6 Demonized Foods That Might Actually Be…Healthy?

From butter to steak to whole milk, there are plenty of foods our great-grandmothers ate that slowly dropped off people’s grocery lists in the last few decades, thanks to concerns about saturated fats, trends toward plant-based eating, and the like. Recently, though, the ancestral health movement has many of these foods swinging back into vogue—and the latest iteration of the Dietary Guidelines for Americans actually recommends folks consume more of these foods. But is butter really a health food now? If all of the back-and-forth has left you scratching your head, you’re not alone! Here’s a look at a handful of long-demonized foods that actually offer some pretty legitimate health benefits, plus how to get them back onto your plate in a balanced way.

• ABOUT OUR EXPERTS: Brittany Michels, M.S., R.D.N., L.D.N., C.P.T., is a certified personal trainer and registered dietitian with The Vitamin Shoppe. Chris Mohr, Ph.D., R.D., is a registered dietitian and fitness and nutrition advisor at Garage Gym Reviews. 

What’s With The Changing Nutrition Advice?

The nutritional whiplash feels real right about now, and turns out, there’s good reason for it.

“Nutrition guidance hasn’t so much flip-flopped as it has evolved alongside science, technology, and culture,” explains Brittany Michels, M.S., R.D.N., L.D.N., C.P.T., a certified personal trainer and registered dietitian with The Vitamin Shoppe. “Early nutrition research (mid-1900s) relied heavily on observational data (read: correlation, not causation), limited biomarkers (cholesterol was easy to measure, inflammation wasn’t), and a reductionist approach (isolating single nutrients like fat or sodium rather than looking at whole foods). This led to broad recommendations like ‘avoid fat’ or ‘lower cholesterol at all costs,’ which unintentionally demonized many whole foods our grandparents ate regularly.”

Thankfully, recent decades have really deepened our understanding of nutrition and how it influences our health, according to Michels. Research methods have become more sophisticated; we’ve learned a lot about metabolism, inflammation, insulin resistance, gut health, and nutrient synergy; focus has shifted to dietary patterns from obsession over specific nutrients, and we’ve recognized that food quality, processing, and context matter just as much as the macros.

These developments have led to just the PR makeover that foods like butter and steak have been waiting for. “We’ve learned that many traditionally demonized foods were blamed not because they were inherently harmful, but because they were evaluated outside of the context of overall diet quality, processing methods, lifestyle factors, and individual health status,” notes Michels. “In many ways, modern guidelines are circling back to what earlier generations practiced intuitively: whole, minimally processed foods eaten in balance, rather than fear-based restriction of single ingredients.”

Go Ahead And Put These Foods Back On Your Grocery List

Your taste buds will be pleased to know that many previously taboo (but seriously delicious) foods can make their way back into your meals. The following demonized foods can actually do your body good, so long as you incorporate them into your eats in a balanced way.

1. Butter

For a while there, butter was demonized due to its high saturated fat content, and early studies linked saturated fat to heart disease. As a result, “butter was largely replaced by margarine during the anti-saturated-fat movement,” explains Chris Mohr, Ph.D., R.D., a registered dietitian and fitness and nutrition advisor at Garage Gym Reviews. “We now understand that butter, in small amounts, can fit great into a balanced diet and provides fat-soluble vitamins and flavor that improves satisfaction.” 

Specifically, “butter contains fat-soluble vitamins (A, D, E, K2), conjugated linoleic acid (CLA), and short-chain fatty acids that support gut health,” explains Michels. 

As for the cholesterol concerns? It’s not one-size-fits-all. “Genetics and individual metabolism can influence how someone responds to saturated fat,” Michels says. “Some may see higher cholesterol levels, while others may not.”

Read More: Are The New Protein Dietary Guidelines For You? Here’s How To Know

How can one enjoy butter in a more mindful way? “Using butter sparingly, rather than as a main fat source, is a practical approach,” shares Mohr. Think cooking, baking, or finishing dishes.

If you’re mindful of heart health, “pair butter with fiber-rich vegetables and balance your consumption of butter with that of unsaturated fats like olive oil,” Michels suggests. “Monitor personal response, blood lipids, or overall health markers, to guide intake.”

2. Eggs

Next up on the list: eggs (specifically egg yolks), which were demonized for their cholesterol content. What’s the problem there? “Dietary cholesterol was once thought to raise blood cholesterol and heart disease risk directly,” explains Michels. Now, we know that dietary cholesterol has a relatively small impact on blood cholesterol for most people.

Whole eggs provide high-quality protein, choline (critical for brain and liver health), lutein, and fat-soluble vitamins that support eye and metabolic health, shares Mohr. And since most of the egg’s vitamins and minerals are found in the yolks, you’re missing out on this important nutrition if you stick to whites alone.

One of the best parts about eggs: They’re super easy to incorporate into your meals. Think egg sandwiches with a slice or two of whole-wheat bread, egg-and-veggie omelets, and even hard-boiled eggs for a quick protein-packed snack.

“Some individuals may be more ‘cholesterol sensitive,’ so monitoring blood lipids is reasonable if you consume eggs regularly,” adds Michels. Thankfully, that’s usually standard practice at your annual physical.

3. Full-Fat Dairy

Now re-entering the chat: full-fat dairy products. Whole milk, full-fat yogurt, and the like were shunned during the low-fat era for being higher in saturated fat and calories, which folks believed connected them to heart disease and weight gain, the experts say.

