Food is more than sustenance—it’s culture, emotion, and identity. Yet, not all dishes live up to their hype, while others linger in obscurity despite their brilliance. Experts—chefs, nutritionists, and food critics—often weigh in on what’s overblown and what deserves more love. In this article, we explore the 10 most overrated and underrated foods, revealing why some culinary darlings don’t deserve their pedestal and why others should step into the spotlight.
The Overrated: Foods That Don’t Live Up to the Hype
- Truffle Oil
Truffle oil is the darling of upscale menus, drizzled over everything from fries to risotto with a promise of earthy decadence. Yet, experts argue it’s a sham. Most commercial truffle oils don’t contain real truffles—instead, they’re infused with synthetic 2,4-dithiapentane, a chemical mimic of truffle aroma. Renowned chef Anthony Bourdain famously called it “the ketchup of the middle class,” a sentiment echoed by many in the culinary world. Real truffles, shaved fresh, offer a nuanced flavor that truffle oil can’t replicate, yet the latter’s ubiquity has inflated its reputation far beyond its worth. Nutritionists add that it’s often just overpriced olive oil with little nutritional value, making it a double disappointment. - Avocado Toast
Once a humble breakfast staple, avocado toast became a millennial obsession, symbolizing health and Instagram-worthy aesthetics. But experts are tired of its reign. Nutritionally, avocados are packed with healthy fats, but the toast itself—often served on overpriced artisanal bread with a $15 price tag—doesn’t justify the hype. Chef Gordon Ramsay has criticized its simplicity, noting that mashing an avocado on bread isn’t culinary genius. Food critics argue it’s a case of marketing triumphing over substance, overshadowing more creative, nutrient-dense breakfast options like shakshuka or congee. - Kobe Beef
Kobe beef, with its marbled fat and astronomical price, is synonymous with luxury. But is it worth it? Experts say no. True Kobe beef comes from Tajima cattle in Japan’s Hyogo Prefecture, raised under strict conditions, but much of what’s sold globally is mislabeled or imitation “Kobe-style” beef. Even the real deal, while tender, often disappoints discerning palates who find its richness overwhelming. Chef David Chang has argued that less-hyped cuts like hanger steak, properly cooked, offer more flavor for a fraction of the cost. The consensus? Kobe’s mystique outstrips its actual taste. - Macarons
These pastel-colored French confections are a staple of chic bakeries, but experts roll their eyes at their cult status. Macarons are notoriously difficult to make—requiring precise technique for their delicate shells and smooth ganache—but the payoff is often underwhelming. Pastry chefs like Dominique Ansel argue that their cloying sweetness and lack of textural contrast make them less exciting than, say, a well-crafted éclair or tart. Critics also point out that their inflated price (often $3 apiece) relies more on their photogenic appeal than their flavor, cementing their overrated status. - Quinoa
Hailed as a “superfood,” quinoa rode the health-food wave of the 2010s, promising protein and fiber in a gluten-free package. Nutritionists, however, are calling bluff. While quinoa is nutritious, it’s not significantly better than brown rice or farro, both of which are cheaper and more versatile. Chef Yotam Ottolenghi has noted that its blandness requires heavy seasoning to shine, making it less a standalone star and more a canvas for other ingredients. Its overrated status stems from clever branding, not culinary or nutritional supremacy.
