Expert Panel Shares The Truth About 13 Controversial Foods

I will never forget that when I was growing up, eggs were good for me, then eggs were no longer healthy, and then they were healthy again. It was all so confusing. It still is.

I am not alone. Every day, we find ourselves navigating through a deluge of dietary advice, where what’s considered a superfood one day might be deemed a dietary villain the next.

To cut through the noise and get to the heart of the matter, I asked the people who know nutrition best.

Not just anyone, but credentialed experts who’ve spent years studying the intricacies of nutrition, health, and the science behind diet.

Keep in mind as you read this article that the goal is not to provide definitive answers or to settle these controversies once and for all.

Instead, it’s to offer insights and perspectives from experts.

Our Panel Of Experts

Before we make sense out of the controversial foods, let’s take a moment to introduce our panel of experts.

Linda Miranda, RDN

With 12 years of experience and a Master’s in human nutrition, Linda Miranda is deeply passionate about food and nutrition.

Currently a doctoral student in clinical nutrition, she emphasizes that consuming “superfoods” in abundance is not always beneficial and advocates for a balanced approach to nutrition, recognizing individual dietary needs and sensitivities.

Victoria Whittington, RDN

Victoria has over a decade of experience as a registered dietitian. Her focus is in the health and fitness industry.

Her background in nutrition and client work enables her to debunk common myths about food.

She stresses the importance of overall healthy habits for maintaining well-being.

Brittany Lear, RD

The owner of EatSipSave.com, Brittany Lear, has been a Registered Dietitian for more than ten years, specializing in adult nutrition, oncology, and nutrition support.

She advocates for evidence-based practice and dispels the myth that a single food can dramatically improve health, emphasizing the synergistic effects of a balanced diet over mega dose supplements.

Maria Emerick, RD

As a Registered Dietitian and private practice owner, Maria Emerick focuses on a “food first” approach to healing, supported by research-based clinical experience and a philosophy of nourishment over dieting.

She stresses the need for evidence to support health claims and the importance of a varied diet.

Catherine Rall, RD

Catherine Rall prioritizes balanced and sustainable diets, viewing them as superior to quick fixes.

She advocates for integrating food benefits into the broader context of an individual’s diet and lifestyle, arguing against the notion of magic solutions to nutrition and health.

As you can see, we have a strong and experienced panel. Now let’s take a look at controversial foods.

Dispelling Myths: The Truth About 13 Controversial Foods

We asked our experts to share healthy foods that are often misunderstood. The below foods are healthier than most people think.

1. Red Meat: Not the Heartbreaker It’s Made Out to Be

Red meat is villanized because of the saturated fat content, and reports that eating red meat can cause cancer.

Like eggs years ago, red meat is misunderstood. It contains protein, iron, Vitamin B12, zinc, creatine, and selenium. And animal protein is far more bioavailable than plant-based proteins.

B12 is found mainly in animal proteins, and B12 is an essential player in metabolic processes. We don’t need to eat red meat daily or eat 8, 10, 12, or even 16 ounces in one sitting.

Four ounces a couple of times a week is plenty for the general population.

2. Saturated Fat: A Necessary Nutrient, Not a Health Nemesis

Saturated fat is also villanized because of its supposed role in heart disease and atherosclerosis. Saturated fat is essential in our diets for various reasons: hormone production and regulation, cell structure, and vitamin absorption.

Saturated fat adds flavor and satiety. In other words, it tastes good and fills us up. And like red meat, it is not meant to be eaten in excess.

Get your saturated fat in half an avocado or an ounce of nuts, a serving of a whole dairy product, a nice 3 oz marbled steak, or cheese! A few ounces of good cheese gives you the benefits of saturated fat and whole dairy!

Related: Dietitian Shares 12 Foods You Can Eat A Lot Of Without Getting Fat

3. Whole-Fat Dairy Products: More Than Just Fat

Dairy foods have bioactive components beyond saturated fat and cholesterol, including proteins, lipids, micronutrients, and probiotics, which impact metabolic health.

Controlled human studies and mechanistic preclinical investigations support that full-fat dairy foods decrease cardiometabolic risk by promoting gut health, reducing inflammation, and managing dyslipidemia.

They also taste better and have a better mouthfeel. Whole milk is a food meant to be consumed as nature produces it.

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4. Red wine: A Toast to Your Health, in Moderation

A small glass of red wine with a meal a few times a week provides polyphenols, flavonoids, and probiotics. It’s great for your gut microbiome and slows stomach emptying, which is excellent for blood sugar control (think apple cider vinegar).

Red wine can be controversial because it’s alcohol, and some individuals can’t just have a small glass a few times a week.

5. Eggs: The Cholesterol Myth Cracked Open

Eggs are a historically controversial food. For years, eggs were thought to cause high cholesterol, but more recent research shows that dietary cholesterol has minimal effect on blood cholesterol levels.

Many clients with high cholesterol have been told to stop eating eggs.

Eggs are incredibly nutrient-dense, often hailed as nature’s multivitamin because they contain a wide range of vitamins and minerals that are essential for the body.