However, the impact of full-fat dairy depends on your overall diet and intake of saturated fat. “Research now says that full-fat yogurt and cheese can even be beneficial for metabolic health and satiety because they have lots of calcium, protein, and probiotics that support gut and bone health,” notes Mohr.

What does balance look like here? Enjoy full-fat dairy in moderation and alongside fruit or vegetables. “For most adults, one to two servings per day can fit well into a balanced diet,” shares Mohr. “Some people do fine with more, especially if dairy replaces more processed foods, but it works best when total calories, saturated fat intake, and overall diet quality are kept in mind.” FYI: A serving looks like one cup of whole milk, full-fat yogurt, or 1.5 ounces of cheese. 

Cheese and vegetable sticks make a great snack, while a bowl of yogurt and fresh fruit is a satisfying breakfast. Just choose high-quality, minimally processed dairy products. “Look for dairy with a short ingredient list and minimal additives,” explains Mohr. “The best choices are free from added sugars, artificial thickeners, or extra flavorings.”

Of course, “genetics and individual metabolism affect lipid response, so some people may benefit from moderating intake,” Michels says. Keep an eye on your cholesterol markers over time and incorporate plenty of unsaturated fats if you’re concerned.

4. Potatoes

If you love your starches, you will be happy to hear that potatoes are back on the menu. “Potatoes were once labeled unhealthy due to their carbohydrate content,” says Mohr. Potatoes also had a frequent association with being high on the glycemic index and were most commonly thought of in their processed forms, like French fries and potato chips, Michels adds. 

However, “potatoes are actually high in potassium, vitamin C, and resistant starch when cooled,” shares Mohr. ICYMI: “Resistant starch is a type of carbohydrate that avoids digestion in the small intestine and instead ferments in the large intestine,” says Mohr. “This fermentation feeds good gut bacteria and produces short-chain fatty acids that are great for your gut health and metabolic function. Resistant starch can help improve insulin sensitivity, support digestion, and make you feel full without spiking your blood sugar as much.” 

Read More: 7 Ways To Make Your Carb Consumption More Blood Sugar-Friendly

While frying may not be the healthiest way to prepare these tubers, they’re plenty delicious boiled, baked, or roasted. 

If you’re concerned about the carbs, pair your potatoes with protein and healthy fats to support blood sugar control, Mohr suggests. “Individual blood sugar response varies, so some people tolerate potatoes well, others may need portion management,” adds Michels. “Experiment with timing and portion based on your own metabolic response. Most people tolerate about half a cup to one cup per meal—especially when timed earlier in the day or around exercise and paired with protein, fat, and fiber to support blood sugar balance.

5. Red Meat

Meat and potatoes used to be a staple meal combo, but red meat has gotten a bad rap in recent decades. “Red meat was often grouped as universally harmful, largely due to concerns about saturated fat and data about processed meat,” notes Mohr. Concerns about cancer and heart disease have also conflated unprocessed and processed red meat, contributing to concerns, Michels adds. “Genetics and metabolism influence lipid response, but risk is more strongly associated with processed meats, cooking methods, and overall diet quality,” she adds.

That said, “lean red meat contains iron, zinc, and vitamin B12, which are especially important for energy and muscle health,” says Mohr.  It’s also rich in creatine. 

To enjoy red meat in a balanced way, Mohr says to choose lean cuts that are minimally processed, keep portions reasonable, and balance your meat with plant foods. 

“A reasonable portion of red meat is about three to four ounces cooked, roughly the size of a deck of cards or the palm of your hand,” explains Mohr. “This amount provides protein, iron, zinc, and B vitamins without overdoing the saturated fat or calories. Consuming red meat a few times per week is fine for most people, especially when it is enjoyed with other options across various food groups, including colorful and fiber-rich vegetables, fruit, and others. This balances the meal and supports your heart and gut health.”

Bottom line to remember with red meat: “There is a big difference between eating a blue cheese-smothered bacon burger smothered with a side of fries and a beer, and eating a smaller portion of lean meat with veggies and a side of potatoes,” Mohr suggests. 

6. Salt

Salt may not be a “food” per se, but the ingredient has certainly come under fire, primarily over concerns about hypertension and cardiovascular disease. “However, we now know that sodium needs vary widely,” says Michels. “Genetics, activity level, and health status can make some people more salt-sensitive than others. Both extremely low and extremely high intake of salt can be harmful in certain populations, depending on genetics, activity level, and health status.” 

Read More: New Study Suggests Low Sodium May Trigger Anxiety

However, if you want to include salt, Michels recommends seasoning your food with it to taste,  favor whole foods over processed sources, and adjust based on personal health markers, activity, and sweat loss.

Keep in mind that “Most excess sodium comes from ultra-processed foods, not salt added at home,” says Michels. “While natural salts like Himalayan or Celtic salt contain trace minerals, the real benefit comes from using salt intentionally with whole foods rather than consuming large amounts hidden in processed foods.”

The Bottom Line

Foods that were once enjoyed and made a weekly appearance on the family weekend grocery list have been sidelined and labeled as “unhealthy” over the years, striking fear into the hearts, minds, and stomachs of consumers everywhere. However, many of them are making quite the comeback lately. 

“The takeaway is that many ‘demonized’ foods were never the problem on their own,” says Mohr. “Context, portion size, and overall dietary pattern matter far more than whether a single food fits a past nutrition headline.” However, it is still a good rule of thumb to enjoy some of these foods in moderation, and with a well-rounded plate complete with plant-based foods like fruits, vegetables, and whole grains.