3 ‘Bad’ Foods You Should Actually Be Eating, Says Dietitian
Potatoes, egg yolks, and full-fat dairy have long been labeled as “bad” by diet culture, but registered dietitian Abbey Sharp from Toronto is here to change your mind.
These so-called villains of the food world are actually nutritional powerhouses, and she’s got the science to back it up.
“Diet culture loves to demonize these foods, but they can actually be pretty good for you!” Sharp explains in her viral TikTok.
1. Potatoes
Potatoes often get a bad rap because they’re carb-heavy, and let’s face it—deep frying them doesn’t help their case.
But Sharp argues that potatoes don’t inherently cause weight gain. In fact, they’re loaded with potassium, vitamin C, and vitamin B6, all while being naturally fat- and cholesterol-free.
What’s more, potatoes contain resistant starch, a type of fiber that helps regulate blood sugar and may even prevent obesity, colon cancer, and diabetes.
They’re also incredibly filling. In a 1995 study published in the National Library of Medicine, boiled potatoes topped the list of 38 foods for satiety, ranking seven times more filling than croissants.
If you’re craving spuds, try baking or steaming them with the skin on to retain fiber. Swap out salt for herbs like dill, oregano, or chives to boost flavor without the sodium.
2. Egg Yolks
For years, egg yolks were vilified as “cholesterol bombs,” but science says otherwise.
While a large yolk contains about 200 milligrams of cholesterol, recent research published in the National Library of Medicine now shows that dietary cholesterol doesn’t directly impact blood cholesterol levels. Instead, fats and carbs play a larger role in heart disease risk.
Egg yolks are packed with vitamin D and choline—essential for brain and nervous system health—and provide up to half the protein of the whole egg.
According to Sharp, it’s perfectly fine to enjoy one whole egg a day, yolk and all.
3. Full-Fat Dairy
Full-fat dairy, especially fermented varieties like yogurt, is another food that’s often unfairly maligned.
But Sharp points to recent research published by the National Institute of Health showing no link between full-fat dairy and cardiovascular disease. In fact, full-fat dairy might even reduce the risk of obesity and weight gain.
These foods contain beneficial compounds like conjugated linoleic acid (which may improve insulin sensitivity) and butyrate (great for gut health). Plus, gangliosides found in dairy are crucial for brain development.
So go ahead—enjoy a mix of low-fat and full-fat dairy. Pair a glass of skim milk with a full-fat yogurt for a balanced approach.
Sharp concludes with a simple yet powerful message: “We have a lot of unlearning to do.” These once-demonized foods deserve a second look, and it’s time to rethink what’s truly “bad” for you.
If you want to learn more about how nutrient-rich foods, including meat, can support a healthy diet, visit our website
