Dear readers,
In the ever-shifting landscape of nutrition advice, certain foods have been unfairly vilified, only to be later redeemed by advancing science. As a physician focused on evidence-based nutrition, I’ve watched with fascination as research continues to overturn outdated beliefs about several nutrient-dense foods.
Today, I’m officially “uncanceling” three foods that were once considered dietary villains but deserve a prominent place in your healthy eating repertoire. Let’s examine the evidence behind eggs, nuts, and beef—and why you might want to reintroduce these powerhouses to your plate.
1. Eggs: The Perfect Protein Package
For decades, eggs were demonized due to their cholesterol content. Many of us grew up hearing that egg yolks would clog our arteries and lead to heart disease. Patients frequently tell me they’ve spent years ordering egg white omelets, discarding the most nutritious part!
What the science actually shows:
The cholesterol hypothesis that led to eggs’ banishment has been thoroughly debunked. Multiple large-scale studies have found no association between egg consumption and increased risk of heart disease for most people. A landmark 2018 study following nearly half a million Chinese adults found that those eating eggs daily had an 18% lower risk of cardiovascular death compared to non-egg eaters.
Why eggs deserve celebration:
Eggs are one of nature’s most perfect foods. The yolk contains choline (essential for brain health and often deficient in American diets), lutein and zeaxanthin (critical for eye health), and fat-soluble vitamins A, D, E, and K. The protein in eggs has the highest biological value of any food, meaning your body can use it more efficiently than protein from any other source.
How to incorporate:
Don’t fear the whole egg! Enjoy them scrambled, soft-boiled on salads, or as the perfect portable snack. If you have specific cholesterol concerns, speak with your healthcare provider about what’s right for your individual situation.
2. Nuts: Calorie-Dense Doesn’t Mean Fattening
Nuts spent years on the dietary sidelines during the low-fat era. With 160-200 calories per ounce, these concentrated sources of fat and protein were often avoided by weight-conscious individuals.
What the science actually shows:
Despite their caloric density, regular nut consumption is consistently associated with lower body weight and reduced risk of weight gain. How is this possible? Several mechanisms are at play:
- The protein, fiber, and fat in nuts increase satiety, potentially reducing overall food intake
- The structure of nuts prevents complete absorption of their calories
- Regular nut consumption appears to boost metabolic rate
Beyond weight management, nut consumption is linked to reduced risks of heart disease, diabetes, and even certain cancers.
Why nuts deserve celebration:
Different nuts offer different nutrient profiles, but as a category, they provide heart-healthy monounsaturated and polyunsaturated fats, plant protein, fiber, vitamin E, L-arginine, and polyphenol antioxidants. Walnuts specifically contain omega-3 fatty acids, while Brazil nuts are the richest known source of selenium.
How to incorporate:
Add a handful of mixed nuts as a satisfying snack, sprinkle them on salads or oatmeal, or use nut butters as a base for satisfying sauces. Remember that raw or dry-roasted options without added oils or sugars are optimal choices.
3. Beef: Rethinking Red Meat
Perhaps no food has been more controversial than red meat, with beef often singled out as a health hazard. Concerns about saturated fat, environmental impact, and processing methods have led many to eliminate it entirely.
What the science actually shows:
The evidence against unprocessed beef is far weaker than commonly portrayed. Recent large-scale reviews have found that the relationship between unprocessed red meat consumption and chronic disease risk is much smaller than previously thought and may be influenced by confounding factors.
The nutritional context matters enormously. Grass-fed beef consumed as part of a diet rich in vegetables, fruits, and fiber appears to have a substantially different health impact than conventionally raised beef eaten alongside refined carbohydrates and ultra-processed foods.
Why beef deserves celebration:
Beef represents one of the most nutrient-dense protein sources available. It provides heme iron (the most bioavailable form), zinc, B vitamins (especially B12, which is absent in plant foods), and creatine. For some individuals, particularly menstruating women or those with increased protein needs, beef can be an efficient way to meet nutritional requirements.
How to incorporate:
Quality matters. When budget allows, opt for grass-fed beef, which contains a healthier fatty acid profile with higher omega-3s and conjugated linoleic acid. Enjoy moderate portions (4-6 oz) alongside abundant vegetables, and prepare using gentle cooking methods when possible.
Context Is Everything
What these three “uncanceled” foods have in common is that they’re whole, unprocessed, nutrient-dense options that humans have consumed for thousands of years. When we evaluate foods, we must consider both their nutrient content and the context of the overall diet.
Ultra-processed foods now make up nearly 60% of the average American diet—these industrial creations represent a far greater health concern than eggs, nuts, or moderate amounts of quality beef. One of my mantras with patients is: “Worry less about specific whole foods and more about the overall pattern of your diet.”
Your individual response to these foods may vary based on genetics, gut microbiome composition, activity level, and specific health conditions. Personalization matters, which is why cookie-cutter diet advice so often fails.
The Bottom Line
Nutrition science continues to evolve, and humility is warranted when making sweeping claims about any food. The eggs, nuts, and beef that were once “canceled” deserve rehabilitation based on the totality of evidence.
When patients ask me about the perfect diet, I often respond that it’s the one containing mostly whole foods that you enjoy eating, that makes you feel good physically and mentally, and that you can sustain for the long term. For many people, these three “uncanceled” foods can be valuable components of that pattern.
Rather than fearing individual foods based on outdated science, focus on building a diverse diet of minimally processed options that provide the full spectrum of nutrients your body needs. Your relationship with food should be one of enjoyment and nourishment, not fear and restriction.
Best,
Dr. Alex Gajer
