What A Dietitian Has To Say About ‘Good’ And ‘Bad’ Foods

If you’re on TikTok, you’ve probably noticed a recent trend in which loads of nutrition “professionals” and “experts” rant about the foods they’d never buy or eat. The videos are everywhere—and they’re filled with all sorts of foods and products TikTok creators have deemed unworthy of their money and tastebuds. The food items they claim they would never touch include everything from pizza, macaroni and cheese, and cereal, to soda, dairy, and gluten. 

On the surface, some of these recommendations make sense. After all, we know soda isn’t healthy for us, right? Outside of some downright ridiculous claims (e.g. that no one should ever touch a packaged food item), I take no issue with people talking about the health benefits of various foods or pointing out ingredients that might be potentially harmful. What I do have a problem with, though, is demonizing some foods and glorifying others. So I’ll cut right to the chase: There are no inherently good or bad foods. 

I know, I know, you’re over there thinking, but what about…? or I’ve been told not to eat [XYZ], or my doctor said this one raises my cholesterol. There’s a lot of confusing (and contradictory) information about health and nutrition available at our fingertips these days, and as a registered dietitian, I believe reason lies somewhere in the middle.

Why Labeling Foods Is Not Helpful

Thinking of certain foods as fundamentally good or bad contributes to an all-or-nothing mentality that’s long been common in diet culture. The ‘good’ foods are safe to eat, while the ‘bad’ foods are unhealthy and must be avoided, leaving you with very restrictive rules around food.

This can create multiple issues. 

Labeling and restricting foods can actually contribute to increased cravings and binge behaviors. In this study, we see a positive correlation between restrictive eating and binge eating disorder. One of the hypotheses about the link is that hunger and physiological cues associated with restriction intensify food cravings and increase appetite. 

All-or-nothing thinking is also a recipe for feelings of guilt and failure. Diet culture often leads people to believe they lack willpower or the discipline it takes to be successful, when the labeling of foods (and the mentality associated with it) is really the problem. This is why caving and eating a ‘bad’ food may lead to a ‘bad’ or day/week/month (or however long it takes to get back on track). We internalize these labels and interpret our ability to abide by them as reflections of us as people. Case in point: One study showed absolute terms to be more prevalent in the vocabulary of those with anxiety and depression.

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Subscribing to rigid thinking about good and bad foods can even set one up for isolation and social withdrawal. Since many social events are based around food, choosing to eliminate certain foods or whole food groups can make it more difficult to participate. This can even contribute to judgment of those who are. 

Not to mention, many foods often labeled as good or healthy are more expensive and out of reach for some people. This can make those with smaller food budgets or less access to fresh foods feel ostracized for their food choices. For example, buying organic or out-of-season produce can get very pricey. The same goes for grass-fed meats and dairy and pasture-raised eggs.

Ultimately, the foods we eat do not define who we are as human beings. Foods themselves hold no moral value, and our identity does not lie in what we choose to consume (or not consume).

But Aren’t There Some Foods We SHOULD Avoid?

Now, while I don’t recommend labeling foods good and bad, that doesn’t mean all foods are created equal when it comes to nutrition and their health-promoting (or demoting) properties. After all, some foods and ingredients have been linked to increased disease risk, and I therefore wouldn’t recommend making them part of your daily routine. 

For example, trans fats (found primarily in processed foods) have been linked to numerous health issues. Fortunately, effective in 2020, the FDA banned the use of the main source of trans fats (partially hydrogenated vegetable oils) in food products. Other food additives and ingredients such as artificial sweeteners, food colorings, and excess added sugar have also been associated with various health concerns. As such, it may be best to limit your intake of some of these items. However, occasionally eating something that contains them doesn’t mean you’ve failed or can’t be healthy. Again, our worth or morality is not determined by what we eat!

Read More: 5 Possible Reasons Why You’re Craving Sugar

The only foods you should truly avoid completely are those you have an allergic response to, as well as those that have spoiled or pose a bacterial risk, such as undercooked meats or food with mold. 

So, How Are We Supposed To Think About Our Food?

Food, like life, is not black and white. Rather than labeling foods good or bad—and falling victim to the unhealthy eating behaviors and mental struggles that can be associated with such restriction—perhaps we can embrace the gray area and attempt to view food on a spectrum.

Think of it this way: All foods provide fuel for our body. Some of that fuel is more efficient, makes us feel better, and can be incorporated into our regular diets to provide for our nutritional needs and reduce disease risk. Meanwhile, other fuel sources may be less efficient but make us feel good emotionally. While eating them regularly may not best serve our health, we can certainly enjoy them guilt-free here and there.

After all, food isn’t just fuel. It’s meant to be enjoyed and bring pleasure as well. Finding the balance between eating more nutrient-dense foods and still deriving satisfaction from occasional indulgences can help nourish us, body and soul. 

If you’re not quite sure how to do this, I recommend focusing on intuitive eating. Intuitive eating is a practice that teaches you to listen to (and trust!) your body’s cues about food. Getting more in tune with your body’s physical and emotional sensations around hunger and fullness can help you make decisions about when and what to eat to best fuel your body and mind. Eating this way can remove any need for labeling foods as good and bad, create a sense of freedom I think most of us crave, and help us build a lifestyle that’s both healthy and sustainable.

Rebekah Feemster, R.D.N., L.D.N., is a registered dietitian nutritionist with a passion for food and fitness. She also holds a Certificate in Adult Weight Management from the Commission on Dietetic Registration. Rebekah has experience working in a variety of health and wellness settings including hospitals, corporate wellness, fitness and rehab facilities, and holistic health. Rebekah finds joy in sharing her nutrition knowledge and helping others develop a healthy relationship with food and their bodies. When she’s not talking about (or making) food, you’ll find her outside doing yoga, hiking, or tending her backyard chickens.