13 “Bad” Foods That Are Actually Good for You

November 25, 2025

A montage of healthy foods including popcorn, canned fruit and dark chocolate

Some foods get a bad rap that they don’t necessarily deserve. Eggs, nuts and cheese, for example, have been viewed as unhealthy choices because of their fat or cholesterol content. But these foods have many redeeming nutritional qualities and they can be part of a balanced diet.

University Hospitals clinical dietitian, Jennifer Miavitz, RD, shares some of the common foods that may be better for you than you think.

1. Eggs

Con: High in cholesterol.

Benefits: Protein, antioxidants, omega 3 fatty acids, minerals and vitamins.

Eggs have been the subject of conflicting dietary advice over the years. Experts at one time warned eggs may be bad for the heart because the yolk contains a lot of cholesterol. The American Heart Association had advised people to eat no more than three eggs per week. Those dietary restrictions have been dropped.

Eggs are seen more favorably now. They are a nutritional powerhouse and unlikely to pose a risk for heart disease for most people. Research in recent years has shown that eggs eaten in moderation may actually improve HDL cholesterol (good cholesterol) and lower the risk of cardiovascular disease.

“We get questions all the time about eggs,” says Miavitz, who provides inpatient nutritional support. “For most people, eggs can be a great addition to a healthy diet. The guidelines now say most people can eat one egg per day. If you’re concerned about the cholesterol and heart disease, my suggestion would be to use one whole egg and two or three egg whites to gain more protein and limit your intake of saturated fat and cholesterol.”

If you really want to limit the saturated fat and cholesterol, only use egg whites, she says. The whites contain no cholesterol or saturated fat and are a great source of protein.

2. Cow’s Milk

Con: Saturated fat.

Benefits: Calcium, vitamins, minerals and protein.

Whole milk is high in saturated fat, which can be a health concern. But milk is one of the most nutritious foods, containing vitamin B12, calcium, riboflavin and phosphorus. It’s often fortified with vitamin D.

“A moderate amount of full-fat milk or dairy products is okay when used sparingly, but we truly want to prioritize lower-fat options on a consistent basis.” says Miavitz. “I recommend lower-fat options, such as 1% or fat-free milk.”

3. Cheese

Con: High in saturated fat, calories and sodium.

Benefits: Protein, calcium, phosphorus, B-12, probiotics.

Different types of cheeses have different nutritional profiles. Mozzarella and ricotta, for example, are relatively lower in fat and calories than harder cheese such as cheddar. Some varieties are good sources of probiotics. These include cheeses that are aged, fermented and not pasteurized.

Dietary guidelines suggest that cheese can be part of a balanced diet, with an emphasis on low-fat options, Miavitz says. Recent research has linked consumption of about 1.5 ounces of cheese a day to lower risk of heart disease and stroke. That may be due to fermentation benefits.

4. Potatoes

Con: Carbohydrate content.

Benefits: Fiber, potassium, magnesium, vitamin C.

People on low-carb diets often avoid potatoes because of the high carb content. People with diabetes have been told to avoid them because all that starch coverts to glucose and can spike blood sugar. Potatoes’ bad reputation also is related to how they’re prepared. French fries and potato chips add fat, salt and calories that undermine the health benefits of potatoes.

Potatoes have a lot going for them nutritionally, and can be part of a healthy diet even for people with diabetes. “Both white potatoes and sweet potatoes are a complex carbohydrates. They’re fat-free, cholesterol-free and they’re loaded with antioxidants, fiber, vitamins and minerals,” Miavitz says. “They can be part of a heart healthy diet. Be mindful of what you add to the potato.”

Portion control is key, she says. “Potatoes are a starchy vegetable, so we consider it more of a carbohydrate,” she says. “We want to make a quarter of our plate is a starch or carb. So, the potato would go in that quarter of plate.”

5. Shellfish

Con: High in cholesterol.

Benefits: Low-fat protein, source of omega 3s.

Shellfish such as shrimp, crab and lobster are high in cholesterol, which may deter people who are watching their cholesterol. But shellfish can be part of a heart-healthy diet. On the plus side, shellfish are low in saturated fat, and some varieties are high in omega-3 fatty acids, including clams, oysters and mussels.

“The American Heart Association recommends adults aim to eat two servings (3-oz cooked one serving) weekly of omega-3 rich seafood,” Miavitz says.

Limits are recommended for some types of seafood because of mercury levels. But shrimp, lobster and crab typically have lower mercury levels and are among best choices, according to a national advisory on seafood consumption. Mercury advisories are aimed at women of childbearing age or who are pregnant, children and those with weakened immune systems. “Healthy preparation is important. Avoid deep frying and/or heavily breaded options,” Miavitz says.

6. Coffee

Con: Increased heart rate, anxiety.

Benefits: Brain health, lower risk of type 2 diabetes and colorectal cancer.

Coffee has been a subject of debate over the years. People used to be warned against drinking too much coffee. At one time it was considered a possible carcinogen that could also raise the risk of cardiovascular disease.

But a large body of evidence has found coffee to be a healthy beverage. Drinking a few cups of coffee every day doesn’t increase risk of cardiovascular disease and is actually associated with lower risk of several chronic diseases.

