Just because something is labeled as “healthy” doesn’t mean it actually is. In fact, there are plenty of foods out there that many people think are healthy but can actually be unhealthy if not eaten in moderation.
Sure, some of these foods may contain some beneficial ingredients, but they are usually counteracted by unhealthy components. This means that eating too many of these “healthy” options can be just as detrimental to your health as eating those “unhealthy” ones.
In this article, I'm going to reveal the truth about 10 healthy foods that are actually unhealthy and should be avoided or eaten in moderation. Prepare to be surprised!
Low-Fat Yogurt
You’ve probably heard that yogurt is part of a healthy diet. And while it can certainly be nutritious and beneficial, not all yogurts are created equal. Low-fat yogurt, for example, is often marketed as a healthy snack but there's more to consider than just fat content.
Low-fat yogurt might have less fat, but it doesn't necessarily mean it has fewer calories. Some manufacturers attempt to make up for the fat content by adding more sugar instead, making the product high in added sugars rather than higher in fats. And too much-added sugar can put you at risk for developing diabetes and other chronic diseases.
Remember that some low-fat yogurts are made with artificial sweeteners as well, which are also unhealthy due to their potential impacts on gut health, hormones, and more. When it comes to yogurt, look for full-fat varieties made from natural ingredients, and watch out for unexpected sources of added sugar!
Diet Sodas
Diet sodas, zero-calorie drinks, and other artificially sweetened beverages are often miscategorized as healthy options. But while they may seem like a good alternative to sugary sodas and regular juices, they can actually be more dangerous.
Artificial sweeteners like aspartame, saccharin, sucralose, and acesulfame-K are used in diet drinks to give them their sweet taste without calories. However, these ingredients can cause headaches, dizziness, abdominal pain, diarrhea, and other unwanted side effects. Additionally, research suggests that these drinks can become addictive, leading people to drink more of them than they should.
Furthermore, studies have linked diet sodas to weight gain rather than weight loss. This is because these drinks can trigger hunger hormones and cravings for unhealthy snacks in some people. If you're trying to cut back on sugar but still want a refreshing drink, try sparkling water or an unsweetened tea.
Protein Bars
Have you ever heard that protein bars are a healthy snack? Not so fast. Sure, some of them are high in protein and contain healthy ingredients, but those don't always make them the healthiest choice.
Too Much Sugar
Protein bars often contain quite a bit of added sugar and fat, which defeats the purpose of having a snack that is high in protein. Many bars also contain added preservatives and artificial flavors or colors.
Too Much Protein
Protein bars can also be too high in protein if you're getting most or all of your daily value from a few bars, it's time to revisit your diet! The same goes for vitamins and minerals: too much can be as bad as not enough.
Just because something is labeled as healthy doesn’t mean that it’s the best choice when it comes to snacking. Be sure to read labels carefully when selecting protein bars and pay attention to sugar and fat content before choosing one. A good rule of thumb is to opt for snacks that have less than five grams of sugar per serving size your taste buds will thank you!
Granola
When it comes to things that don't sound like junk food but actually are, granola is an important one to watch out for. Even though granola can be full of nuts, seeds, oats, and all sorts of healthy stuff, it's often full of sugar and calories.
Added sugar
Unfortunately, sugar is often added to many grains and pseudo-grains like granola. For example, a 1/4 cup of granola can have up to 10 grams of added sugar or the equivalent of just over two teaspoons! It's a sneaky way for manufacturers to make their products taste good without really letting customers know what they're getting themselves into.
Calorie count
If you split a 1/4 cup serving of granola with multiple people, you might think it’s not that bad but did you count the calories? A quarter-cup serving can have up to 120 calories. That can add up quickly if you're eating it more than once.
Granola is often marketed as a healthy topping on yogurt or oatmeal so if you have it more than once or twice per week, you could be taking in an extra 500-1000 calories that your body doesn't really need!
Processed Vegetables
It's easy to think that all vegetables are healthy, but that's not the case when it comes to processed vegetables. Yes, they may have some nutritional value, but there's nothing like fresh veggies from the garden.
Here's why you should avoid processed vegetables:
Unhealthy additives
Processed veggies usually contain added ingredients like preservatives and sodium, which can do more harm than good for your health. These additives are used to increase their shelf-life but at the expense of their nutritional value.
Loss of vitamins and minerals
Processed vegetables often lose a lot of vitamins and minerals in the processing stage by being exposed to air and light for too long. So even if the label says 'enriched', the level of enrichment doesn't come close to what you get with fresh produce.
Not enough fiber
While processed veggies might be low in calories and fat, they may also be low in fiber. Fiber helps with digestion and also helps control blood sugar levels. So choosing fresh produce is always a better option if you're counting on fiber in your diet!
Believe it or not, fruit juice is actually one of the unhealthy foods marketed as healthy. A lot of people think that since it's made from fruit, it must be healthy, but you should always read labels before drinking.
