Many foods are marketed as healthy, making it easy to assume they’re good choices. Yet a healthy label doesn’t always tell the whole story. Some foods contain hidden sugars, unhealthy fats, excess sodium, or other ingredients that may not fit everyone’s health needs.
Nutrition experts also point out that no single food is “bad” for everyone. As registered dietitian Julie Andrews explains, foods like dairy and wheat can cause problems for some people because of allergies or intolerances, but they’re perfectly fine for many others. The key is knowing what’s in your food and choosing what works best for your body. Here are 17 foods that often have a healthy reputation but may deserve a closer look.
Fruit Canned in Syrup
Fruit is naturally packed with vitamins and fiber, but canned fruit stored in heavy or light syrup can be a different story. Amy Gorin, M.S., R.D.N., says the added sugar can quickly turn a healthy snack into one that’s much higher in calories without adding any nutritional value.
If you buy canned fruit, look for varieties packed in water or 100% fruit juice. A glance at the ingredient list can help you avoid unnecessary added sugar.
Related: 13 Everyday Foods You Should Avoid Composting
Vegetable Shortening
Vegetable shortening has long been used for flaky pie crusts and baked goods, but it’s far from the healthiest fat in the kitchen. Some products contain partially hydrogenated oils, a source of artificial trans fats that have been linked to higher LDL (“bad”) cholesterol and lower HDL (“good”) cholesterol.
Many dietitians recommend using butter in moderation or choosing healthier oils like olive or avocado oil, depending on the recipe.
Related: 15 Canned Foods Prepared Families Always Keep Around
Non-Dairy Coffee Creamer
Many coffee creamers contain more than milk substitutes. Some are made with hydrogenated oils, added sugars, artificial flavors, and other highly processed ingredients.
Julie Andrews recommends looking for simpler options, such as unsweetened oat milk, almond milk, or creamers with short ingredient lists if you’re trying to cut back on highly processed foods.
Related: 15 Everyday American Foods That Are Restricted Abroad
Diet Soda
Diet soda skips the sugar, but that doesn’t automatically make it a healthy drink. Artificial sweeteners such as aspartame remain the subject of ongoing research, and some people report digestive discomfort after consuming them.
Registered dietitian Shonali Soans suggests making water, sparkling water, or unsweetened tea your everyday beverages instead of relying on diet soda.
Related: 10 Common Foods That Are Making Your Kitchen Stink
Low-Fat Peanut Butter
Removing the fat from peanut butter usually means manufacturers have to replace it with something else. That’s often sugar, starches, or other fillers to improve texture and taste.
Natural peanut butter made with just peanuts, and perhaps a little salt, is usually the better option. The healthy fats in peanuts help make the spread filling and satisfying.
Related: 17 Retro Foods You Probably Didn’t Know Existed
Tilefish
Fish is often recommended as part of a healthy diet, but tilefish is one species experts advise limiting because it contains relatively high levels of mercury.
Amy Gorin recommends choosing lower-mercury fish like salmon, sardines, trout, or cod instead. These also provide heart-healthy omega-3 fatty acids.
Breakfast Cereals Made With Refined Flour
Many cereals look healthy because they’re fortified with vitamins, but those made primarily with refined white flour and added sugar can leave you hungry again before lunchtime.
Choosing cereals with whole grains and plenty of fiber can help keep blood sugar steadier and provide longer-lasting energy.
Non-Organic Strawberries
Strawberries are rich in vitamin C and antioxidants, but conventionally grown strawberries often appear near the top of lists ranking produce with higher pesticide residues.
If strawberries are a regular part of your diet, buying organic when your budget allows may reduce pesticide exposure. Washing fresh berries thoroughly is also a good habit.
Salami
Salami is rich in flavor, but it’s also high in saturated fat, sodium, and preservatives such as sodium nitrite.
Eating processed meats occasionally is unlikely to be a problem for most people, but experts generally recommend making lean proteins like chicken, fish, beans, or turkey the regular choice.
Juice Cocktails
The word “juice” can be misleading. Many juice cocktails contain only a small amount of fruit juice, with the rest coming from added sugars, water, and flavorings.
If you enjoy fruit juice, choose 100% juice and keep portions moderate. Eating whole fruit is an even better option because it provides fiber that juice lacks.
Packaged Donuts
Packaged donuts are convenient, but they’re usually made with refined flour, added sugars, and unhealthy fats. They also tend to be low in fiber and protein, making them less satisfying than healthier breakfast choices.
Whole-grain toast with peanut butter, yogurt with fruit, or oatmeal can keep you full much longer.
Pre-Made Dough
Ready-to-bake dough saves time, but some products contain hydrogenated oils, preservatives, and large amounts of sodium.
Making dough from scratch allows you to choose better ingredients and skip many of the additives found in processed versions.
Butter-Flavored Microwave Popcorn
Plain popcorn is a whole grain and can be a healthy snack. Butter-flavored microwave popcorn is a different story. Some brands contain artificial flavorings, excess sodium, and highly processed oils.
Air-popped popcorn seasoned with olive oil and herbs gives you much more control over what you’re eating.
Instant Noodles
Instant noodles are inexpensive and quick, but they’re usually loaded with sodium and offer very little fiber or protein.
If you’re craving noodles, try using whole-grain noodles and adding vegetables, lean protein, and a lower-sodium broth for a more balanced meal.
Artificial Sweeteners
Artificial sweeteners help reduce sugar intake, but they aren’t the right choice for everyone. Some people experience digestive issues, while researchers continue studying their long-term effects on metabolism and appetite.
If you need sweetness, small amounts of honey or maple syrup can be an option, though they’re still sugars and should be enjoyed in moderation.
Table Salt
Regular table salt isn’t harmful by itself, but many people consume far more sodium than recommended because it’s found in so many processed foods.
Using herbs, spices, garlic, lemon juice, and other seasonings can add plenty of flavor while helping reduce overall sodium intake.
Packaged Gelatin
Colorful gelatin desserts often contain artificial colors, flavors, and plenty of added sugar. While they’re popular treats, they offer very little nutritional value.
Making gelatin desserts at home with unflavored gelatin and real fruit juice lets you skip many of the artificial ingredients while still enjoying a sweet treat.
