When it comes to food and nutrition, there is a lot of misinformation out there and it can be hard to sort the facts from the fads. This results in many people wasting their time, energy, and money on foods and practices they believe are healthy but which have little to no evidence base behind them. It also results in some foods being unfairly demonized. 

Today we wanted to correct the record on five foods that people often avoid for health reasons, but that are actually far healthier than you might think. 

Potatoes

The humble potato has received a lot of unfair criticism in recent years, with many people believing that potatoes contribute to weight gain or are simply a source of empty carbs. While many potato-based products–such as chips and fries–are definitely not healthy foods, potatoes themselves actually have a great nutritional profile.

Potatoes are rich in vitamin C, a powerful antioxidant. They also contain plenty of potassium, fiber, vitamin B6, and manganese. The exact nutritional content varies between varieties, so don’t be afraid to try different kinds of potatoes. Sweet potatoes are another great option and have the added benefit of containing inflammation-fighting beta carotene. 

Enjoy a baked potato topped with a veggie-based filling as a healthy meal. Skip the butter and cheese if you want to keep the total calorie content down. Boiling or steaming your potatoes are also healthy options. 

Chocolate

That’s right, dessert fans–your favorite sweet treat can actually be good for you! Dark chocolate, in particular, can offer numerous positive health benefits. 

Dark chocolate is rich in antioxidants, particularly a flavonol called epicatechin, which plays a role in managing cholesterol levels and maintaining good heart and brain health. Flavanols can also help to protect the immune system and protect your cells. 

In addition, eating chocolate triggers the release of “happiness” neurotransmitters such as serotonin, dopamine, and endorphins. That’s why you feel calmer and happier after indulging in your favorite chocolate. 

Enjoy chocolate in moderation, as it is also high in calories and sugar, and choose a quality variety with a high cocoa content. Eat around one ounce as a snack, or add a few dark chocolate chips to trail mix. 

Eggs

Eggs have fallen out of favor in recent years due to their high levels of cholesterol. However, newer research seems to suggest that the cholesterol in eggs does not raise cholesterol levels in the body in a harmful way (source: Mayo Clinic.) They may even help to raise HDL (“good”) cholesterol. 

Eggs are also a great source of protein, which helps you to feel full and satisfied as well as giving you energy throughout the day. They are packed with other nutrients such as vitamins A, B2 and B12, choline (an important nutrient for brain health amongst other things), and an incredible amino acid profile. 

Enjoy eggs boiled, poached, or scrambled for a quick and healthy meal, cut up hard boiled eggs on top of salads, or add them to dishes such as stir fries and savory oatmeal. 

Nuts and Nut Butters

Nuts are high in calories and fat, and many people avoid them for this reason. However, they are also nutritional powerhouses. 

The fat in nuts is the healthy kind, which our bodies need. Some research has shown that enjoying nuts in moderation may help to enhance weight loss and fat loss in the abdominal area. (Source: Better Health.) They are also full of protein, fiber, and nutrients including vitamins B1, B2, B3, and E. 

Enjoy nuts as a healthy snack on their own or in a trail mix, or add them to a variety of dishes including oatmeal, breakfast cereals, smoothies, salads, and stir fries. Don’t forget about nut butters, too. Look for nut butters that are made from 100% nuts without added sugars, preservatives, or other ingredients. 

Soy

Soybeans have been cultivated as food sources for around 3000 years, beginning in China and becoming a staple in many Asian countries. However, it wasn’t until the 1960s that soy-based food products really took off in Western countries. Today, soy products are hugely popular and commonly utilized as meat alternatives for vegetarians and vegans.

The health of soy products has been a subject of extensive debate. Soy contains isoflavones, or plant estrogens, which some previously believed may increase the risk of breast cancer in women and disrupt testosterone levels in men. However, both of these claims are now known to be untrue when eating soy foods in moderate quantities. (Sources: Reed, Camargo et al 2021, Mayo Clinic.) 

Soy is an excellent source of protein, polyunsaturated fats, fiber, and various vitamins and minerals. Consider replacing meat with tofu in some of your dishes, enjoying edamame as a healthy snack, or replacing some of your dairy milk consumption with unsweetened soy milk.