For decades, nutrition advice has drilled into our minds a list of “unhealthy” foods to avoid. High-fat dairy, red meat, eggs, and even certain oils have been villainized by headlines and low-fat diet culture. But now, new research is turning that narrative on its head. A recent study has found that some of these controversial foods—long deemed bad for your health—may actually help prevent heart disease and Type 2 diabetes.
Yes, you read that right.
According to a study published in a leading peer-reviewed medical journal, moderate consumption of foods like full-fat dairy products, unprocessed red meat, and even eggs can offer protective benefits when consumed as part of a balanced, nutrient-rich diet. Researchers followed over 240,000 individuals across multiple countries, tracking their health over several years. The conclusion? Diets higher in whole, minimally processed animal-based foods—when combined with fruits, vegetables, legumes, and nuts—were linked to a lower risk of both cardiovascular disease and Type 2 diabetes.
So, what does this mean for your plate?
Let’s start with full-fat dairy. For years, people were told to swap out whole milk for skim, and butter for margarine. But this new study suggests full-fat dairy is not only safe in moderation—it could actually be beneficial. These dairy fats contain key nutrients like vitamin K2, which has been linked to improved heart health. Plus, the fat in dairy helps with the absorption of fat-soluble vitamins like A, D, E, and K. And for many people, full-fat options are more satisfying, leading to better appetite control.
Then there’s red meat. Often painted as the poster child for poor health, red meat—especially when unprocessed—is far less dangerous than previously believed. The study clarifies that the type of meat matters. Processed meats like bacon and sausages still carry significant health risks when eaten in large amounts. But unprocessed, lean cuts of beef or lamb, rich in iron, zinc, and B vitamins, can be part of a heart-healthy diet when paired with plant-based foods and consumed in reasonable portions.
Eggs also got a surprising pass. Long associated with high cholesterol, eggs were shunned by health-conscious eaters for years. But current research shows that dietary cholesterol from eggs has a minimal impact on blood cholesterol for most people. In fact, eggs are one of the most nutrient-dense foods on the planet—packed with protein, healthy fats, vitamins, and minerals—all in just about 70 calories per egg.
The key takeaway from the study isn’t just about embracing formerly “bad” foods—it’s about balance and context. Diets that include a mix of quality protein, healthy fats, and complex carbs, while limiting sugar, refined grains, and ultra-processed foods, seem to be the most protective against chronic disease.
It also challenges the idea of “one-size-fits-all” health advice. What works for one person may not work for another, and labeling entire food groups as “bad” without nuance can do more harm than good. The study’s diverse global sample helps reinforce that diets can—and should—look different across cultures and lifestyles.
Still, moderation remains key. No one is suggesting you load up on bacon cheeseburgers in the name of heart health. But this research does offer some welcome flexibility—and relief—for those who’ve felt guilty for enjoying a glass of whole milk or a weekend steak dinner.
In a world full of trendy health fads and rigid food rules, this study is a breath of fresh air. It reminds us that food isn’t just about calories or macronutrients. It’s about quality, variety, and sustainability. And sometimes, the most controversial foods might not be so unhealthy after all.
So go ahead—enjoy that omelet. Savor your Sunday roast. Your heart (and your taste buds) just might thank you.
