Navigating the grocery aisles in search of nutritious foods has become increasingly complex as an increasingly large number of so-called healthy products fill the shelves. Even foods marketed as healthy alternatives may still contain high levels of added sugar and unhealthy fats. Companies often use wording on product labels and in their marketing to appeal to customers who are trying to make healthier choices. However, just because a food uses words like "low fat," "vegan," or "gluten-free" on its label or is generally thought of as healthier than other foods doesn’t mean it’s good for you.
Healthy eating can be a huge challenge when you’re constantly being tempted by sweet or salty unhealthy snacks. Indulging in supposedly healthier alternatives that aren’t healthy snacks at all is even worse.
For a snack to be healthy, it has to be high in nutritional value, for example protein, vitamins, mineral, fiber etc, but it has to be low in calories, trans fats, refined sugar and sodium.
Take a close look at snacks’ ingredients list that would also reveal substances that many people would struggle to pronounce. Steer away from any food with a health claim on the front of the package. In the same way that really famous people don’t have to walk around telling everyone how famous they are, truly healthy food doesn’t go around shouting about it. Have you ever seen a bunch of kale with a “low fat” sticker? Look at the package, avoid products with labels like enriched, fat-free, only 100 calories, all natural, zero grams fat.
Food is big business. Food and Drug Administration defines food fraud as “when someone intentionally leaves out, takes out, or substitutes a valuable ingredient or part of a food,” or “when someone adds a substance to a food to make it appear better or of greater value.” In other words, food fraud occurs when a product is not what it claims to be on the label or menu. Estimates suggest that food fraud could affect 1% of commercially sold products worldwide. But its true extent is unknown because the majority of quality problems go undetected and don’t lead to food safety risks.
Read also: Healthy food access with Highmark Wholecare explained.
Here are some examples of foods that may not be as healthy as their marketing claims make them out to be.
Granola and Granola Bars: A Sugar Overload
People have championed granola and granola bars as “healthy” foods for decades. Even though some granolas and granola bars are quite nutritious, many are packed with added sugar and very high in calories.
For example, a 2/3-cup (67-gram) serving of Nature Valley Oats and Dark Chocolate Protein Granola contains 17 grams of added sugar and 280 calories, while Quaker Chewy Yogurt Granola Bars pack 7 grams of added sugar per bar. According to the Food and Drug Administration, the recommended Daily Value (DV) for sugar is 50 grams for a person who consumes 2,000 calories per day.
Consuming too much added sugar can increase the risk of many health conditions in both adults and children, including obesity, fatty liver, and heart disease. For optimal health, it’s best to limit your added sugar intake as much as possible.
Instead of buying premade granola at the store, try making your own granola and granola bars at home. You can use nutritious ingredients like nuts and oats and add sweetness with dried fruit.
Read also: Healthy Eating on the Run
Yogurt: Opt for Unsweetened
Yogurt can be a healthy choice, but it’s best to opt for unsweetened yogurt whenever possible. Flavored and “fruit on the bottom” yogurts can contain a surprising amount of sugar in just a small serving. For example, a 5.3-ounce (150-gram) container of Dannon Strawberry Fruit on the Bottom yogurt contains a hefty 12 grams of added sugar. Yogurts that have candy toppings and “flip-style” yogurts can have even more.
Instead of choosing sweetened yogurt, try topping unsweetened yogurt with fresh fruit for a bit of natural sweetness.
Protein Bars and Shakes: Not Always Necessary
Many people are under the impression that the higher the protein content of a food or beverage, the healthier it is. Some foods that are naturally high in protein, like fish, eggs, and beans, are definitely healthy choices. However, items like protein bars and shakes may not be as healthy as some people assume.
Many healthy people who consume balanced diets don’t need to get extra protein through supplements. Nevertheless, active individuals and those who follow vegetarian and vegan diets may benefit from more protein in their diets. If you do need extra protein, you may be able to get this by eating more protein-rich foods. As such, for many people, eating supplemental protein products like bars and drinks may not be necessary to stay healthy.
