‘Bad’ foods can be good for you

Do you remember the old saying, “a little of what you fancy does you good”? 

Well, it turns out that the occasional small indulgence can be a healthy strategy. 

Here are some foods often labelled as “junk” that, in small doses, bring real benefits.

Dark chocolate 

High-quality dark chocolate (70%+ cocoa) is rich in antioxidants called flavonoids. These support heart and brain health by improving blood flow, lowering blood pressure, and enhancing cognitive function. Dark chocolate also delivers essential minerals such as iron, magnesium, and copper and can improve cholesterol balance by raising HDL and lowering LDL levels. 

Moderation tip: Keep to about 30 grams per day to enjoy its benefits without extra calories or sugar. 

Popcorn 

Air-popped popcorn is a whole-grain snack loaded with fibre. Two cups has less than 120 calories but more antioxidants than many fruits and vegetables. It supports gut health, helps control appetite, and can aid weight management. 

Moderation tip: Skip the salt and butter; flavour it lightly with spices or Parmesan for a satisfying, healthier crunch. 

Nuts 

Almonds, pistachios, walnuts, and Brazil nuts are full of fibre, protein, heart-healthy fats, vitamins, minerals, and antioxidants. Eating a handful daily can lower LDL cholesterol, improve insulin sensitivity, support brain function, and even reduce inflammation. 

Moderation tip: Watch portion size due to calorie density, but enjoy raw or lightly roasted nuts for maximum benefits.

Cheese 

Cheese provides high-quality protein, calcium, vitamin K₂, and probiotics – especially in aged, live-culture varieties such as Swiss or Gouda – which can support bone health and gut function. Studies even link moderate cheese consumption (around 40 grams per day) with lower cardiovascular risk. 

Moderation tip: Opt for lower-sodium, part-skim varieties and keep servings small. 

Yoghurt 

While flavoured yoghurts often contain excess added sugar, try plain or Greek yoghurt, possibly sweetened modestly with fresh fruit or a teaspoon of honey. This keeps all the benefits, including protein, calcium, and gut-loving probiotics, intact. 

Moderation tip: Aim for under 10–12 grams of added sugar per 180 gram serving and check that the labels mention live or active cultures. 

Hot chips! 

Deep-fried potatoes raise the risk of type 2 diabetes when eaten regularly, largely due to added fats and processed oils. Yet, potatoes themselves offer fibre, potassium, and vitamin C. 

The key is limiting fried portions and opting for grilled or baked variations. 

Moderation tip: Enjoy them as an occasional treat – maybe a couple of times a month – and balance them with whole grains and veggies. 

While you’re digesting all that, also consider that food isn’t just fuel. It’s also tied to pleasure, comfort, and social connection.  

Allowing yourself occasional treats can reduce feelings of deprivation, which often lead to overeating later. 

Psychologists note that mindful indulgence can boost mood, lower stress, and even strengthen motivation for healthy habits. When you savour a favourite snack without guilt, you reinforce a balanced approach to eating that prioritises both physical and emotional well-being. 

Treating yourself in moderation can help maintain a positive relationship with food and support long-term health goals. 

Related reading: Healthline, Cleveland Clinic, Harvard Health, NBC, WebMD