Let’s get real, health food advertising can be completely misleading. You’re shopping and you reach for all these things screaming “natural,” “low-fat,” “organic,” or “high in protein”and it’s easy to believe you’re being healthy. But the thing is, some of these so-called “healthy” foods aren’t doing you as much good as you would think. Here are 14 foods that might be fooling you.
1. Granola
Granola certainly sounds healthy. It’s constructed out of oats, nuts, seeds what’s not to adore, right? But the catch: a lot of commercial granolas are actually loaded with added sugar, oil, and preservatives. Some contain as much sugar per serving as a candy bar contains. And come on, most of us don’t just eat a single serving. If you like granola, make your own so that you can have control over what goes into it or choose a low-sugar one with less stuff in it.
2. Smoothie Bowls
Theyâre colorful, Instagram-worthy, and packed with fruit but that doesnât automatically make smoothie bowls healthy. Most places load them up with banana-based smoothies, top them with sugary granola, nut butters, and sweeteners like honey or agave. Yeah, itâs technically ânatural,â but the sugar content can be insane. Youâre basically eating a dessert and calling it breakfast. If youâre making one at home, go for more fiber-rich fruits like berries and avoid going overboard on the toppings.
3. Flavored Yogurt
Yogurt is wonderful it’s full of protein and is good for your digestive system due to probiotics. But after it is flavored, such as with fruit or vanilla, it often has a lot of added sugars or artificial sweeteners. Some have as much sugar as a slice of cake. Opt for plain Greek yogurt and add your own fresh fruit or a drizzle of honey if you require some sweetness. It’ll be just as tasty once you adjust to it and a lot healthier, too.
4. Veggie Chips
These are the perfect example of how healthy-sounding they are. Sure, they claim to be vegetable-based, but most are actually just potato starch or vegetable powders cut like chips and then fried. They’re probably just as oily and salty as regular chips. If you’re actually going to try to get your vegetables in, dice up real vegetables and toss them with a little olive oil and spices and bake them. Kale chips, zucchini chips they’re simple and so much better.
5. Protein Bars
Certain protein bars are convenient if you’re doing a lot of weight training or you’re in transit, for example. But the truth is, most of these bars are nothing more than candy bars in disguise. They may contain 15 grams of protein, fine, but 20+ grams of sugar, gut-irritating sugar alcohols, and a whole paragraph’s worth of ingredients you can’t even say out loud. Go for a boiled egg, some almonds, or a hard cheese stick instead. Simple, satisfying, and not too processed.
6. Pre-Packaged Salads
You’d imagine grabbing a pre-packaged salad is always the health food choice but not necessarily. Some are completely saturated in creamy dressings, include fried chicken, bacon bits, croutons, and mountains of cheese. Now your “light lunch” is an 900-calorie meal. Always examine the dressing, add-ons, and serving size. If youâre building one yourself, go heavy on leafy greens and raw veggies, add a lean protein like grilled chicken or beans, and stick to vinaigrette or olive oil-based dressings.
7. Gluten-Free Snacks
Gluten-free is a big buzzword, but unless you’re gluten-intolerant or have celiac disease, not much in terms of health. In fact, most gluten-free products substitute wheat with refined starches such as rice flour or tapioca starch, and they make up for the flavor by adding sugar or fat. So yeah, yeah, gluten-free cookies are gluten-free, but they’re still cookies. Treat them like any other snack food with moderation.
8. Dried Fruit
Fruit is nutritious. Dried fruit, however? It’s another matter. When you dehydrate fruit, it pulls in and still retains all the sugar, so you’re getting a more intense dose. And so much dried fruit is coated with extra sugar (often called “candied” fruit). You’d get the same amount of sugar in a small serving of sweetened dried mango as you would from a whole candy bar. If you like it, find the unsweetened forms and have it in small amounts with a protein or a fat source to negate the sugar rush.
9. Diet Sodas and “Zero Sugar” Drinks
No sugar and no calories sound great on paper, but thereâs a catch. Many diet sodas use artificial sweeteners that some studies suggest might trick your brain into craving more sugar later on. Others link them to headaches or digestive issues. Also, just because it says âzero sugarâ doesnât mean itâs hydrating or actually good for you. If youâre hooked on the fizz, try flavored sparkling water or seltzers with no sweeteners at all.
10. Acai Bowls
Acai is a superfood full of antioxidants. The issue isn’t the acai everything past that is what ends up in the bowl. Granola, honey, bananas, coconut flakes, peanut butter, Nutella yep, it’s delicious, but it’s actually a smoothie sundae. The majority of the pre-packaged ones have over 600â700 calories. In the house, puree frozen acai with a splash of unsweetened almond milk and top with only a few light toppers. That way, it’s like a treat but not overdone.
11. Rice Cakes
Rice cakes are one of those retro “diet” foods. They’re calorie-low, yet they don’t quite satisfy or provide much nutrition. Most of them are white rice, which quickly shoot your blood sugar and have you hungry again shortly thereafter. Flavored ones tend to be loaded with salt or artificial additives as well. If you eat them at all, pair them up with something more substantial such as avocado, cottage cheese, or peanut butter to give it some endurance.
12. Trail Mix
Trail mix is basically a backpacker’s dream snack, and it can be.if you do it correctly. The issue is, pre-packaged mixes contain sugary ingredients such as chocolate chips, candy-coated nuggets, or yogurt-coated nuts. Before you know it, a small handful will set you back 300â400 calories and hills of sugar. Do it yourself using raw nuts, seeds, and some unsweetened dried fruits or even add in some dark chocolate if you want a little indulgence.
13. Frozen Yogurt
Frozen yogurt appears to be healthier than ice cream, and, yes, typically it is. But that doesn’t qualify as low-calorie or healthy. Most froyo places have huge servings, and then they have the toppings bar cookies, candies, sauces you know. What is a little swirl at the beginning turns into a full-blown dessert. A better strategy is to have a small serving, do without the candy, and substitute with some fresh fruit or a handful of nuts instead.
14. Bottled Green Juices
They look healthy. They taste healthy. But they’re loaded up with apple or pear juice with a splash of spinach or kale. That’s why they’re sweet. Don’t let the green fool you. Some contain more than 30 grams of sugar per bottle, more than a can of soda. If you’re a fan of green juice, do it yourself using real leafy greens and adding a serving of fruit.
Final Thoughts
It’s not difficult to be healthy, but it does take a little sleuthing. Don’t take it on faith that a food because the packaging says “natural” or “low-fat.” Read the label, turn it over, and see what’s going on. The safest bet? Eat whole, real foods as much as possible, and utilize the rest as. well, treats. Everything in moderation.
