Over the past years, more and more people have resorted to health-conscious eating in place of comfort foods for other options they perceive as friendlier to their bodies. Still, for all their marketing labels or popular reputation, not all “health foods” are nutritious. Some are loaded with sugars, unhealthy fats, or other additives that can counteract their purported health benefits. Here’s a look at 10 popular health foods that may not be as nutritious as you thought.
1. Granola
Granola is one of those foods that somehow has an aura of wholesomeness and fiber surrounding it, but it can be quite a deceiving food. Most store-bought varieties are full of added sugar, low-quality oils, and refined grains that make them nowhere near as healthy as they might seem. Oats and nuts, on which granola is based, are good-for-you foods, but most brands mix in honey or maple syrup to give it flavor and bump up the calorie count. Granola can go from being a healthy, nutritious breakfast to a complete calorie bomb in no time. The healthier alternative is preparing granola at home by using only a little sweetener and healthy fats, such as coconut oil or olive oil.
Nutritional Breakdown
Consider this: a half-cup serving of granola can have up to 20 grams of sugar and 250 calories. Compare this to oatmeal made with whole oats, which contains zero added sugars and about 150 calories per serving.
Healthier Alternatives
To make granola healthier, try preparing your own at home. Use natural sweeteners like honey or maple syrup in moderation and bake it with minimal oil. Another option is to skip granola entirely and enjoy plain oatmeal topped with fresh fruit and a sprinkle of nuts.
2. Smoothie Bowls
Smoothie bowls are a trendy health food that’s popular among fitness enthusiasts and wellness bloggers. They’re made by blending fruit, yogurt, and other healthy ingredients into a thick smoothie, topped with an assortment of add-ins like granola, seeds, and coconut. While they can provide some nutritional benefits, smoothie bowls are often deceptively high in sugar, particularly if they’re made with juice or sweetened yogurt. In addition, the toppings—granola, dried fruit, or even peanut butter—can add excess calories and sugar, turning a seemingly healthy dish into a high-calorie treat. If you’re making smoothie bowls at home, be sure to keep track of what you’re adding and avoid overloading them with sugary toppings.
How to Build a Balanced Bowl
To keep your smoothie bowl healthy, stick to a small portion size and limit toppings. Add nutrient-dense ingredients like chia seeds, spinach, and unsweetened almond milk.
3. Energy Bars
Energy bars are a great deal of the time presented as healthy, convenient snacks that can give one that surge of energy. Many such bars, though, hold a high content of sugar, artificial sweeteners, and preservatives. Even if they boast high-protein or high-fiber content, the other ingredients may outweigh the benefits. Some energy bars contain as much sugar as a candy bar, causing a rapid spike in blood sugar followed by a crash that leaves you lethargic. If you need something to take with you, reach for whole food choices, such as a handful of nuts or some fruit, or bake your own energy bars with oats, seeds, and a bit of honey or maple syrup.
4. Low-Fat Yogurt
For years, low-fat yogurt has been promoted as a healthier alternative to its full-fat counterpart. However, many low-fat varieties are loaded with added sugars to compensate for the lack of flavor that comes from the fat. While the fat content is reduced, the sugar content can be just as high, if not higher, than full-fat yogurt. Some flavored low-fat yogurts can contain up to 20 grams of sugar per serving. Instead of reaching for low-fat yogurt, opt for plain Greek yogurt, which is higher in protein and generally contains less sugar. You can add fresh fruit or a drizzle of honey for sweetness without the added sugars.
How to Choose Better Options
Opt for plain Greek yogurt instead. It’s higher in protein and free from added sugars. For sweetness, mix in fresh fruits or a drizzle of honey. You’ll enjoy all the benefits without the unnecessary additives.
5. Veggie Chips
Veggie chips, especially those made from vegetables like kale, sweet potatoes, and beets, are often touted as a healthier alternative to traditional potato chips. While they contain some vegetables, the process used in making veggie chips generally removes many of their nutrients. Moreover, veggie chips are usually fried and contain added salt, oils, and preservatives, making them less healthy than they might seem. If you’re craving something crunchy, try making your own vegetable chips at home. Simply bake thinly sliced veggies with a drizzle of olive oil and a pinch of salt.
Alternative Snacking Ideas
If you’re craving something crunchy, go for air-popped popcorn or homemade kale chips. You’ll get more nutrients and less fat and sodium.