Plus, many of these items are loaded with added sugar and unnecessary ingredients, like artificial sweeteners, artificial colors, oils, and thickeners.
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Sports Drinks and Energy Beverages: Excessive Sugar
While companies market sports drinks and energy beverages as ways to boost energy and athletic performance, these beverages are unnecessary for most people. They can also be high in ingredients like added sugar, artificial colors and large amount of stimulants, such as caffeine
While some athletes do need to replenish lost nutrients with sports drinks after intense exercise, most people who perform moderate exercise or just regular daily activity do not need to chug sports drinks to stay hydrated.
Many sports beverages contain an excessive amount of sugar. For example, a 20-ounce (591-mL) bottle of Fruit Punch Gatorade contains 34 grams of added sugar. Likewise, energy drinks can be extremely high in added sugar. The popular Monster Energy drink contains 27 grams of sugar.
Gluten-Free Foods: Not Necessarily Healthier
However, even if a food is labeled as gluten-free, it’s not necessarily healthier than gluten-containing foods.
Some processed gluten-free snack foods and sweets contain just as much, if not more, calories, unhealthy fats, and added sugar as other snacks. Additionally, studies show that gluten-free snack foods and other gluten-free items tend to be lower in protein, fiber, and certain vitamins and minerals than their gluten-containing counterparts. They’re also generally more expensive. Unless you have a gluten intolerance or Celiac disease, there's no benefit to eating gluten-free. These foods can be just as high in sugar, fat, and sodium as their gluten-containing counterparts, and they often cost more.
Low-Fat Foods: Sugar in Disguise
Just because a food is low in fat doesn’t mean it’s a healthier choice.
Food manufacturers often replace fat with sugar in low fat and fat-free products to make up for the flavor loss.
What’s more, fat-free products may be less filling than their full-fat versions because fat is a macronutrient that supports feelings of fullness and makes food more pleasurable to eat. Fats are an essential part of your diet, and eating nutritious high fat foods can help you reap their benefits.
Breakfast Cereals: Refined Grains and Added Sugar
Many people assume that breakfast cereals are a smart way to start their day. However, this isn’t always the case.
In fact, many breakfast cereals are made with refined grains, lack filling nutrients like protein and fiber, and can be very high in added sugar. Even cereals marketed toward adults can be packed with added sugar. Honey Nut Cheerios, for instance, is marketed as “heart healthy” but contains 12 grams of added sugar per cup. Eating large amounts of cereal like this one, particularly as part of a diet that’s already high in added sugar, doesn’t promote heart health.
In fact, diets high in added sugar likely have the opposite effect. Studies have linked high-sugar diets to an increased risk of heart disease and heart disease risk factors, including high blood pressure and triglyceride levels.
Foods High in Omega-6 Fats: Imbalance and Inflammation
Your body needs both omega-6 fats and omega-3 fats - like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) - to function.
Nevertheless, modern-day diets have shifted the ratio of Omega 6 to Omega 3 from 4:1 to 20:1, far exceeding the body’s needs for omega-6 fats. Research has found that this imbalance in the omega-6 to omega-3 ratio is associated with systemic inflammation, and studies suggest it may contribute to disease risk. Most people who eat a Western diet consume too much omega-6-rich fat and not enough omega-3s. For this reason, it’s best to limit your intake of foods high in omega-6 fats. These include soybean oil, corn oil, sunflower oil and products made with these oils, including many processed, prepackaged foods.
Another solution is to increase your intake of omega-3s. Good sources of omega-3s include flaxseed oil, fatty fish, like salmon and walnuts.
Premade Smoothies: Calorie and Sugar Bombs
Homemade smoothies can be a nutritious choice and a convenient way to increase your consumption of fruits and vegetables.
Yet, premade smoothies and smoothies from certain chain restaurants contain massive amounts of calories and sugar. If you buy a smoothie when you’re out and about, make sure to read the ingredient label before you order. Many smoothie stores offer items made with frozen yogurt, sherbet, and other sugar-laden additives. Bottled Smoothies & Cold Pressed Juices have vitamins and minerals, but they're often high in sugar and low in fiber. Making smoothies at home with whole fruits and veggies is healthier and cheaper!
