Food companies often use terms like “low-fat,” “gluten-free,” “vegan,” and “low-carb” on their product labels and marketing to appeal to customers who are trying to make healthier choices.
Unfortunately, just because a food product has these words on its label doesn’t mean it’s good for your health. Let’s take a look at some foods that may not be so healthy.
1. Granola and Granola Bars
People have been promoting granola and granola bars as “healthy” foods for decades. While some granolas and granola bars are quite nutritious, many are loaded with added sugar and very high in calories.
Instead of buying store-bought granola, try making your own granola and granola bars at home. Use nutritious ingredients like raw hazelnuts, almonds, pumpkin seeds, walnuts, and oats, and sweeten with fresh or dried fruit, honey, and molasses.
2. Flavored Yogurts, Probiotic Drinks, Kefirs, and Milks
Yogurts, probiotic drinks, kefirs, and milks can be healthy choices, but it’s best to stick to the plain ones whenever possible.
Flavored and “fruity” options can contain a surprising amount of sugar in a small serving.
Instead of opting for flavored options, sweeten plain options with fresh fruit, honey, or molasses.
3. Protein Drinks and Bars
Many healthy people who follow a balanced diet don’t need to take in extra protein through supplements. However, athletes, individuals who have had gastric bypass surgery, gastric balloons, and vegetarians and vegans can benefit from foods with increased protein content in their diets.
Some foods that are naturally high in protein, such as fish, eggs, and beans, are certainly healthy choices. However, products like protein bars and non-medical protein shakes may not be as healthy as they seem.
If you need extra protein, you can get it by eating more protein-rich foods. Therefore, for many people, consuming additional protein products such as bars and drinks may not be necessary to stay healthy.
Additionally, many of these products are loaded with unnecessary ingredients such as added sugar, artificial sweeteners, artificial colors, and thickeners.
4. Sports and Energy Drinks
While companies market sports drinks and energy drinks as ways to boost energy and athletic performance, these drinks are unnecessary for the non-athlete.
They may also contain high amounts of added sugar, artificial colors, and stimulants such as caffeine.
While some athletes may need to replace lost nutrients with sports drinks after intense exercise, most people who do moderate exercise or simply engage in normal daily activities do not need to drink sports drinks to stay hydrated.
These drinks are marketed primarily to children and adolescents, which is concerning because researchers have linked sugary drinks to health problems such as high blood pressure, fatty liver, and obesity in children and adolescents.
5. Gluten-Free Snacks
While it is necessary to avoid gluten for people with conditions such as celiac disease and gluten intolerance, consuming gluten-free products is unnecessary for individuals outside of this group.
Even if a food is labeled gluten-free, it is not necessarily healthier than foods that contain gluten. Some processed gluten-free snack foods and desserts contain as much or even more calories and added sugar that can contribute to obesity than other snacks.
Studies also show that gluten-free snack foods and other gluten-free products tend to be lower in protein, fiber, and certain vitamins and minerals than their gluten-containing counterparts. They are also usually more expensive.
6. Breakfast Cereals
Many people think that breakfast cereals are a smart way to start the day. However, this is not always the case. The healthiest way to start the day is to consume an adequate and balanced meal that includes protein, vegetables, whole grain carbohydrates, and healthy fat sources.
Many breakfast cereals are made with refined, highly processed grains, lack satiating nutrients like protein and fiber, and can be very high in added sugar.
Studies have shown that high-sugar diets increase the risk of heart disease and heart disease risk factors, including high blood pressure and triglyceride levels.
7. Certain Vegetable Oils
Your body needs both omega-6 fats and omega-3 fats, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), to function. While a healthy diet should have a ratio of omega-3 to omega-6 of 1:2 to 3, unfortunately today’s diets are about 1:20, far exceeding the body’s need for omega-6 fats.
Research shows that this imbalance in the omega-6 to omega-3 ratio is associated with systemic inflammation and may contribute to disease risk.
Many people on Western diets consume too many omega-6-rich oils and not enough omega-3s. Therefore, it is best to limit your intake of foods high in omega-6 fats. These include:
- Soybean oil
- Corn oil
- Sunflower oil
- Processed and prepackaged foods
In contrast, omega-3 intake should be increased. Good sources of omega-3 include:
- Flaxseed oil
- Fatty fish like salmon
- Walnuts
8. Pre-made Smoothies
Homemade smoothies can be a nutritious choice and a convenient way to increase your fruit and vegetable intake. However, pre-made smoothies and those sold at some chain restaurants are high in calories and sugar.
If you’re buying a smoothie while you’re out, be sure to read the ingredients label before ordering. Many smoothie shops offer products made with frozen yogurt, syrups, and other sugar-laden additives.
9. Diet Sodas
Although diet soda is sugar-free and often contains zero calories, studies show that those who regularly drink diet soda are more likely to develop certain health problems than those who don’t.
For example, it’s also linked to a higher risk of metabolic syndrome, a cluster of symptoms that includes increased belly fat, blood sugar, blood pressure, and blood fat levels.
Research suggests that diet soda may contribute to these health problems by altering the way the brain responds to food and increasing cravings for highly palatable foods like calorie-dense sweets.
10. Some Plant-Based Meat Products
Eating a plant-based diet and eating less meat can benefit your overall health as well as the environment. However, some vegan and plant-based meat substitutes are loaded with overly processed ingredients, salt, sugar, and more.
Instead of relying on store-bought vegan meat products, try using whole-food ingredients to make your own meat at home. For example, you can make plant-based burgers with ingredients like black beans, mushrooms, rice, and cashews.
11. Some Plant-Based Milks
Plant-based milks have gained popularity over time as many people switch to a plant-based diet. While plant-based milks are a great alternative to dairy, especially for those with dairy intolerances, they may not be as healthy as you think.
Unless explicitly stated on the bottle, most plant-based milks contain added sugar to improve their taste. So if you’re looking to reduce your added sugar intake, look for plant-based milks that are marked “unsweetened.”
The bottom line: While food companies market many foods and beverages as “healthy,” some may not be nutritious options.
Many of these foods are loaded with added sugar and other artificial chemical ingredients that can negatively impact your overall health and contribute to obesity. Additionally, many foods marketed as “healthier” options are much more expensive than other products and do not contribute to your budget.
So always read labels to check for nutritional values and ingredients on food products, even those marketed as “healthy.” Try to stick to a diet that mostly includes whole, nutrient-dense foods.
