Demonized Foods: Fact, Fiction, or Fad?

The word “diet” has come to mean reduction nowadays—as sad as it sounds. Many people think that eating healthy means cutting out particular ingredients, foods, and even entire food groups out of meals because they’re supposedly “bad for you.” Kourtney Kardashian famously went gluten-free back in 2016, but as her then-husband Scott Disick asked, “I don’t even think she knows what gluten is! I don’t, do you? Does anybody?”

Before making a decision from a quick assumption that a food item or component may be bad or unhealthy for you, it would help to question this exact process of thinking and understand what that particular food consists of and how it affects your body in the long run. In fact, it might be more beneficial to dispose of the idea that all food can be categorized in this binary of good or bad, healthy or unhealthy. 

It’s A Mental Game, Too

“No food is really ‘bad,’ but some foods can be less nutritious and may not align with your health goals if consumed excessively,” says Yna Mercado, a licensed nutritionist-dietician at The Next Step: Center for Regenerative & Reconstructive Medicine. It’s a philosophy that’s food for thought, shall we say, as it allows us to be less prejudiced when it comes to deciding what goes into our diet. “We often demonize certain foods because we struggle to find the right balance of how much [of a certain ingredient or food component can] our body can tolerate,” she adds.

Instead of demonizing foods, women’s dietitian and founder of Harmonious Nutrition Audee Sunga-Berces suggests changing our frame of mind. “How you label food greatly impacts your approach and eating habits,” Sunga-Berces points out. “The more you restrict yourself, the more it’ll become a temptation, [and] the harder it is to be in control. ”

For easier digestion (pun intended), the more we label or demonize certain types of food, the more we are restricting ourselves and causing a higher risk of temptation. And we all know what happens when we’re tempted: the harder it is to control our urge to eat what we can’t or shouldn’t in the first place.

Sunga-Berces advises, “When you see your favorite cake, don’t just say it’s ‘unhealthy’ or ‘junk.’ Replace it with ‘Cake is just less nutritious than a bowl of salad, but it doesn’t mean it’s bad.’” This way, you frame your diet decisions as conscious choices rather than being dismissive about them.

Remember, the first step to taking charge of your diet is to be aware of the food you decide to consume. That being said, here are ten of the most demonized foods in the pyramid and what we need to know about them.

Gluten

In 2023, the global gluten-free food market was estimated to be worth $6.74 billion. It’s projected to grow another billion this year and reach over $13 billion by 2032. With these sky-high numbers indicating a growing consumption of gluten, we can’t help but ask, what exactly is it and why are people removing it from their diet?

Simply put, gluten is a natural protein found in grains such as wheat, barley, and rye. This type of protein provides certain products with structure and flexibility. In other words, it’s the component that gives the food its shape and texture. We typically find them in bread, pastries, and other baked goods, as well as crackers and pasta—food categories that many would seek as “comfort foods” and would be hard to resist, honestly.

Doesn’t sound so bad, right? That’s because gluten itself isn’t inherently bad. It’s only harmful for people with certain conditions such as celiac disease, wherein gluten damages the lining of the small intestine. Avoiding it would also benefit those who have an intolerance or sensitivity, which would manifest in symptoms like bloating, diarrhea, and abdominal pain. 

MSG

In all honesty, we have been led to think that if there’s a “No MSG” label on the food packaging, then we’re in the clear. It almost has the same effect as saying, “It’s fine! This food isn’t unhealthy! Buy me!”—when in fact, the presence of MSG, aka monosodium glutamate, shouldn’t set off any alarms if we’re also adding the presence of salt, pepper, or other condiments to our food.

While there is a majority that views MSG as an artificial flavoring, it is a component that is naturally present in food like tomatoes, mushrooms, cheese, seaweed, soy sauce, and more. Per Mercado, MSG also reduces the need to add salt to our food—potentially lowering our sodium intake since it contains less sodium than regular table salt. Given this, do dare we say that MSG can be more beneficial rather than disadvantageous? 

What has led many of us to be so MSG-averse? The demonization of MSG has a racist history. It all began with a 1968 letter from a doctor to the New England Journal of Medicine. The letter was titled “Chinese Restaurant Syndrome” and contained claims that were supposedly based on symptoms that he had himself. It said that because of MSG, he experienced health issues like headaches, chest pain, breathing difficulties, and sweating. This was debunked in 1984 when the Food and Drug Administration (FDA) conducted a study and concluded that there is no direct link between MSG and “Chinese Restaurant Syndrome.” With all of these claims and studies, we can finally say that we rest our case. 

