Eggs, potatoes, coffee—these essential ingredients, along with others, have acquired negative perceptions, according to nutrition specialists, yet they may not warrant such condemnation. In reality, certified dietitians, physicians, and nutrition academics are progressively recommending their consumption.
Dietary guidance constantly evolves, causing consumers to feel unsure about the true healthfulness of certain foods. NBC News consulted nine health professionals regarding the foods they believe have been unjustly demonized. Here are several items they identified, along with the advantages individuals might overlook if they completely eliminate them.
Eggs are packed with protein
Eggs have faced criticism for their elevated dietary cholesterol content, once presumed by health authorities to potentially contribute to cardiovascular ailments, as noted by Dr. Maya Vadiveloo, an associate professor of nutritional sciences at the University of Rhode Island.
However, recent scientific findings have refuted this belief, indicating distinct effects on heart health between dietary cholesterol and blood cholesterol.
According to the Centers for Disease Control and Prevention, consumption of foods rich in saturated fats, such as beef, deep-fried items, and fatty dairy products, can elevate the type of blood cholesterol linked to cardiovascular risks. Conversely, intake of cholesterol-containing foods like eggs and shellfish exhibits minimal correlation with blood cholesterol elevation or heart disease risk.
Despite this paradigm shift, eggs continue to endure a negative perception. Vadiveloo suggests this could be attributed to their frequent pairing with other breakfast items.
"People often associate eggs with bacon and hash browns," she remarked—components notorious for their high salt and saturated fat content. Nevertheless, eggs stand as a wholesome nutritional choice on their own, she emphasized.
The American Heart Association advocates for the consumption of one or two eggs daily as a high-quality protein source, with each egg providing approximately 6 grams.
Additionally, eggs serve as a reservoir of vitamin D and choline, a vital nutrient implicated in metabolism, cognitive function, and muscular coordination.
Eggs even hold endorsement from the WeightWatchers program, which employs a point-based system to assess the nutritional value of various foods and beverages. Fruits, vegetables, and lean proteins carry zero points, obviating the need for portion monitoring among adherents. Eggs have been designated as "ZeroPoint" foods since 2017.
Just don’t fry your potatoes
It's common knowledge that the method of cooking and flavoring food impacts its healthfulness. Caroline Susie, a certified dietitian and spokesperson for the Academy of Nutrition and Dietetics, pointed out that potatoes have received a bad rap due to the unhealthy techniques used in their preparation.
"Potatoes are truly wonderful. However, we often mishandle them by discarding the skin or frying them or adding a multitude of toppings like sour cream, butter, and bacon," Susie explained. These toppings contribute saturated fat, which should be limited to 13 grams or less per day, according to guidelines from the American Heart Association.
A study conducted in 2021 revealed that frequent consumption of french fries was linked to an elevated risk of chronic conditions such as Type 2 diabetes and hypertension. Conversely, boiled, baked, and mashed potatoes showed no association with increased hypertension risk in the same study and were only marginally correlated with a higher likelihood of Type 2 diabetes.
Potato skins are rich in fiber, which promotes digestive health. Additionally, potatoes contain notable amounts of vitamin C and potassium, Susie noted.
She recommended methods such as roasting, baking, mashing, or boiling potatoes and suggested seasoning them with olive oil, salt, pepper, and herbs.
Frozen doesn’t always mean less healthy
Seven nutritional specialists lamented the prevailing belief that frozen fruits and vegetables are inferior to their fresh alternatives.
"Frozen vegetables and fruits are harvested at their peak nutritional value and promptly flash-frozen. Consequently, they often preserve higher nutrient levels than fresh produce," Vadiveloo explained, "especially in regions with pronounced seasonal fluctuations and limited availability."
Susie noted that besides maintaining their nutritional integrity, frozen vegetables are occasionally more cost-effective than fresh varieties and can aid in reducing food wastage.
“Sometimes when I buy fresh produce, it essentially just goes to, I joke, the veggie bin graveyard. It just goes there to die,” she said. “But canned and frozen lasts longer.”
A few cups of coffee are not cause for concern
Coffee's unfavorable reputation stems from its caffeine content, which is addictive and can induce jitteriness or anxiety in some individuals when consumed excessively.
Nevertheless, the Food and Drug Administration asserts that individuals can safely consume up to four or five cups per day. Scientific studies indicate that coffee consumption may lower the risk of cancer, heart failure, Type 2 diabetes, and even mortality.
Vadiveloo disclosed that she indulges in three to five cups of coffee with milk daily. She highlighted research suggesting that coffee can enhance cognitive function, leading her to believe that the benefits of coffee outweigh the potential drawbacks of caffeine intake.
"I consistently dispel this myth because many people claim, 'Oh, I'm trying to cut back on coffee or caffeine.' However, research consistently indicates that moderate coffee consumption, particularly without excessive added sugar or creamer, poses no health risks," Vadiveloo affirmed.
Alicia Henson, the educational specialist for the Master of Nutritional Sciences and Dietetics program at the University of California, Berkeley, emphasized that the healthfulness of coffee—much like potatoes—depends on what is incorporated.
"If you're frequenting Starbucks and consuming frappuccinos or heavily sweetened coffee drinks, then it's not necessarily a healthful choice," Henson remarked.
The type of carbohydrate makes all the difference
Experts highlighted that carbohydrates as a collective are often perceived as unhealthy, partly due to the prevalence of low-carb and ketogenic diets. However, it is inaccurate to assume that all carbs are equal.
"The distinction lies in the quality of carbohydrates—refined versus whole grains," remarked Dr. Linda Shiue, an internist and the head of culinary and lifestyle medicine at Kaiser Permanente.
Refined grains, found in processed foods like white bread, crackers, and pastries, lack the fiber and nutrients essential for the health benefits associated with whole grains, Shiue explained. These nutrients include iron and B vitamins. Conversely, grains like quinoa, farro, and brown rice provide protein, magnesium, iron, and fiber, promoting satiety.
Dr. Melina Jampolis, a physician nutrition specialist practicing in Los Angeles, often suggests a specific whole grain to patients as a snack, surprising them: popcorn.
Many individuals associate popcorn with the heavily seasoned movie theater version, laden with salt, butter, and sometimes sugar, often accompanied by a large soda. However, Jampolis emphasized that homemade popcorn prepared with only olive oil and spices is high in fiber and can complement a balanced diet. Furthermore, research indicates that popcorn contains phenolic acids, a type of antioxidant.
Jampolis stressed that individuals should not fixate on avoiding any particular food; instead, they should cultivate a dietary pattern that prioritizes whole foods over highly processed items with added sugar.
"That's the approach taken by true experts," she asserted. "We don't evaluate individual foods in isolation."
