Food Amnesty: 7 Nutritious Foods Commonly Mistaken as Harmful

It’s astonishing that even in modern times, many continue to label the foods featured in this article as harmful. Here, we explain why that’s a misconception.

Coconut Oil

Common belief: Coconut oil is loaded with saturated fats and should be avoided.

The truth: Not all saturated fats are bad, and coconut oil has powerful health-promoting properties.

For many, coconut oil remains an exotic ingredient, having only gained popularity about a decade ago alongside the rise of Eastern cuisine. However, in mid-20th century America, many home cooks, inspired by African American culinary traditions, frequently used fragrant coconut oil for frying and seasoning dishes.

In the 1980s, during campaigns targeting tasty but allegedly unhealthy foods blamed for rising obesity rates, coconut oil was unfairly demonized alongside palm oil. It lost its status as a healthy fat and was relegated to a substitute for natural butter in baked goods, sweets, and processed foods—often using cheap, refined coconut oil extracted through multiple presses.

Fortunately, dedicated researchers continued to study coconut oil’s properties and discovered that although 92% of its fat content is saturated, these fats are unique. Saturated plant-based fats in unrefined, cold-pressed coconut oil lack the harmful trans fats found in industrially processed oils, which raise dangerous LDL cholesterol levels linked to heart disease.

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Moreover, despite its high saturation, the triglycerides in coconut oil exhibit cholesterol-lowering effects. Populations where coconut oil is a staple culinary fat have significantly lower rates of cardiovascular disease compared to Europe and the United States.

This benefit is largely attributed to lauric acid, which comprises 30-50% of the fatty acids in various coconut oils. Lauric acid breaks down lipid molecules, aiding fat digestion, and possesses strong antiviral, antibacterial, and antimicrobial properties. Beyond internal health benefits, natural coconut oil is increasingly popular as a versatile beauty elixir for skin and hair care.

Coffee

Common belief: Coffee’s caffeine harms the cardiovascular and nervous systems.

The truth: Coffee contains abundant antioxidants and health-enhancing compounds. Caffeine is a mild stimulant whose consumption is often beneficial.

At one point, morning coffee was deemed a guilty pleasure by health enthusiasts, often recommended to be replaced with a glass of water or green tea (which contains a similar caffeine amount as an Americano brewed from Arabica beans). Decaffeinated coffee was even developed for those wanting the taste without caffeine’s effects.

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However, controlled studies in the US have shown caffeine to be one of the safest brain and body stimulants legally available. It is natural and enhances neural responsiveness, accelerates muscle reactions, strengthens memory, and helps prevent type 2 diabetes, Alzheimer’s, and Parkinson’s diseases. Additionally, caffeine improves libido and mitigates smoking damage by aiding nicotine elimination.

Whole Milk

Common belief: Drinking whole milk leads to obesity; skim milk is better for maintaining slimness and health.

The truth: The benefits of skim milk are greatly exaggerated.

Harvard University research debunked recommendations from the American Academy of Pediatrics that advised feeding children over two years only low-fat milk. In practice, this habit not only fails to keep children slim and healthy but may have the opposite effect.

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Skim milk tends to increase appetite, leading to more calorie-rich snacking. Children accustomed to skim milk showed a preference for fast food compared to peers drinking whole milk. Moreover, fat removal reduces fat-soluble vitamins like retinol, vital for eye and skin health.

Salt

Common belief: Salt is the “white death.”

The truth: Salt deficiency negatively impacts metabolic processes.

Before being vilified alongside sugar, fat, and alcohol, salt was a precious global commodity—Homer called it a “divine substance.” The Romans regarded salt as the “spice of life,” and passionate individuals were nicknamed “salax,” meaning “salted.”

The 20th century unfairly cast salt as a dietary villain, ignoring that industrial processing turned it into refined sodium chloride. Natural, unrefined salts like sea salt or Himalayan pink salt retain essential trace minerals supporting thyroid function, metabolism, and reducing excess cortisol, the stress hormone linked to obesity.

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Additionally, unrefined salt can act as a natural antihistamine, unlike refined salt which may worsen allergies. Good quality salt is also essential for digestion by helping maintain optimal stomach acidity.

Chocolate

Common belief: Chocolate causes acne, weight gain, and heartburn.

The truth: Dark chocolate contains numerous beneficial compounds for the body.

Chocolate enthusiasts rejoiced when nutrition experts began highlighting its health benefits. In 2011, Cambridge University confirmed that chocolate consumption reduces the risk of stroke and acute coronary events and lowers high blood pressure. Other studies found regular chocolate eaters tend to be leaner than those who avoid it.

For devoted fans, a chocolate diet even exists, while those not ready can simply add 30-50 grams of natural dark chocolate to their daily meals. Candy bars with fillers are less beneficial, though future research may reveal their advantages too.

Popcorn

Common belief: Popcorn is just another useless fast food.

The truth: Popcorn is a whole grain food with all its associated benefits.

Like many foods on this list, popcorn must meet certain criteria to shift from unhealthy to healthy. Unfortunately, movie theater popcorn buckets don’t qualify—an average serving contains 1200 calories and 60 grams of low-quality trans fats, rivaling fast food meals.

Glycemic Index of Foods: Table

However, homemade popcorn made on the stove from dried corn kernels grown in your garden or bought at an organic market changes the story. Scranton University researchers found that fresh homemade popcorn contains more antioxidant polyphenols than an equivalent weight of fruits or vegetables. Polyphenols are known to reduce cancer and cardiovascular disease risks.

Additionally, homemade popcorn, like other whole grains, is an excellent fiber source and low in calories—only 30 calories per 250-gram cup when prepared without oil.

Eggs

Common belief: Eggs cause artery blockage and diabetes.

The truth: Eggs are an ideal source of valuable protein.

At some point, the image of the wholesome grandmother cooking fresh eggs faded as nutritionists advised limiting egg intake to four per week due to concerns about cholesterol, atherosclerosis, and heart attacks.

In 2013, major American scientific bodies conducted a comprehensive meta-analysis of 17 studies, concluding there is no link between egg consumption and strokes, heart disease, or diabetes. Eggs can be eaten daily. In fact, their nutrients do not raise harmful LDL cholesterol and may help dissolve existing arterial plaque. Egg protein is highly bioavailable, and eggs are rich in iron and eye-protecting lutein and zeaxanthin.

The only potential downside comes from eggs laid by hens raised in poor conditions with excessive antibiotic use, which can affect egg quality. So when you hear about “eggs from free-range, happy hens,” it’s worth taking seriously!

Photo: Getty Images

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