Sugar

Over time, we were subtly trained to connect sugar with candy, ice cream, cakes, and anything that falls under the category of sweet. But we need to remember that sugar also exists in fruits, vegetables, grains, milk (and its alternatives), and in just about all the food products we eat today. To keep it simple, sugar itself isn’t the devil because, technically, it helps fuel the body. 

“[Sugar] can provide a quick source of energy, which is beneficial for immediate energy needs, such as during physical activity or when you need a mental boost,” explains Mercado. She adds that sugar is there to enhance the taste and palatability of food, which makes it more enjoyable to eat, and let’s face it, who wouldn’t want that? 

Another misconception about sugar is that people believe that consuming too much of it will ultimately lead to diabetes, and that isn’t exactly true. Medical professionals and researchers have found that eating a lot of sugar does not directly cause type 1 diabetes, though it does increase the risk of developing type 2 diabetes. This happens when consuming too much sugar leads to unhealthy weight gain and impacts how your body regulates insulin. 

The important thing to remember here is that sugar is not the villain per se—overconsumption, or an unbalanced consumption of it, is.

Salt

The war on salt has been ongoing since 1904 when French doctors found that six patients who had high blood pressure all had one thing in common: They consumed a lot of salt. After that, the anti-salt sentiment became hugely widespread in the 1970s, when a study was conducted by Brookhaven National Laboratory physician Lewis Dahl, where he fed rats the human equivalent of 500 grams of sodium a day, and this induced hypertension in the animals. 

However, more current studies find that the connection between salt intake and hypertension is a little less straightforward than people might think. While excessive amounts of sodium (a main component in salt) are generally linked to high blood pressure, this cause-and-effect is not always the case and still depends on the individual’s diet and lifestyle. According to a report by Harvard Health Publishing on salt and blood pressure, genetics play a role in how people’s bodies react to salt. There are even individuals who have inverse salt sensitivity, whose blood pressure goes up when they eat less salt.

Mercado is also quick to remind us that there are actual benefits to salt. “Salt is essential for maintaining electrolyte balance, especially for athletes and physically active individuals,” she points out. “[Salt also] supports nerve and muscle function, and enhances food flavor.”

Carbs

Decades ago, there was a popular fad in the health and fitness realm called the Atkins Diet, which began back in the 1970s when Dr. Robert Atkins popularized the low-carbohydrate diet after concluding that cutting down on carbs led to weight loss. Celebrities left and right, well into the 2000s, endorsed the diet. This led to the propagation of the public perception that pasta, rice, bread, and other carbs were “bad.”

In reality, carbs are essential for a balanced meal. They are one of the three main nutrients in food, along with proteins and fats. Carbs play an extremely important role in our daily lives. “This is the body’s main source of energy, especially your brain,” says Sunga-Berces. “Notice how bad your brain fogs get when you dramatically reduce your carbs.”

It’s worth noting that not all carbs are equal. It’s best to choose foods that also contain a lot of nutrients, such as whole grains like brown rice, starchy vegetables like sweet potatoes, and legumes like beans or lentils.

Make no mistake: White rice is just fine, and so is white bread. “Those who benefit from eating white rice and white bread include those needing quick energy, such as athletes or people with high energy demands, and those with digestive issues who may find these foods easier to tolerate,” says Mercado. Additionally, white rice and white bread can be suitable for people with specific dietary restrictions or preferences, as they are generally low in fat and easy to digest.

Red Meat

For decades, people have had beef (pun intended) with red meat, and this includes beef, pork, lamb, venison, and other types of meat from mammals. There are types of eaters who prefer to cut off this particular group of meat from their diet.

“Red meat offers high-quality protein with all essential amino acids and is rich in heme iron, which the body absorbs well,” says Mercado. “It also provides important B vitamins, especially B12, and zinc, which supports immune health.”

However, health professionals have sounded the alarm on the health risks associated with red meat in the 1950s, when American physiologist Ancel Keys advised cutting back on meat to lessen saturated fat. From the 1970s through the 1990s, an increasing number of studies began linking red meat to cancer. It’s also been said to increase the risk of heart disease, stroke, and diabetes.

On the flip side, Dr. Frank Hu, chair of the Harvard School of Public Health Department of Nutrition reiterates that it’s the high intake of red meat that raises health risks. “The evidence shows that people with a relatively low intake have lower health risks,” Hu told Harvard Health Publishing. “A general recommendation is that people should stick to no more than two to three servings per week.”  

