In the realm of nutrition, some foods are often unfairly criticized. Many individuals steer clear of certain items due to their perceived negative health impacts, potentially missing out on valuable benefits. Nutrition expert Tara Collingwood, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, emphasizes that many so-called ‘unhealthy’ foods pose issues only when consumed in excessive amounts or overly processed forms. By considering the overall dietary pattern, numerous foods typically deemed undesirable can actually be nutritious and satisfying. Let’s explore seven such foods that, contrary to popular belief, can be beneficial when consumed wisely.

Take the humble potato, for instance. Frequently maligned due to its association with frying or heavy toppings like butter, the potato itself is quite nutritious. Collingwood highlights that even white potatoes are rich in potassium, vitamin C, and fiber—especially when consumed with their skin. When baked or roasted, potatoes serve as a wholesome and fulfilling carbohydrate source.

Pasta is another food that often falls victim to dietary misconceptions. Collingwood points out that pasta itself isn’t problematic; rather, it’s the tendency to consume it in large quantities without balance. Pasta offers a steady source of carbohydrates essential for energy. When combined with proteins, vegetables, and healthy fats, it forms a well-rounded meal. The key issue arises when pasta dominates the plate, overshadowing other nutrients.

Potatoes

Potatoes get a bad reputation because they’re often fried or loaded with butter, “but the potato itself is incredibly nutrient dense. And yes, I am talking about white potatoes!” says Collingwood. “They are full of potassium, vitamin C, and fiber (when you keep the skin on). A baked or roasted potato can be a very balanced, satisfying carbohydrate source.”

Pasta

Pasta isn’t the enemy but portion extremes are, says Collingwood. “Pasta provides steady carbohydrates for energy, and when you pair it with protein, veggies, and healthy fats, it becomes a completely balanced meal. The problem isn’t pasta itself, it’s when the plate is all pasta with nothing else,” she says.6254a4d1642c605c54bf1cab17d50f1e

Eggs

Yes, you can eat eggs, and even the yolk! “Eggs were demonized for years because of cholesterol, but current research shows dietary cholesterol doesn’t impact blood cholesterol the way we once thought. Eggs are one of the most nutrient rich,” says Collingwood.

Full-Fat Dairy

You don’t need to stick to low fat dairy products. “Full fat dairy can be a great choice for satiety and blood sugar control. The fat helps you feel fuller longer, and research shows it doesn’t increase heart disease risk the way older guidelines suggested. Like anything, it’s about portion size and what fits your lifestyle,” Collingwood tells us.

Dark Chocolate

Dark chocolate is rich in antioxidants and can absolutely be part of a balanced diet. “The key is choosing higher cocoa content (ideally 70% or above) so you get more of the flavanols and less added sugar. A small amount can support heart health and satisfy cravings,” says Collingwood.

Peanut Butter

And, peanut butter also offers health benefits. “People fear peanut butter because it’s high in calories, but those calories come with healthy fats, protein, and fiber. It’s incredibly satisfying and can actually help with appetite control. Just stick to varieties without added sugars or oils,” says Collingwood.

Bread

And finally, bread. “Bread isn’t ‘bad,’ but rather it’s the type and context that matter,” explains Collingwood. “Whole-grain or sourdough breads provide fiber, B vitamins, and steady energy. Pairing bread with protein and healthy fat helps keep blood sugar stable. What we want to avoid is labeling carbs as the enemy.”