The Underrated: Hidden Gems Waiting for Recognition
- Sardines
Sardines suffer from a bad rap—canned, oily, and fishy, they’re often dismissed as peasant food. Yet, experts sing their praises. Packed with omega-3 fatty acids, calcium (thanks to edible bones), and vitamin D, sardines are a nutritional powerhouse. Chefs like Alison Roman champion their umami-rich flavor, perfect for grilling, pasta, or simply eating on toast. Compared to overhyped salmon, sardines are sustainable, affordable, and punch above their weight. Their underrated status is a case of snobbery overshadowing substance. - Turnips
Turnips are the wallflowers of the vegetable world, overshadowed by trendy kale and cauliflower. But experts argue they deserve a renaissance. Mildly peppery and versatile, turnips can be roasted, mashed, or eaten raw, offering a low-carb alternative to potatoes. Nutritionists highlight their vitamin C and fiber content, while chefs like Dan Barber praise their subtle sweetness when cooked properly. Unlike their overrated cousin, the parsnip (often deemed too sweet), turnips bring balance to dishes without stealing the show. - Chicken Feet
In Western cuisines, chicken feet are relegated to stockpots or ignored entirely, but experts in Asian culinary circles know their worth. Rich in collagen, they’re a beauty food disguised as a humble ingredient, lending gelatinous texture to soups and dim sum dishes like braised phoenix claws. Chef Andrew Zimmern calls them a “textural delight,” noting their chewiness pairs perfectly with bold sauces. Underrated in the West due to squeamishness, chicken feet are a delicacy elsewhere—and a lesson in nose-to-tail eating. - Millet
Quinoa’s lesser-known cousin, millet, languishes in obscurity despite its merits. This ancient grain is gluten-free, high in magnesium, and drought-resistant, making it an eco-friendly choice. Experts like cookbook author Heidi Swanson laud its nutty flavor and versatility—it can be fluffy like couscous or creamy like polenta. Unlike quinoa, millet doesn’t carry a premium price tag, yet it delivers similar nutritional benefits. Its underrated status is a mystery to those who’ve tasted its potential. - Fermented Vegetables
Sauerkraut and kimchi get some love, but the broader world of fermented vegetables—think pickled radishes, carrots, or beets—remains underappreciated. Experts rave about their probiotic content, which supports gut health, and their tangy complexity, which elevates any meal. Chef René Redzepi of Noma fame has called fermentation “the future of flavor,” yet home cooks and diners often overlook these jars of goodness. Affordable, shelf-stable, and bursting with umami, fermented veggies deserve a spot at every table.
Why the Divide Exists
The gap between overrated and underrated foods often boils down to perception. Overrated items like truffle oil and Kobe beef thrive on scarcity myths and clever marketing, appealing to our desire for exclusivity. Social media amplifies this, turning avocado toast and macarons into symbols of lifestyle rather than taste. Meanwhile, underrated foods like sardines and turnips lack the glamour—they’re cheap, unglamorous, or tied to older traditions, making them less sexy in a fast-paced, trend-driven food culture.
Experts also point to accessibility. Quinoa’s rise coincided with a gluten-free boom, while millet stayed niche, lacking a PR push. Similarly, chicken feet and fermented vegetables carry cultural baggage—associated with “ethnic” cuisines or survival cooking—keeping them off mainstream radar. Taste, too, plays a role: the subtle or acquired flavors of underrated foods require patience, unlike the instant gratification of their overrated counterparts.
Bridging the Gap: What Can We Learn?
This list isn’t just a critique—it’s a call to action. Experts urge us to rethink our plates, balancing hype with substance. Overrated foods aren’t inherently bad; they’ve just been oversold. Truffle oil can enhance a dish if used sparingly, and Kobe beef might dazzle in small doses. But the real treasure lies in the underrated—foods that deliver flavor, nutrition, and value without fanfare.
For home cooks, this means experimenting with sardines in a pasta sauce or roasting turnips with herbs. For diners, it’s about asking restaurants to spotlight millet or chicken feet instead of defaulting to quinoa bowls. And for the food industry, it’s a challenge to market the underdogs as fiercely as the superstars.
Conclusion
Food trends come and go, but the opinions of experts offer a timeless lens. The 10 foods here—five overrated, five underrated—reveal how hype can distort our tastes and how hidden gems await discovery. Next time you’re tempted by a $20 avocado toast or a truffle-drizzled gimmick, consider a sardine sandwich or a bowl of millet instead. The experts have spoken: it’s time to eat smarter, not just trendier.