6. Coconut Oil
Coconut oil has become a favorite among health-conscious individuals due to its perceived health benefits, including its ability to boost metabolism and improve skin health. While it does contain medium-chain triglycerides (MCTs) that can be beneficial in small amounts, coconut oil is still very high in saturated fat. In fact, it contains even more saturated fat than butter. Excessive intake of saturated fat can raise LDL cholesterol levels, potentially leading to heart disease. It’s fine to use coconut oil in moderation, but for everyday cooking, it’s best to use oils like olive oil or avocado oil, which are rich in heart-healthy monounsaturated fats.
Drink Mindfully
Stick to water for everyday hydration and save coconut water for when you truly need an electrolyte boost.
7. Gluten-Free Snacks
Gluten-free snacks represent a necessity for those people who have celiac disease or gluten sensitivity. A lot of gluten-free foods in stores are heavily processed, however, and not necessarily any healthier than their gluten-containing counterparts. Manufacturers often replace gluten with refined grains such as rice flour or potato starch, which provide little to no fiber and nutrients found in whole grains. These snacks may, therefore, be of low nutritional value and highly packed with sugar, fats, and calories. For a more nutritious alternative, stick to naturally gluten-free whole foods such as fruits, vegetables, and whole grains like quinoa or brown rice.
8. Fruit Juices
Fruit juice is often marketed as a healthy way to get your daily serving of fruit, but most store-bought fruit juices are anything but healthy. Many juices are loaded with added sugars and have little to no fiber, which can cause blood sugar levels to spike quickly. Even 100% fruit juice can be high in calories and low in beneficial nutrients when compared to whole fruit. While a small glass of juice can be part of a healthy diet, it’s better to consume whole fruits, which provide fiber and are digested more slowly, promoting stable blood sugar levels. If you enjoy juice, try diluting it with water to cut down on sugar.
9. Tofu
Tofu is a staple in plant-based diets, praised for its high protein content and versatility. While it is a good source of protein, iron, and calcium, tofu can be misleading in terms of nutrition. Depending on the processing methods, some types of tofu may contain high levels of sodium or preservatives. Moreover, some commercially prepared tofu products—like tofu burgers or “vegan meats”—may be heavily processed and packed with unhealthy additives. If you’re eating tofu, opt for organic, minimally processed versions and try to prepare it yourself to control the ingredients.
10. Trail Mix
Most would consider trail mix a good snack to take on a hike or for post-workout fuel because of its nutty, seedy, dried fruit, and chocolatey combination. While nuts and seeds are nutrient-dense, adding in the dried fruit and sometimes chocolate adds significant amounts of sugar and calories. Many store-bought trail mixes are full of candied fruits or excessive chocolate that can turn what could be a healthy snack into one full of sugar. Keep trail mix healthy by making your own with raw nuts, seeds, and unsweetened dried fruit, such as cranberries or raisins.
How Marketing Fuels Misconceptions About Health Foods
Billions are spent on marketing to make products appear healthier than they actually are. Words such as “organic,” “gluten-free,” and “low-fat” will lead consumers to make choices that are not the best.
Practical Tips for Identifying Truly Healthy Foods
Stick to whole, minimally processed foods.
Look for short ingredient lists with recognizable items.
Watch out for products that are high in sugar, even if it says “natural.”
Compare labels to find lower-calorie and lower-sodium options.
It’s also crucial to remember that not all healthy foods are created equal. Though many of the foods listed here can offer health benefits when consumed in moderation and as part of a balanced diet, they may come with hidden sugars, unhealthy fats, and additives that make them less nutritious than they first appear. Generally speaking, read the labels carefully, focus on whole foods, and minimize your intake of processed options, which will detract from your nutritional goals. Making mindful choices keeps you on track with a healthy, well-rounded diet that will not be victimized by misleading health food trends.
Frequently Asked
Are granola bars healthy?
While easy, most granola bars are very high in sugar and quite low in nutrients. Make your own or choose brands with limited added sugar.
What is wrong with flavored yogurts?
Flavored yogurts often have added sugars and artificial ingredients that make them less nutritious.
Are all veggie chips bad?
Not all veggie chips are bad, but most of them are processed and fried. Find baked ones or make your own at home.
Why are green juices not healthy?
Bottled green juices have no fiber and high amounts of sugar from the fruit juices in them.
Should I avoid gluten-free foods if I’m not celiac?
Unless you have a medical reason to eat gluten-free foods, there are no additional health benefits, and they have less fiber and more sugar.
How can I identify false marketing claims?
Pay more attention to the nutrition facts and ingredient lists than to front-of-package claims. Don’t be fooled by terms such as “all-natural” and “superfood.”