozen produce is actually great.

Fruits and vegetables get flash frozen at peak ripeness when nutrient content is highest. That means frozen broccoli might be more nutritious than fresh broccoli that's been sitting in your fridge for a week.

"I love using steam-in-the-bag frozen veggies as a side dish, frozen berries on my oatmeal, and the occasional frozen meal for my lunch," Lewis says.

Just watch sodium in vegetables packed with sauces. Plain frozen vegetables or ones lightly seasoned with herbs are your best bet, says Jennifer Patzkowsky, MS, RDN/LDN.

3. Coffee

Too much coffee causes problems—rapid heartbeat, sweating, digestive chaos. But coffee in moderation has been shown to be beneficial for many people.

Coffee contains essential B vitamins and has been associated with lower risk of type 2 diabetes, according to Juliana Dewsnap, RD, LDN, CPT.

The catch: What you put in coffee matters. Black coffee is healthy. A venti caramel macchiato with extra whipped cream and sugar is a different story.

4. Carbs

Bread, starchy vegetables, oats—carbs get blamed for everything from weight gain to brain fog.

Except your brain, kidneys, and muscles need carbohydrates to function properly, Dewsnap explains. Your body burns energy from carbs more efficiently than any other macronutrient.

Plus, these foods contain fiber, which regulates digestion and keeps you feeling full. Hard to get that from a high-fat, high-protein diet.

Carbs aren't the enemy. They're literally fuel for your body.

5. Gluten

Gluten may have picked up the roughest reputation of anything on this list, with “gluten-free” labels often treated as a universal sign of health. But in reality, gluten is simply a protein found in wheat, barley, and rye—its main job is helping dough hold together.

"Only those who have celiac disease, a wheat allergy, or a gluten intolerance experience a negative health impact from eating gluten," says Rachel Caine, MS, RD, LDN.

If that's not you, whole-grain pasta and bread are fine. Actually, it’s better than most gluten-free alternatives, which tend to be more processed and have less fiber.

6. Dairy

Not all dairy is equal—Greek yogurt versus ice cream, obviously. But dairy in general gets unfairly trashed. Dairy contains important nutrients like vitamin D, magnesium, and potassium. It’s a good protein source too.

"Even people who are lactose intolerant can enjoy and healthfully tolerate certain types of dairy, particularly fermented or aged products such as kefir, aged cheese, or yogurt," Caine says.

That's lactose intolerance, not dairy allergies. Two different things. If you're actually allergic to dairy, none of this applies.

Most nutritionists agree that dairy in moderation helps with weight loss, muscle gain, cardiovascular health, and bone health.

7. Canned Fruits and Vegetables

Like frozen produce, canned fruits and vegetables are picked at peak ripeness and immediately processed.

Canned foods are convenient and better than many snacks, as long as you avoid ones packed with salt and sugar, Patzkowsky says.

Check labels. Canned vegetables in plain water or light brine are fine. Canned fruit swimming in heavy syrup is basically sugar water with fruit flavor.

Why This Keeps Happening

Foods get labeled "unhealthy" based on outdated information. Then the reputation sticks forever even after science proves otherwise.

Eggs got blamed for cholesterol problems before we understood how dietary cholesterol actually works. Carbs and gluten got lumped together as villains despite being essential for most people. And frozen and canned foods got dismissed as inferior when they're often just as nutritious as fresh and way more convenient.

The Bottom Line

Eggs, frozen vegetables, coffee, carbs, gluten, dairy, and canned produce all have worse reputations than they deserve.

Stop avoiding food because some diet trend from five years ago said it was bad. Check actual current science instead of following outdated reputations.

Unless you have celiac disease, dairy allergies, or other specific medical conditions, these foods are fine. They're sometimes better than the alternatives marketed as healthier.

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