Some foods have unfairly earned a bad reputation over time. These are the items we often avoid at restaurants, skip in grocery aisles, and automatically label as “unhealthy.” But recent research suggests we might be wrong about many of these so-called “bad” foods—some may actually be healthier than we realized.

This makes sense because nutrition experts agree that labeling foods as strictly “good” or “bad” isn’t helpful for long-term health. As Dr. Stephen Dahmer from the Andrew Weil Center for Integrative Medicine explains: “Completely avoiding certain foods often leads to unnecessary guilt, which shouldn’t be part of eating.”

Instead, he recommends a more balanced approach: “It’s better to consider how often you eat these foods and your overall diet quality. Focus on whole, minimally processed foods, pay attention to your hunger signals, and remember that most foods can fit into a healthy lifestyle when enjoyed in moderation.”

With this in mind, here are nine surprisingly nutritious foods you might want to reconsider:

Potatoes
More than just comfort food, potatoes are packed with vitamin C, potassium, fiber, and beneficial plant compounds that may protect against heart disease and cancer. Their resistant starch can improve gut health and insulin sensitivity—just let cooked potatoes cool for 12 hours before eating to maximize this benefit. Eating them with the skin on adds even more nutrients.

Eggs
Despite their cholesterol content, studies show eggs don’t significantly impact blood cholesterol for most people. They’re an excellent source of protein and nutrients like choline and vitamin A. “Eggs can be a healthy part of a balanced diet,” says Dahmer, recommending poached, boiled, or scrambled preparations over frying.

Coffee
While too much caffeine can cause problems, moderate coffee consumption (up to 4 cups daily) provides antioxidants and may lower risks of Alzheimer’s, Parkinson’s, diabetes, and some cancers. Just remember that caffeine tolerance varies by person.

Butter
Though high in fat, butter contains beneficial fatty acids, vitamins A and E, and butyric acid—which supports gut health and metabolism. It also helps your body absorb nutrients from other foods.

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The key takeaway? Many foods we’ve labeled as “unhealthy” actually offer nutritional benefits when consumed mindfully as part of a balanced diet. Rather than strict avoidance, focus on preparation methods and portion sizes to enjoy a wider variety of foods without guilt.Butter can support gut health, but its standout benefit is CLA (conjugated linoleic acid), which may boost immunity and even fight cancer. Opt for grass-fed butter—it has more healthy fats—and enjoy it in moderation. As Dahmer says, “Balance and mindfulness are key in any diet.”

Cheese
Though not the first thing you’d associate with a healthy diet, cheese is a great source of calcium, healthy fats, and protein. It also provides vitamin B12, phosphorus, and may lower bad cholesterol while reducing stroke risk. Fermented cheeses, like those in yogurt or kefir, offer probiotics that support gut health. “Fermented foods are underrated,” Dahmer notes. “They’re packed with probiotics that aid digestion and immunity.”

Whole Milk
Milk consumption has dropped nearly 50% since 1975, but if you still prefer real milk over plant-based alternatives, whole milk might be the better choice. Studies suggest it could lower obesity and type 2 diabetes risk, and some evidence hints at heart benefits. Just keep it moderate. “Choose high-quality, minimally processed dairy and balance it with fruits, veggies, and lean proteins,” Dahmer advises.

Nuts
Nuts are calorie-dense—around 650-700 calories per 100 grams—but they shouldn’t be avoided. Research shows they may help with weight management. “Nuts are nutrient powerhouses,” says Dahmer. “They’re rich in healthy fats, protein, and fiber, supporting heart health, reducing inflammation, and stabilizing blood sugar.” Stick to a small handful (about 1 oz or 28g) per serving. Roasted or raw? Nutritionally similar, though roasted nuts spoil faster.

Chocolate
Yes, chocolate has health perks—thanks to polyphenols and antioxidants that boost heart health and reduce inflammation. It may also sharpen brain function and immunity. But skip the candy bars: opt for high-quality dark chocolate with plenty of cocoa solids. White chocolate, made only from cocoa butter, lacks these benefits.

Fatty Fish
“Fats, especially from fatty fish like salmon and sardines, have been unfairly criticized,” Dahmer says. “They’re packed with heart- and brain-healthy omega-3s.”Omega-3 fatty acids are essential for brain function and overall health. Since our bodies can’t produce them naturally, we need to get them through food. Vegans can find these healthy fats in flaxseeds, avocados, nuts, and certain types of algae.

For a healthy snack, try air-popped popcorn. It’s a surprisingly good choice—research shows popcorn eaters get 22% more fiber than those who skip it, which is great news since most of us don’t get enough fiber. To boost the benefits, sprinkle on some brewer’s yeast (it has a cheesy flavor) or flavored collagen.

Dried fruit can also be a smart choice, but avoid varieties labeled “crystallized,” as they’re loaded with sugar. Instead, opt for nutrient-packed options like raisins (great for iron, especially during your period), dates, apricots, and figs (quick energy boosters), or dark cherries (which may help with sleep).