I stumbled across a fascinating discussion on r/nutrition recently where someone asked: "What foods are demonized based on high calorie content?" The responses were eye-opening and honestly pretty refreshing. Real people sharing real experiences about foods they've been told to avoid simply because of their calorie count.
As someone who's been helping people build sustainable eating habits through BodyBuddy, this conversation hit close to home. Too many of us have been conditioned to fear certain foods based purely on their calorie density, but the Reddit community brought up some brilliant points that deserve a deeper look.
The "Villain" Foods That Aren't Actually Villains
Let me break down some of the most commonly mentioned foods from that thread and why they might deserve a spot in your diet:
Potatoes
One commenter nailed it: potatoes are "nutrient-rich and satiating when prepared simply, like boiled." Here's the thing about potatoes that most people miss. A medium baked potato has more potassium than a banana, decent fiber, and actually scores incredibly high on satiety indexes. The problem isn't the potato. It's when we load it with butter, cheese, bacon bits, and sour cream that it becomes calorie-dense without much additional nutrition.
Nuts and Nut Butters
Multiple people mentioned nuts as unfairly demonized high-calorie foods. They're absolutely right. Yes, nuts are calorie-dense (about 160-200 calories per ounce), but they're also packed with healthy fats, protein, fiber, vitamin E, and magnesium. Studies consistently show that people who eat nuts regularly tend to have better weight management outcomes, not worse ones.
Avocados
Another Reddit favorite that gets the "too high in calories" treatment. One avocado has about 320 calories, but it also provides nearly 14 grams of fiber, potassium, folate, and monounsaturated fats that actually help with nutrient absorption from other foods.
Olive Oil
Someone mentioned how olive oil gets demonized for being "pure fat," but as they pointed out, it's also loaded with antioxidants and has been a cornerstone of some of the world's healthiest diets for thousands of years.
Full-Fat Dairy
The thread touched on full-fat dairy being avoided for lower-fat versions. But here's what's interesting: full-fat dairy often keeps you satisfied longer, and some studies suggest the fat helps with absorption of fat-soluble vitamins.
Why Context Matters More Than Calories
The smartest comment I saw in that thread was someone pointing out that we need to look at nutrient density, not just calories. This is where most "good food, bad food" thinking falls apart.
A 100-calorie pack of cookies and 100 calories of almonds aren't nutritionally equivalent, even though the calorie count is identical. The almonds provide protein, healthy fats, fiber, vitamin E, and magnesium. The cookies provide... well, mostly refined flour and sugar.
When High-Calorie Foods Make Sense
Here are some scenarios where these so-called "demonized" foods actually make perfect sense:
If you're highly active: Someone training for a marathon or hitting the gym six days a week needs calorie-dense, nutrient-rich foods. Avoiding nuts and avocados would actually hurt their performance and recovery.
If you struggle with hunger: Foods like nuts, avocados, and potatoes score high on satiety. They might have more calories per serving, but they also keep you full longer, potentially reducing total calorie intake throughout the day.
If you have trouble gaining weight: Some people genuinely struggle to eat enough calories. For them, calorie-dense whole foods are actually health-promoting.
The BodyBuddy Approach: Track Everything, Fear Nothing
This is where accountability and tracking become game-changers. When you're using something like BodyBuddy to log your food and check in with accountability, you can see exactly how different foods affect your goals.
Maybe you discover that a handful of nuts at 3pm prevents you from overeating at dinner. Or that adding avocado to your salad helps you stay satisfied until your next meal. Without tracking, you're just guessing based on food rules you learned somewhere.
The Reddit discussion reminded me why I love the accountability approach. Instead of following rigid rules about "good" and "bad" foods, you get to see what actually works for your body and your goals.
Making Peace With Calorie-Dense Foods
Here's how to include these foods without sabotaging your goals:
Pay attention to portions. Yes, nuts are healthy, but a "handful" shouldn't be half the jar. Use measuring tools until you get a feel for appropriate portions.
Consider timing. Having calorie-dense foods when you're most active or when they serve a specific purpose (like pre-workout fuel) tends to work better than eating them mindlessly.
Look at the big picture. One high-calorie food in an otherwise balanced day isn't a problem. It's the overall pattern that matters.
Focus on preparation. That Reddit comment about boiled potatoes was spot-on. How you prepare food matters as much as what food you choose.
The Bottom Line
That Reddit thread got it right: we've been trained to fear foods based on outdated thinking about calories in, calories out. But nutrition is more complex than that, and your relationship with food doesn't have to be governed by fear.
The most sustainable approach? Track what you eat, pay attention to how different foods make you feel, and use that data to make informed decisions. That's exactly what we help people do at bodybuddy.app.
Because at the end of the day, the best diet is the one you can stick with long-term. And that probably includes some of those "demonized" foods that Reddit users are defending.