Diet Soda: A Sweet Deception
Even though diet soda contains no sugar and generally zero calories, studies show that those who drink diet soda regularly are more likely to develop certain health issues than people who don’t drink it.
For example, it’s also associated with a higher risk of metabolic syndrome, a group of symptoms that include increased belly fat, blood sugar, blood pressure, and blood fat levels.
Research suggests that diet soda may contribute to these health issues by altering brain responses to food, increasing the desire for highly palatable foods like calorie-dense sweets.
Vegan Meat Replacements: Ultra-Processed Ingredients
Following a plant-centric diet and eating less meat can benefit your overall health, as well as the environment. However, some vegan and plant-based meat replacement products are packed with ultra-processed ingredients, salt, sugar, and more.
Instead of relying on store-bought vegan meat products, try making your own at home using whole-food ingredients. For example, you can make plant-based burgers out of ingredients like black beans, mushrooms, rice, and cashews.
Frozen Yogurt: Not Always a Healthier Choice
While frozen yogurt (also known as fro-yo) may be delicious, it’s not always a healthier choice than regular ice cream. Frozen yogurt is generally lower in fat than ice cream, but it can be very high in added sugar.
Plus, most self-serve fro-yo establishments only provide large cups, which customers tend to fill. These stores also offer a variety of high calorie, sugary toppings, which can add significant amounts of added sugar and drive up the calorie count of your dessert. Flavored Yogurts can be packed with sugar and carbs, and low in protein. Stick to plain yogurt and add your own fresh fruit for a healthier option.
While it’s perfectly acceptable to enjoy ice cream or frozen yogurt on occasion, one isn’t necessarily a healthier choice than the other. Choose whichever you prefer, and consider sticking to smaller portion sizes to keep your calorie and added sugar intake in check.
Yogurt-Covered Snacks: Similar to Chocolate-Covered Treats
Yogurt-covered snacks like pretzels and raisins are sold in most health food stores and are sometimes marketed as healthier choices than chocolate-covered snacks.
However, they’re very similar nutritionally. A 100-gram serving of yogurt-covered raisins contains 393 calories and 64 grams of total sugar, while the same serving of raisins covered in milk chocolate contains 390 calories and 62.2 grams of total sugar.
Still, note that the sugar and calorie contents vary by brand.
Plant Milks: Watch for Added Sugar
Plant milks have grown in popularity as more people transition to a more plant-based diet.
Even though nut milk can be an excellent alternative to dairy products, especially for those who are intolerant to milk products, some nut milks may not be as healthy as you think.
Unless explicitly stated on the bottle, most plant milks contain added sugar to improve their taste.
For example, original Almond Breeze almond milk contains 7 grams of added sugar per 1-cup (240-mL) serving, with cane sugar listed as the second ingredient.
For this reason, it’s a good idea to choose unsweetened nut milk if you want to moderate your intake of added sugar.
Whole Wheat Crackers
One of the fake healthy snacks are whole wheat crackers. The main issue with them is the majority of them contain a mixture of bleached or non-bleached refined grains. They also contain gluten.
Energy Bars and Cereal Bars
Energy Bars are the perfect healthy snack, especially if you’re eating for energy and maintain an active lifestyle, right? We are sorry to burst that bubble for you, but so many energy bars are packed with fructose corn syrup, sugars, sodium and trans-fats and/or saturated fats. The few healthy ingredients they contain don’t cancel out the bad ones. Same for granola and cereal bars.
Enhanced Waters
Don't be fooled by fancy labels! These waters are often just regular tap or spring water with a sprinkle of vitamins or electrolytes. Not much science backs up the benefits, and they might not make a big difference to your health.
Veggie Chips
Chips made from carrots, sweet potatoes, or zucchini sound healthy, right? But many are fried and loaded with sodium and artificial additives. They can have as much fat and calories as regular potato chips, and frying strips away the nutritional value.