Cooking Oils

Any cook will tell you that one of the most important pantry essentials is cooking oil. And while it’s a common pantry essential in most households, there remains a prevailing perception of oils being the enemy of a healthy diet. High blood pressure, cancer, and other diseases are often linked to different cooking oils. 

The truth of the matter is that you need to choose the right cooking oil to keep around as a kitchen staple. “Olive oil is always a good idea, but pretty much all other oils are, too,” The Atlantic’s health and science writer Yasmin Tayag writes. “Most plant-based oils contain so-called monounsaturated fatty acids and polyunsaturated fatty acids (PUFAs), which are genuinely good for you. (Maybe you’ve heard of the golden child of PUFAs: omega-3.)”

Aside from deciding what cooking oil to use, it’s crucial to think about how you’re going to use that cooking oil. Cooking methods such as deep-frying and anything that falls under excessive oil consumption are generally not recommended by the American Heart Association. Oils become harmful once they are heated past their smoking points, as this is when fats are broken down and can potentially release toxic compounds.  

Full-Fat Dairy

Today, if you go to the dairy section of the grocery, it’s easy to find multiple options for milk besides whole: low-fat, non-fat, skim, 2%, 1%. Dairy-free milk, such as soy, oat, and just about every kind of nut milk, has also grown in popularity.

Since the 1970s, full-fat milk consumption has plummeted. This is, in part, due to the fact that dietary guidelines from multiple health and nutritional institutions such as the World Health Organization recommend drinking milk that is low in fat. However, multiple studies over the years have claimed that low-fat dairy products aren’t necessarily healthier than full-fat.

A 2018 report published in The Lancet, a general medical journal followed the lives of 136,000 adults from 21 countries in a span of nine years. Researchers found that people who had at least two servings of dairy a day were 22 percent less likely to develop cardiovascular disease. They also found that those who had higher saturated fat intake from dairy were not more likely to develop heart disease or die.

Multiple studies have even found that dairy intake—particularly yogurt—appears to reduce the risk of type 2 diabetes, as it is believed to help decrease insulin resistance and stabilize blood sugar levels. Further research that aims to explain the link between milk intake and type 2 diabetes, published in 2024, shows that this may be particularly true for people who have trouble digesting lactose.

Eggs

In many cultures across the world—English, American, Bulgarian, and Filipino—breakfast feels incomplete without eggs. Still, many are cautious because eggs are known to be high in cholesterol. However, in recent years, studies have proven that the cholesterol in our bloodstream does not directly come from the food we eat. Most of the cholesterol in our body is produced by the liver, and only 20 percent comes from our diets.

Dr. Howard E. LeWine, Chief Medical Editor at Harvard Health Publishing, confirms the saying “An egg a day is okay.” He wrote that huge studies conducted at Harvard Medical School and elsewhere “do not find higher rates of heart attacks, strokes, or other cardiovascular diseases in people who eat up to one egg per day.”

Coffee

Coffee is another breakfast favorite that has developed a bad rap, and all because of its main component: caffeine. Too much caffeine can lead to addiction, anxiety, insomnia, digestive issues, and other conditions. All the same, coffee consumption has also been linked to many health benefits.

Recent studies find that drinking up to four, eight-ounce cups of coffee a day may lower the risk for cancer, cardiovascular diseases such as hypertension, heart failure, and atrial fibrillation, and diabetes, particularly because it contains antioxidants. It’s important to note that most of these studies are based on correlation, and not cause and effect. The effects of caffeine, especially when and how much one consumes it, also vary per person, so it’s still advised to avoid excessive coffee consumption.

It All Boils Down To Discipline

In sum, with all of the food components on this list, moderation is the name of the game. Both Sunga-Berces and Mercado emphasize that finding a balance is the most important thing when it comes to your diet. Of course, this might look different because every single person has their own needs, preferences, and circumstances that will always be different. As Mercado says, “There isn’t a one-size-fits-all approach to nutrition.” 

“I advise being intentional about eating healthier. It doesn’t have to be an all-or-nothing approach; instead, focus on making small, realistic changes, one meal and one day at a time,” Mercado recommends. “Still, it is best to seek help from licensed dietitians because they are trained to facilitate food recalls and provide personalized, science-based guidance tailored to individual needs, making it easier to make effective and sustainable diet changes.”