Beyond the high-quality protein and the B vitamins, eggs are one of the few food sources of vitamin D, crucial for bone health and immune function.

Eggs are also rich in lutein and zeaxanthin, antioxidants that are vital for eye health, helping to reduce the risk of cataracts and macular degeneration.

The choline found in eggs is another notable nutrient, playing an essential role in brain development and function.

This makes eggs particularly beneficial for pregnant women and young children, as choline contributes to fetal brain development and can influence memory and mood regulation throughout life.

Despite past concerns over dietary cholesterol found in eggs, recent studies have shown that for most people, eggs do not have a significant impact on blood cholesterol levels or heart disease risk.

Instead, they may improve the lipid profile by increasing HDL (good) cholesterol levels.

Incorporating eggs into a balanced diet, therefore, offers a multitude of benefits, from supporting brain and eye health to contributing to a healthy pregnancy.

Related: One-Pan Wonders: Quick and Easy Breakfast Casseroles to Simplify Your Mornings

6. Beans and Lentils: The Truth About Lectins

Legumes (beans and lentils) are very nutrient-rich, containing fiber, protein, B vitamins, and minerals. These plant-based proteins have been shown to help lower cholesterol and manage blood sugar.

A recent attack on lectins and their supposed harm to health has made them misunderstood. Raw lentils contain a protein called lectin, which unlike other proteins, binds to carbohydrates and your body can’t digest them.

This might result in unpleasant symptoms, such as bloating, vomiting and diarrhea. What’s not understood by the public is that lectins are heat-sensitive, and they break down into more digestible parts when cooked.

Victoria shared, “I don’t know many people who are eating raw or dried beans and lentils. When fully-cooked, legumes (and other lectin-containing foods) are perfectly safe to eat, and provide essential nutrients that are good for health.”

7. Nuts And Seeds: Fat and Calories Misunderstood

Nuts and seeds are often mistakenly considered unhealthy due to their high caloric and fat content. These small but mighty superfoods are abundant in fiber, antioxidants, plant-based protein, and fats that are beneficial for the heart.

Extensive research supports the idea that incorporating nuts and seeds into one’s diet can serve as a powerful defense against heart disease.

When integrated into a well-rounded diet, nuts, seeds, and even nut butters contribute significantly to the nutritional value of meals and snacks.

Packed with essential nutrients such as healthy fats, proteins, fiber, and antioxidants, nuts—including both tree nuts and peanuts—play a crucial role in enhancing heart health, lowering cancer risk, improving cognitive functions and mood, and reducing cholesterol levels.

Nuts and seeds can regulate blood sugar, manage blood pressure, and mitigate inflammation.

Despite their energy density, nuts are not linked to weight gain and might actually support weight loss efforts over time, especially in individuals managing overweight or obesity issues.

Related: Deliciously Nutty: Making Pesto With Cashews Instead of Pine Nuts

8. Sweet Potatoes: Carbohydrates Can Be Colorful and Healthy

Sweet potatoes are nutrient-dense carbohydrates that have antioxidant and anti-inflammatory properties due to the carotenoids they contain.

Many people think they need to avoid carbohydrates thanks to the keto, low-carb, and carnivore diet craze.

Carbohydrates are a necessary nutrient that the body uses for energy. Not only do sweet potatoes provide fiber and complex carbohydrates, they’re also rich in potassium and vitamins A and C.

Carotenoids may decrease cancer risk while fiber helps to control blood sugar. 

9. Apple Cide Vinegar: Beyond Folk Remedies

Apple cider vinegar is thought to be the new magic cureall. It is said to lower blood sugar levels, reduce inflammation, aid weight loss and improve cholesterol levels.

It has even been said to improve digestion. Unfortunately, there is very little research to back up these claims.

Some animal studies suggest that ACV lowers cholesterol and blood pressure, but there is no evidence that ACV offers the same results in humans.

Research done in humans has limitations in the quality and size of research available to support these claims.

Related: Interesting Ways to Use Apple Cider Vinegar

10. Gluten: Not a Villain for Everyone

Grains are essential in diets worldwide, used for making staples like bread, cereals, pasta, and baked goods.

They provide carbohydrates, proteins, lipids, vitamins, minerals, and fiber, with whole grains especially, offering enhanced health benefits by promoting heart health, aiding in weight management, helping control blood sugar levels, and supporting digestive health.

Gluten is a group of proteins found in certain grains, including wheat, barley, and rye, giving dough elasticity to help rise during baking.

Unless you have been diagnosed with celiac disease or gluten sensitivity, there is no reason to eliminate gluten-containing foods from your diet.

Gluten-free foods are not necessarily healthier than their gluten-containing counterparts and may be lower in certain nutrients, higher in sugar and fat, and more expensive.

Related: Tips for Beginning a Gluten Free Diet

11. Frozen produce: Freshness Redefined, Not Reduced

There is usually a negative bias associated with frozen produce when compared to fresh with the perception that transforming a food from its “natural” state leads to less favorable outcome.

Many people remember what frozen vegetables tasted like when they were kids. Frozen produce has come a long way from the mushy, unappetizing offerings of decades past.

