The Health Benefits of 10 ‘Unhealthy’ Foods

Have you ever stopped in the grocery aisle to contemplate whether something you were about to buy was healthy? A lot of the foods we love have gotten bad raps over the years from research. They may contain ingredients that contribute to chronic conditions from diabetes to dementia to heart disease and some cancers.

But often these same foods contain nutrients we need — or may have been vindicated by subsequent studies. 

Here are 10 foods you may have been told aren't particularly healthy. The caveat? They may still be bad for you if you over eat them or prepare them in a manner that is unhealthy. Avocado may be a good source of healthy fats, but it contains a lot calories from that fat — so moderation is important.

Avocado
Speaking of avocados, this fruit is often denigrated for its high fat content – one medium-sized avocado accounts for 240 calories and 22 grams of fat. But its fat is the good kind, mostly monounsaturated, which doesn’t increase cholesterol in the blood and research shows can help lower bad LDL cholesterol. They’re also fiberful and contain a variety of essential nutrients and vitamins: antioxidants vitamins C, E and K, lutein for eye health and folate for DNA synthesis, neurotransmitter function and red blood cell production. Together, this makes avocados a good choice for low-carbohydrate diets.

Bread
While it’s still best to avoid low-nutritional value white bread (unless enriched with essential nutrients), whole grain bread has many benefits. It’s rich in fiber, iron and B-vitamins including niacin, thiamine and riboflavin. Research shows in a well-balanced diet, whole grain bread can help lower insulin and cholesterol levels and reduce risk of heart disease and diabetes. 

Cheese
Yes, cheese high in saturated fat, but cheese is an abundant source of calcium, protein and probiotics, needed respectively for bone health, building muscle, boosting metabolism, stabilizing fluids and keeping your gut microbiome balanced. Hard cheeses are best. They contain characteristics that help limit fat absorption.

Chocolate
Milk chocolate is high in fat and sugar. But dark chocolate in moderate amounts offers immune-boosting and anti-inflammatory properties, and studies have shown that it promotes blood flow to the heart and brain and may even help maintain healthy blood cholesterol levels. 

Eggs
For such a small food, eggs are nutritionally mighty, loaded with essential nutrients including protein, iron, phosphorus, selenium and vitamins B2, B5 and B12. They’re high in cholesterol which is why they used to be considered “bad.” But studies show they don’t raise blood level cholesterol. Eggs can still be problematic, but that’s mostly in how we prepare them; avoid added fats from frying them in butter or oil that’s the problem. Research also shows that if you’re healthy, you can eat up to 7 eggs a week if poached or combined in healthy ways in healthy dishes.

Peanut butter
Studies show that regularly eating (small portions) of peanut butter can help lower risk of diabetes and cardiovascular diseases. It’s because its ratio of saturated (bad) and unsaturated (good) fats — the body needs some of both, which helps balance LDL and HDL cholesterol. PB varieties can also a good source of fiber and minerals. For example, 2 tablespoons provide 200 mgs of potassium, needed for blood pressure maintenance and healthy nerve and cell function. But many store-bought brands are high in salt and high in sugar. Compare labels and look for healthy options – or make your own.

Potatoes
Potatoes get a bad rep because they’re a starchy carbohydrate, which can challenge people trying to lose weight. But potatoes are also a great source of fiber, potassium and vitamin C. The issue is the way we typically eat them – fried or loaded with butter. Baked or boiled with the skin (full of heart healthy and anti-cancer antioxidants), an occasional spud can be a good food fit.

Salt
The problem is Americans over-saturate their diet with salt: we consume double the recommended daily intake of just 1 teaspoon (2,300 mgs). Processed foods and restaurant-prepared meals are usually loaded with sodium, which is a big problem as it can increase blood pressure, bloating and water retention, headaches, enlarged heart muscles and increase the risk of heart disease and stroke risk. The body critically needs a small amount of salt for smooth functioning of nerve cells and muscles and to maintain body fluid balance — but not as much as most Americans consume. 

Yogurt
Like cheese and other dairy, as long as you avoid full-fat yogurt varieties and those with added sugar, you’ll enjoy the healthy benefits of calcium, protein and probiotics. Opt for Greek yogurt, full of good bacteria to balance your gut microbiome, manage digestion and reduce risk of irritable bowel disease. Like other foods on this list, take a look at the label before you buy. Many yogurt brands have loads of sugar.

Coffee
For more than a century, coffee has been both pilloried and praised, and scientists and health advocates have frequently reassessed its place in the nutritional hierarchy. You probably think of caffeine content when you think of coffee, but there’s a lot more going on. Coffee contains antioxidants, for example. Studies have linked that cup o’ joe to a lower risk of heart disease and type 2 diabetes and to a longer lifespan. But that’s black coffee. When you ask your barista to add a bunch of sugar and saturated fat, the nutritional good may be offset by the bad.