“More recent data is showing it may help reduce risk of certain diseases such as obesity, type 2 diabetes and certain types of cancer,” Miavitz says. “Up to 400 milligrams a day is considered an appropriate amount (about four, 8-ounce cups). However, some people are sensitive to caffeine and need to limit coffee intake. I suggest people consult with a physician about possible medication interactions or conditions such as pregnancy, where we should limit or avoid caffeine.”

7. Nuts

Con: High in fat and calories.

Benefits: Healthy fats (unsaturated), omega 3 fatty acids, fiber, protein.

Calorie-rich, nuts have been a no-no for many dieters. But they have earned new respect as a healthy, plant-based protein. Nuts are associated with cardiovascular benefits. They may help improve artery health, lower blood pressure and unhealthy cholesterol levels.

“They’re a great source of fiber and contain heart-healthy unsaturated fats and omega 3 fatty acids,” says Miavitz. “The key with any nuts is the portion size. A true portion size is about 1.5 ounces.” Also, go for unsalted, unsweetened nuts. Raw, dry roasted or unsalted peanuts in the shell are good choices.

8. Chocolate

Con: High in fat, sugar and calories.

Benefits: 70 percent dark cocoa contains antioxidants and minerals.

Not all chocolate is created equal nutritionally. “Focus on the percentage of cocoa,” Miavitz says. “The higher the percentage of cocoa, the lower the amount of added sugar. Chocolate that contains at least 70 percent cocoa is more nutrient dense and is a source of antioxidants, namely a flavanol, which helps to fight inflammation and protect against cellular damage.”

Dark chocolate may improve heart health and brain function by improving blood flow, and may provide stress reduction and help manage diabetes, Miavitz says. It’s also laden with minerals, including iron, magnesium, copper, potassium, phosphorus and zinc, and is a good source of fiber.

Important to remember: a serving size is 1 to 2 ounces. “Also, check out the ingredient list. You want to make sure the first ingredient listed is cocoa, not sugar.”

9. Avocados

Con: High in fat.

Benefits: Healthy fats (unsaturated), fiber, antioxidants, minerals and vitamins.

Avocados have a reputation for being a fattening food, but they pack a ton of health benefits. “They contain high amounts of unsaturated fats, which can help improve cardiovascular health and decrease LDL cholesterol (the ‘bad’ cholesterol),” Miavitz says. “They are a nutrient-dense food, rich in potassium, fiber and antioxidants.”

They’re also calorie-dense, so watch out for that guacamole. One avocado can contain close to 400 calories. A recommended serving is about one-third of a medium-sized avocado.“I suggest incorporating avocados as a replacement for saturated fats, such as adding avocado to toast, replacing butter. You can also use avocados to replace butter or oil for baking,” Miavitz says.

10. Dark Meat Poultry

Con: Higher in fat and calories than white meat.

Benefits: Good source of protein, minerals and B vitamins.

Dark meat poultry can be part of a healthy diet, Miavitz says. Although higher in calories, total fat and saturated fat than white meat, dark meat contains higher amounts of nutrients such as iron and zinc.

“White meat does contain more protein, less calories and less total fat per serving. White meat also provides higher amounts of other nutrients such as phosphorous and vitamin B12,” Miavitz says. “Both varieties can fit into a healthy diet, and provide good sources of different nutrients. It’s important to take the skin off and avoid deep frying to keep this a great source of healthy protein.”

11. Dried Fruits

Con: High in calories and sugar.

Benefits: Fiber, vitamins, minerals and antioxidants.

Dried fruits often get a bad rap because they contain a significant amount of natural sugar and calories. But certain dried fruits, such as dates and raisins, are good sources of fiber, minerals and antioxidants.

Avoid dry fruits with added sugars and watch portion sizes, says Miavitz. It’s easy to overdo it with dried fruits because of their sweetness.

12. Popcorn

Con: Can be high in fat, sodium and calories, depending on preparation.

Benefits: High in fiber and antioxidants, low calorie.

Popcorn comes in many forms. In its basic form, it’s a healthy snack. But popcorn can be quite unhealthy depending on the oil used for popping and whether it’s loaded with butter, salt, sugars or artificial flavors.

Watch out for prepackaged microwave popcorn, which can be high in fat and sodium and also have chemical ingredients. Your best bet is to buy plain kernels to pop in an air popper, microwave or on the stovetop with a small amount of vegetable oil, says Miavitz.

If you use oil, she recommends popcorn made with a vegetable oil such as canola, olive, corn or safflower, and avoiding tropical oils such as coconut and palm oils. “Preparation is key,” she says. “Popcorn in general is good source of fiber and antioxidants. It’s low calorie and is considered a whole grain, which helps us feel full longer.”

13. Canned Fruits and Vegetables

Con: Added sodium or sugars.

Benefits: Vitamins and minerals.

“Canned fruits and vegetables get a bad rap, but can actually be pretty healthy for us,” says Miavitz. Canned produce has a similar amount of vitamins and minerals as fresh or frozen fruits and vegetables. Look for low-sodium choices in canned vegetables and no added sugars in canned fruits, she says.