For many people, “eating healthier” begins with removing foods from the menu. When the overarching goal is weight loss or maintaining heart health, this can very quickly turn into a long (and often exhausting) list of foods to avoid — and these are usually the most comforting, familiar, and tasty foods.
Although nutrition science is advancing at a dizzying pace, some long-standing food avoidances have not kept up with the evidence on the ground. To better understand which foods are unnecessarily restricted, Canadian nutrition researcher Katie Davidson spoke with registered dietitians as part of an article for the EatingGWell website about the foods they wish people would put back on their plates.
Why is letting go of unnecessary food rules important at all? Because it can make eating more flexible and comfortable, while contributing to our physical health and, no less importantly, supporting a healthier relationship with food.
1. Eggs
Eggs have spent decades on and off the “avoid” list in the world of nutrition. For years, the belief was that foods high in cholesterol directly raise blood cholesterol levels and increase the risk of heart and cardiovascular disease. However, studies over the past two decades have shown that the relationship is more complex.
Today we know that for most people, dietary cholesterol has a much smaller effect on blood cholesterol levels than was once believed. Unfortunately, nutrition advice tends to linger even after the science changes.
Current evidence suggests that saturated fat intake and overall diet quality have a greater impact on cholesterol levels in the body than cholesterol consumed through food. The encouraging news is that compared to other animal-based proteins, eggs are relatively low in saturated fat and contain more unsaturated fats.
Beyond their fat composition, eggs are a nutrient-dense food — they are a source of high-quality protein, healthy fats, many vitamins, and essential minerals. One example of such an essential nutrient is choline, which plays an important role in brain health and is a component that many adults do not consume enough of.
Long story short, egg consumption has not been shown to harm heart health in healthy people when eaten as part of a balanced diet, and they can be an excellent nutritional source.
2. White rice
White rice is often labeled a “empty carbohydrate” or something to avoid, mainly because it causes a rapid rise in blood sugar levels and due to its lower fiber content compared to whole grains. These concerns have been amplified by low-carbohydrate diet trends that present carbohydrates as inherently unhealthy.
But the truth is that despite this, white rice is still a valuable, easily digestible source of energy. The blood sugar response to white rice depends greatly on context — portion size, what the rice is combined with, and the metabolic health of the person eating it are all part of the equation.
White rice is rarely eaten on its own; it is usually combined with vegetables, legumes, fish, or meats — which helps slow digestion and stabilize blood sugar levels without extreme fluctuations.
In addition, rice is also a staple food in many cultures, making it accessible and available to most people. Bottom line? Nothing beats rice.
3. Potatoes
When we think of potatoes, an image of fried chips or potatoes in cream often comes to mind. Probably because of this, potatoes are often considered “fattening” or unhealthy, but this reputation mainly reflects how they are prepared rather than the vegetable itself. From a nutritional perspective, they are actually a fiber-rich food that can be used in a wide variety of ways.
Potatoes are a rich source of potassium, an essential mineral that supports blood pressure regulation, fluid balance, and muscle function. They provide more potassium per serving than many other foods known to be rich in potassium, such as bananas and oranges. When eaten with the skin, potatoes also provide fiber, along with complex carbohydrates that support satiety and sustained energy.
So contrary to the stereotypes, baked, roasted, or boiled potatoes can fit into a balanced meal, especially when paired with protein and healthy fats.
4. Full-fat dairy products
For years, dietary guidelines emphasized choosing low-fat or fat-free dairy products to limit saturated fat and support heart health. This advice was largely based on studies showing that diets high in saturated fat can raise “bad” cholesterol, which is a well-established risk factor for heart and cardiovascular disease.
However, more recent studies have led to a more nuanced view of dairy products in the diet. Instead of focusing only on individual components like saturated fat, researchers are increasingly examining the whole food, sometimes referred to as the “food matrix.” This approach looks at how fat, protein, vitamins, and other compounds work together in foods like milk and yogurt.
Milk fat also affects nutrient absorption. It helps the body absorb fat-soluble vitamins such as vitamins A and D, which are naturally found in milk or added through fortification. These vitamins play key roles in immune function, bone health, and overall metabolism.
That said, full-fat dairy products are not recommended for everyone. People with high cholesterol levels or heart disease may still benefit from lower-fat options. For others, enjoying a small amount of full-fat dairy can be part of a balanced (and tasty) eating pattern. The key is to look at the overall eating pattern rather than focusing on a single food in isolation.