Healthy eating trends have been on the rise in recent years. And guess what? So are the amount of foods labeled as healthy in your local grocery store. Sometimes, they’re called low-fat or fat-free options, others claim to be heart-healthy. Sure, they sound like they could help you get away from diseases like diabetes and obesity, but in the long run are these foods really worth it?
For those with inquisitive minds (and trust issues), we’ve done the research work so you don’t have to. First, it’s true that there are foods with “health halo.” They sound healthy, but may not be. Second, we found 12 of them! Got these in your pantry? Time to think twice about how frequent you should be consuming them.
12. Granola Bars
Experts agree that many granola bars on the market are high in added sugars, and eating too many of them can lead to weight gain and blood sugar spikes. Additionally, added sugars are often linked to other health conditions like heart disease and type 2 diabetes. So if those granola bars also have chocolate chips and marshmallows, run…away.
If granola is a must-have, find one with a minimal amount of processed ingredients, at least 3 grams of fiber, and 6 grams or less of sugar per bar. Or better yet, make your own granola mix.
11. Sweetened Oatmeal
Oatmeal has legit benefits and also downfalls. Is it bad for you? The answer is yes, if it has three or more teaspoons of sugar. And also if it’s flavored. Remember, a teaspoon of sugar is equal to 4 grams of sugar, and a lot of flavored oatmeal packets out there have up to 4 teaspoons of added sugar per serving.
For a healthier option, drop the sugar, brown sugar, or maple flavoring, and enjoy your oatmeal plain or with fresh berries, coconut, or banana.
10. Protein and Fiber Bars
Protein and fiber bars high in added sugars, artificial sweeteners, and unhealthy fats have been called candy bars in disguise. Ultra-processed protein bars may not also supply the nutrients that your body needs to recover from strenuous activity. Additionally, the industrial processing could mean the protein or fiber bars now have fewer vitamins and more carbohydrates and fats.
So what makes bars and other food items ultra-processed? Here are some clear signs: there are more than 3 ingredients, low-sugar promises, and the presence of artificial sweeteners.
9. Low-Fat or Fat-Free Salad Dressings
We’ve been talking a lot about fats, but in truth, not all of them are bad. Why, you ask? Because we need fat to absorb nutrients from other food items like the fruits and vegetables in our salads. Tomatoes and carrots, for example, have fat-soluble nutrients, which means you need to consume them with fat to get their benefits. The same can be said for fat-soluble vitamins A, D, E, and K.
It’s also worth noting that some salad dressings with reduced fat may compensate by using more sugar or salt. If you’re observant enough, I’m sure you’ll find dressings with water and corn syrup as the main ingredients, which is bad news for those trying to lose weight.
8. Avocado
While avocados are a great source of vitamins and minerals, they’re also high in calories and fat. This is especially true if you eat this fruit several times a day or add it to your meals that already contain fats. Simply put, avocado is a real health food, but you should eat it in moderation.
Remember, the lines are blurry between good and bad fats when it comes to diet. According to a study by UC San Francisco, a diet high in monounsaturated fat (found in avocados) could lead to a fatty liver disease.
7. Pretzels
Pretzels are considered a healthier alternative to fatty chips, but it shouldn’t be your go-to snack. Salted pretzels, in particular, are quite high in sodium and pretty low in fiber. While pretzels don’t have much added sugar, the sweetened varieties may have a lot. Overall, this snack offers little nutritional benefit. Pretzels also rank high in the glycemic index, which means it can quickly increase blood sugar levels.
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6. Dried Fruits
If you’ve tried adding dried fruits to your meals, then you know that this snack could get pretty sweet. The truth is, excessive consumption of dried fruits can lead to high blood sugar levels, weight gain, and of course, dental problems.
So how did dried fruits get so sweet? When water is removed, calories and sugar in dried fruits add up, and some important substances get lost. For instance, blueberries are rich in antioxidants, but when dried, they lose up to half of those free-radical scavengers.
5. Rice Cakes
Rice cakes are considered low-nutrient foods. They can be high in sugar and saturated fat and low in fiber and protein that help slow the effects of carbohydrates on your body. In addition, rice cakes aren’t calorie-free. They’re light and airy, making it easy to eat a number of them. And if you make this mistake, calories will add up and eventually lead to weight gain.
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4. Frozen Yogurt
Unfortunately, frozen yogurt is among the foods that aren’t as healthy as you think. Yes, they have less calories compared to ice cream, but let’s talk about sugar levels. An average frozen yogurt packs around 20 grams of sugar per ounce, so if you order a 16-ounce cup, that’s an easy 70+ grams of sugar for you.
Here’s another flash news: fro-yo may not contain the same healthy probiotics found in traditional yogurts. Why? Most of these probiotics don’t make it past the production process of frozen yogurts. Even if they do, they have to stay alive throughout the item’s shelf life, and we’re not really hopeful about it.
3. Bran Muffin
Bran muffins have been described as a better-for-you snack, and we know why. They tend to be higher in fiber compared to regular muffins, and are expected to aid in digestive health. However, there are a couple of things about bran muffins that could negate the potential benefits of fiber.
For one, store-bought bran muffins may contain high amounts of unhealthy fats and added sugar to improve taste. And sadly, some manufacturers may not use enough bran in the muffins, providing you with less fiber. For a healthier choice, consider muffins with minimal fats, low sugar content, and a good amount of fiber.
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2. Agave Nectar
You may or may not have seen it, but agave nectar is a sweetener/syrup that you can use as an alternative to sugar. Also known as American aloe, this sweetener ranks lower in glycemic index than table sugar. It sounds harmless, right? Not really, and that’s because agave nectar is high in fructose.
When consuming foods high in fructose, this could lead to a damage in liver function or increased risk of acquiring chronic diseases like diabetes and obesity. Still not convinced? Take note of this: sugars in agave syrup consist of roughly 80% fructose and 20% glucose, as per Food Insight.
1. Trail Mix
Trail mix is unofficially the “it snack” on the “healthy snacks” aisle, considering the wide assortments of bites you get from it. There are nuts, seeds, legumes, and so much more. The mix sounds healthy until you find pretzels, dried fruits, chocolate, rice crackers, and marshmallows. This mix includes the same food items that we mentioned above.
Additionally, a trail mix is high in calories, so portion control is key. Some experts even recommend that you just need around 1/4 of a cup per serving. Meanwhile, salted trail mixes could have high sodium content and contribute to high blood pressure. If you really want to go down the healthy route, go for unsalted and unsweetened trail mixes.
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From The Club
Unfortunately, some food labels like low-fat, low-calorie, or fat-free have the intention to distract you from what has been added to a particular food item or the nutrients that are missing from it. That’s why it’s always important to spend some time reading through the nutrition label and even the ingredients list. Check the info on added sugar, sodium, and calories (if you’re on a caloric diet) to make sure you’re choosing legitimate health foods.
Also, while there’s harm from excessively consuming the items on this list, it doesn’t mean you have to let them go forever. As with anything in life, portion control or moderation is key.
