For many people first learning about intuitive eating, one of the sticking points is understanding how there can be no good or bad foods. It goes against everything they’ve been told about nutrition. They’ve heard so many scaremongering about added sugars and carbs and processed foods and dairy, they think certainly There have to be foods that are completely bad for you, right?
Categorizing food as good and bad is incredibly normalized in how we talk about food in our culture. Food is characterized as healthy and clean. There’s Halo Top ice cream, guilt-free mac and cheese from Trader Joe’s and Perfect Bars. In contrast, other foods are labeled as junk food, unhealthy, or simply referred to as “crap.” It is difficult to have a discussion about nutrition where foods are not placed in a hierarchy.
As normal as it is to label food as good or bad, placing food in these hierarchies is not only scientifically and nutritionally incorrect, it is also harmful to our relationship with food. Here’s why:
Why we need to stop labeling foods as good and bad
It confuses nutrition and health.
When I work with clients helping them see food in a more neutral way, one of the things we talk about is how nutrition is different from health. When foods are labeled as good and bad or healthy and unhealthy, it is based on the idea that “bad” foods have little or no nutritional value and “good” foods are high in nutrients. While it’s true that some foods contain very low amounts of vitamins, minerals, fiber, and antioxidants, and that other foods are more nutrient-dense, that doesn’t mean those foods are healthy or unhealthy.
Health is much more complicated than diet. It includes social, psychological and economic factors. For example, if someone tried to eat only the most nutritious foods, but that meant they were socially isolated, had to spend all their time and money on food, and became stressed about eating the “right” foods all the time. , that would not be a very healthy way of eating. In this example, it may be healthier to choose foods with fewer nutrients, but they are more satisfying, budget-friendly, and allow flexibility when socializing.
As I remind my clients, the healthy option is not always the most nutritious option. Making healthy food choices means considering factors other than nutrition, such as mental/emotional, financial, and/or social needs.
Some “bad” foods are helpful in some situations.
Different foods serve different purposes, and this includes foods that are often considered “bad.” For example, a runner may decide to use a gel pack during a race. Those gel packs are just sugar. They’re not exactly nutritious, and yet they’re a really healthy option for someone who needs a quick source of readily available energy to fuel a workout. Likewise, when someone is dealing with low blood sugar, the rapidly available glucose in a soda or candy is a healthy choice for that situation.
Another example: for anyone reading this who has a bad stomach bug or struggled with morning sickness during pregnancy, what were the foods that were easiest to tolerate? Simple, starchy carbs – think ramen noodles, white toast and salty snacks. While not necessarily nutrient-dense (although most of them are fortified so you get a good dose of B vitamins and iron), these foods are great for giving your body the energy it needs to fight off illness or feeding a developing fetus when I can’t hold many things together.
Labeling good and bad foods Ignores individual nutritional needs
The mainstream nutrition debate makes it seem like there is a “right” way to eat. One thing I stress about bland eating is that nutritional needs vary from person to person based on many factors including (but not limited to) health history, genetics, and nutritional status. For example, almonds are an essential health food (hello “almond moms!”). They’re packed with vitamin E, heart-healthy monounsaturated fats, fiber and phytonutrients. Almonds are a healthy food for most people – but definitely not for someone with a nut allergy!
Okay, this example might be a little too obvious for you, so let’s look at a less obvious example. For many people with IBS, foods high in fiber, especially raw fruits and vegetables, can trigger IBS symptoms. One might think of a raw crust and hummus snack as a healthy snack, and while it’s certainly nutritious, it’s not a healthy choice for someone if it causes severe abdominal pain and cramping. For more on this, read this IBS blog post from my fellow RD Kate, who shares her personal experience learning how so-called “unhealthy” foods were often the easiest on her stomach.
Less nutritious does not mean harmful.
There are certainly examples of foods that can cause harm when consumed. There are some pretty scary stories about adulterated food in the past (if you’re not eating right now, this 1850’s milkshake scandal podcast episode it’s quite fascinating and also absolutely disgusting). While today we have a much more tightly regulated and relatively safe food supply, outbreaks of foodborne illness still occur, sometimes due to aggressive business and food safety practices, and sometimes due to plain bad luck. There are also examples of foods that can cause harm to some people when consumed in excess, such as foods that contain trans-fats. But the huge, vast Most foods labeled as “bad” aren’t actually harmful, they’re just less nutritious.
Labeling a food as “bad” sends the message that a food is categorically harmful to consume. While moderation with certain foods (a heavy term for sure, especially in non-diet circles) can be helpful in some cases, that doesn’t mean that including it as part of an overall eating pattern is harmful or that a food is bad for everyone. Yes, even for sweets. Yes, even for soda. And yes, even for processed foods.
This may sound like semantics, but I think it’s actually very important. When a food is categorically labeled as “bad,” it sends the message that a food should be avoided altogether. If the goal is avoidance, that leaves no room for talking about a nuanced food or figuring out how to engage with a food in a physically and mentally healthy way.
What if I Really and Truly Believe a Food is Bad?
So I don’t have the time, energy, or frankly the will, to write a blog post debunking, reframing, and adding context and nuance to every nutritional belief out there. I’m guessing that many of you reading this can think of at least one food that you are absolutely certain is downright bad.
Let’s go ahead and say you’re right. The food you’re thinking of is unequivocally, certified, branded BAD. Does labeling it as such really help you deal with it in a healthy way? My guess is if it’s a food you like or are exposed to regularly, probably not. Chances are, you’re still eating that food, but in a chaotic, restrictive way. And if you’re one of the few who “successfully” avoids food, it’s likely to create quite a bit of anxiety and fear.
Remember, good nutrition is about the big picture of what you consume over time, not micromanaging every meal and snack. You don’t need to consume a nutritional value of a multivitamin every time you eat. There is room to include foods purely for pleasure, enjoyment, social connection and convenience.