High sugar content
Fruit juice can be packed with sugar sometimes more than soda! The natural sugars in fruits can make the juice sweet and tasty, but when it comes to your health, the high sugar content isn’t doing you any favors. In fact, a cup of fruit juice could have up to 30g of sugar almost your entire daily recommended allowance!
Low nutritional value
Another surprising downside to drinking fruit juice is its lack of nutritional value. You might think that a glass of orange juice will give you all the nutrition of an orange but that’s not necessarily true. Juicing strips of fruits and vegetables of dietary fiber and other beneficial components. In turn, you don’t get the same nutrition benefits as you would from eating a full orange or other whole fruit or vegetable.
Unless it's freshly squeezed in front of you, most store-bought juices contain added sugar, preservatives, and other additives that can diminish their health benefits even further. So if you’re looking for a fruity pick-me-up, try eating an actual piece of fruit instead!
Fat-Free Salad Dressings
When you're making a salad, it's very easy to think that a fat-free salad dressing is your healthiest option. After all, there's "fat-free" right on the label!
Unfortunately, this isn't actually the case. Many of these dressings are loaded with sugar and preservatives designed to mask the lack of fat, plus they often contain artificial flavors and trans fats.
High Sodium Content
Plus, because there's no real fat content in these dressings, manufacturers often use salt to give them flavor, and that contributes to a dangerously high sodium content. It's not unheard of for certain dressings to contain more than 300mg of sodium per serving that's more than 10% of your daily allowance!
It's best to avoid these dressings completely. Instead, opt for homemade vinaigrettes made from a combination of olive oil, vinegar, and herbs. Not only is this much healthier for you, but it will also give your salads that refreshing zing without overloading on salt or processed ingredients.
Pre-Packaged Deli Meats
Sure, pre-packaged deli meats like turkey and ham seem like a healthy option for a quick sandwich. But did you know that pre-packaged deli meat is some of the unhealthiest foods masquerading as healthy?
Sodium Content
The biggest issue is their high content of sodium. Pre-packaged deli meats usually contain about 1,000 milligrams (or more) of sodium for every serving. That’s over half of what the average adult should consume in a day in one single serving! Too much sodium can lead to an increase in blood pressure and cause other health issues down the line.
Processing & Additives
Another factor to consider is the processing and additives used to make pre-packaged deli meats. Most of them go through a process known as nitrite curing, which involves adding unhealthy preservatives like nitrate and nitrite to the meat to keep it “fresh”. This also gives them their pinkish hue, which fools many people into thinking they’re healthier than pork or other types of sausages.
Pre-packaged deli meats may not be as healthy as they seem:
They contain too much sodium
Processed with unhealthy preservatives and additives
A high content of fat compared to other protein sources
Dairy Alternatives
You probably think of dairy alternatives as a healthier alternative to regular dairy, don’t you? Well, think again. Dairy alternatives might be lactose-free, but they’re often packed with added sugar and thickeners to make them taste good. In some cases, these dairy substitutes can contain more sugar than regular dairy products.
Added Sugar
Dairy alternatives like almond milk and coconut milk are often sweetened with sugar or high-fructose corn syrup. The same is also true for soy-based ice cream and yogurt. So if you’re looking to cut down on your sugar intake, you may want to switch back to low-fat dairy products.
Thickening Agents
Thickeners like carrageenan are often added to store-bought dairy substitutes like almond milk and soy yogurt. Carrageenan is linked to inflammation in the body, so if you’re hoping for an inflammation-fighting food, avoid buying pre-made commercial products and instead make your own at home from scratch (minus the additives).
The takeaway? If you want to limit your sugar intake and stay away from artificial ingredients and thickeners, it may be best to opt for homemade non-dairy alternatives rather than pre-made commercial ones – or just stick with dairy in moderation.
Trail Mixes
You may think that Trail Mixes are a healthy snack, but beware even though they contain fruits and nuts, they can also contain added sugar and unhealthy fats. It’s important to read the label on the back of the package since some brands add marshmallows and chocolate, which naturally adds sugar and more calories.
It's best to make your own trail mix at home. That way you can control what ingredients you’re putting in it and make sure it’s healthy. A good recipe is to combine nuts, like almonds or walnuts, with dried fruit like cranberries or raisins, adding in some air-popped popcorn or pumpkin seeds for an extra crunch. Avoid using any added sugars or unhealthy fats and you’ll have a great snack that is both flavorful and nutritious!
Conclusion
In a world of contradictory nutritional advice and ever-changing dietary paradigms, it can be hard to determine which foods are healthy and which ones are not. While it may seem that the healthiest foods are the most appealing, this is not always the case.
By looking at the ingredients, nutrition facts, and nutritional value of the foods we eat, we can make an informed decision. Eating processed, packaged, and frozen foods can be convenient, but they may not be the healthiest choice.
Ultimately, it's important to make sure you are aware of what's in your food and also that it was made with the highest quality ingredients. Be mindful of the food choices you make and take extra care to avoid unhealthy foods that are marketed as healthy.
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