Thanks to advances in freezing technology, such as flash-freezing, fruits and vegetables are now frozen almost immediately after harvest. This process rapidly brings down the temperature of the produce, effectively locking in nutrients, flavor, and texture.

Modern frozen fruits and vegetables retain much of their crispness and taste, debunking the old notion that frozen produce is inferior in quality.

Today’s freezing methods ensure that frozen produce can be just as good, if not better, than fresh alternatives, especially when fresh options are out of season or have traveled long distances to reach consumers.

Frozen fruits and vegetables are an excellent source of vitamins, minerals, and antioxidants.

Freezing produce shortly after harvesting helps to lock in many of the nutrients that fresh produce loses over time during transportation and storage.

In some cases, frozen produce may even be more nutritious than their fresh counterparts, particularly if the fresh version has been stored for a long time.

Frozen produce is also an excellent option for those looking to increase their fruit and vegetable intake without worrying about spoilage, offering a cost-effective and convenient solution.

Related: 13 Healthy Foods Most People Refuse To Eat

12. Soy: From Cancer Concern to Cancer Fighter

Soy has long been a subject of debate in the nutrition field, with early studies linking its phytoestrogens to fueling breast cancer cells, which led to soy being considered a dietary “no-no” for individuals at risk of breast cancers.

This controversy stems from the fact that soy contains isoflavones, a type of phytoestrogen that early animal studies suggested might promote cancer growth.

This research primarily involved rat and mouse models, which metabolize phytoestrogens differently than humans.

Recent human studies have shown a different, more beneficial side of soy. The latest research indicates that soy might actually lower the risk of breast cancer.

The isoflavones in soy, once thought to be harmful, may block cancerous hormone receptors, offering a protective benefit.

Soy’s health advantages don’t stop there; it is also high in antioxidants and has been linked with lowering risks for various other cancers, fibroids, and inflammation.

In terms of nutritional content, soy is rich in protein and can contribute positively to cholesterol management, bone density, cardiovascular health, improved memory, and alleviation of menopausal symptoms.

The beneficial effects of soy are most pronounced when consumed as minimally processed, whole soy foods. Including tofu, tempeh, edamame, soy milk, and miso in a diet can provide a well-rounded, plant-based source of nutrition that supports overall health.

This shift in perspective from soy being harmful to potentially protective illustrates the importance of evolving research and highlights why soy has been misunderstood by the public.

13. Potatoes: Unpeeling the “Empty Carb” Myth

Potatoes, both white and colored varieties, have often been misunderstood and labeled as “empty” carbs, leading to them being frequently excluded from diets focused on weight management or diabetes prevention.

This misconception stems from the belief that potatoes contribute to excessive calorie intake.

Potatoes are a significant source of nutrition. A medium potato with the skin on is not only modest in calories (just over 100) but also provides about 3 grams of fiber, 3 grams of protein.

Potatoes are also rich in several vitamins and minerals, including potassium, magnesium, phosphorus, vitamin C, and multiple B vitamins.

Potatoes are similar to other vegetables in their high water content and offer lower carbohydrate levels compared to dense foods like pasta or brown rice.

They also provide dietary fiber (especially found in the peel), high-quality protein, and beneficial phytonutrients, particularly in more colorful varieties.

Potatoes’ health effects can vary greatly depending on how they are prepared and cooked. Cooking methods that limit the addition of saturated fats and keeping portion sizes moderate (about a quarter of the plate) can help maintain the nutritional integrity of potatoes.

Despite common beliefs, potatoes can be a great source of nutrition and do not necessarily contribute to weight gain or undermine diabetes management when prepared healthily and consumed in moderation.

The key is to focus on healthy preparation methods and consider potatoes as part of a balanced diet, rather than avoiding them altogether.

This approach allows for the enjoyment of potatoes while still receiving their nutritional benefits.

In Conclusion

The insights shared by our panel of dietitians, nutritionists, and researchers with years of dedicated study highlight the importance of approaching nutrition with balance, skepticism towards sweeping claims, and an openness to new evidence.

The controversies surrounding these foods underscore the critical need for evidence-based practice in nutrition, where decisions are guided by the latest and most comprehensive research rather than temporary trends or incomplete studies.

Embracing a food-first approach, where whole and minimally processed foods are the staples of our diet, appears to be a common thread among our experts.

This approach not only ensures a wide array of nutrients but also respects the complex interplay between different foods and nutrients in promoting health and preventing disease.

Ultimately, the conversation around controversial foods is not about finding a one-size-fits-all answer but about continuing to ask questions, seeking out high-quality information, and applying it with common sense and moderation.

As science advances, so too will our understanding of what it means to eat well.

By staying informed, critical, and flexible in our dietary choices, we can navigate the ever-changing landscape of nutrition advice with confidence and health in mind.

As a final takeaway, if you have questions about nutrition, seek out a Registered Dietitian. Every RD I have spoken to over the years is very knowledgeable. They do a great job of understanding and explaining the science in a way that can change our lives.

Everyone eats. Why not eat smarter?

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