20 Sneaky Foods That Can Hurt Your Diet

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Many people are interested in taking better care of their dietary choices. But not all foods that seem healthy at first will be healthy for you. Dr. Marion Nestle, a leading nutritionist, advises that the food market often misleads consumers, so it is very important to scrutinize labels and what is in the food.

On average, Americans consume more than 17 teaspoons of added sugar a day — much of it hiding in what seems like healthy food, according to a National Institute of Health study. If you’re not aware of the pitfalls, they can derail your health goals. Read on for 20 foods that may be sabotaging your health without you even noticing it.

Granola 

Everyone used to love granola with its crunchy texture and wholesome ingredients. However, nutritionist Dr. Lisa Young warns that most commercial granolas have 16 grams or more of sugar per serving—the same as four teaspoons.

Though it will give you a healthy snack, the truth is granola’s reputation for being healthy works both ways – overdoing it can end up adding more calories to your day and if you aren’t careful you could start to pack on the pounds.

Homemade granola made with natural sweeteners, like honey or agave syrup, gives you total control of how much sugar you’re eating even if it’s in each serving, and makes a perfect guilt free breakfast for the days you want to start the day on a high.

Smoothies 

Homemade smoothies can be packed with vitamins and minerals, but store-bought ones often have more sugar than a can of soda and sometimes more than you might think. According to the American Heart Association, some commercial smoothies provide more than 50 grams of sugar, and while that sounds healthy, it really isn’t.

If you want to ensure you are getting the most out of your smoothies, consider making them at home using fresh fruits and leafy greens. This way, you can control the ingredients and adjust the sweetness to your taste for a healthier, more balanced option.

Veggie Chips 

Both veggie chips and veggie substitutes have become popular as supposed healthier alternatives to regular potato chips, but they might not be as healthy as they seem. Dietitian Keri Glassman notes that many of these brands are low in vegetables and deep-fried, making them just as high in fat and calories as regular potato chips. 

When you go veggie shopping, two things to watch out for are whether you see if the veggie chips have added ingredients, such as fried varieties, and make sure to read the ingredient lists. If you’ve got a craving to nibble on that crunchy snack, then making veggie chips at home will keep you from eating a snack loaded with fat and calories.

Frozen Yogurt 

As more and more people are being lured to sate their sweet tooth desires with less guilt, frozen yogurt is being sold as a healthier alternative to ice cream. But many frozen yogurts don’t contain the probiotics present in regular yogurt and add huge amounts of sugar, canceling out their health benefits. 

One study published in the Journal of Nutrition found that some brands contain as much sugar as traditional desserts and that many people think they are choosing a healthy product when they are not.

Comfort foods like fruit smoothies, creme brulee, and, of course, good solid ice cream can always be preserved, so long as the version you choose contains none of the added sugars that so many of them offer.

Fat-Free Salad Dressings

Fat-free is a common marketing ploy found on labels that simply substitute fats with sugars and sodium to make the dressing tasty. These replacements can be bad for your health, increasing your calorie intake rather than providing any of the satisfying tastes present in fat. 

Instead of choosing to go fat-free with dressings, why not opt for olive oil and vinegar, which not only add flavor but also healthy fats? You can whip up your own homemade dressing, using wholesome ingredients and having a full idea of what you’re putting in your body.

Protein Bars 

Although protein bars can be a handy snack, many are pretty much candy bars in disguise, with a ton of sugars and unhealthy fats. If your protein bars consist mostly of sugar, you can completely blow off the healthy eating you’re already engaging in.  

Always read labels and choose bars with natural ingredients and less sugar. If protein bars are a must, you should still choose bars made with whole food ingredients since they can still be a satisfying snack with relatively few calories.

Dried Fruit 

Fruits are well known for their potential health benefits, but when dried they become concentrated in sugars and calories, making over consumption a common problem. The USDA says that while a small box of raisins contains 25 grams of sugar, that is about the amount you’d get from fresh fruit.  

It makes more sense to go for a more natural option rather than the packaged ones.

Bottled Green Juices 

Sometimes, when you’re looking for green juice, you end up drinking way too much sugar and not enough fruit and veggies. The simplest bottle has as much sugar as a bottle of soda. Unwitting high sugar intake is rampant amongst so many health-conscious consumers.

If you make the juice on your own at home with more ingredients and vegetables you can have a healthier option. This will also enable you to benefit from all of the nutritional benefits without excessive sugar.

Gluten-Free Snacks 

People believe that if food is gluten-free, then it’s automatically healthy. According to Science Direct, many gluten-free products are heavily processed and often contain more sugar and fat than gluten-containing products.  

To make healthy choices, make sure you’re eating natural foods that tend to be naturally gluten-free, like quinoa, brown rice, and a variety of fruits and vegetables.

Microwave Popcorn

Several types of microwave popcorn include trans fats and dangerous flavoring agents, such as diacetyl, which has been linked to serious respiratory issues and concerns about lung health. Who knows what we might be eating when we consume these additives? 

Choosing air-popped popcorn instead of normal popcorn can help promote better health and well-being. Not only does this method avoid the use of harmful chemicals, but it also gives you a delightful low-calorie treat that’s easy to customize with your own special seasonings.

Flavored Oatmeal

Consumers are often surprised to learn that instant oatmeal packets, especially flavored ones, contain considerable amounts of added sugar. The National Institute of Health says this excess sugar can negate the countless health benefits afforded by oats, including heart health and better digestion. If you’re looking for a healthier option than whole wheat, try plain oatmeal instead. 

If you choose plain oats, you can also control the amount of sugar you eat and make your meal more nutritious. Then, you can add fresh fruits, nuts, and more delicious and nutritious natural toppings like honey. By doing so, you will not only improve the taste but also boost the total health benefits of your breakfast.

Sports Drinks

Sports drinks are intended primarily for athletes. Many of them are high in sugar and electrolytes, which are designed to replace energy and hydration for active athletes. The National Center for Biotechnology Information recommends that these beverages be used only for high-intensity activities such as long-distance running or organized sports when they are necessary for the replacement of energy fast.

For the average man or woman who engages in regular daily activities or moderate exercise, drinking water or coconut water is the best form of hydration. Water is calorie-free and effective for maintaining hydration levels, compared to coconut water, which contains a natural source of electrolytes without the added sugars in so many sports drinks.

Margarine

Trans fats that you may find in foods such as margarine are much worse than the saturated fats in butter. Trans fats can also raise your risk of heart disease by increasing bad cholesterol and decreasing good cholesterol.

The American Heart Association recommends that people who can’t live without butter should select a trans-fat-free margarine or butter alternative whenever possible. By making these choices, you can greatly improve your heart health and overall well-being.

Meal Replacement Shakes

While meal replacement shakes can do the trick when you’re on the go, they are overwhelmingly high in both sugar and preservatives and can put your health in danger. Dr. Michael Greger, a noted expert in nutrition, warns that consistently consuming these sugary shakes may lead to weight gain over time, as they may cause fluctuations in blood sugar levels and increase cravings for unhealthy foods. 

Shakes made from natural ingredients and with little or no sugar are recommended. They provide the nutrients your body needs without the added unhealthy components. Prioritizing whole foods whenever possible is also a great way to maintain overall health and well-being.

Low-Fat Peanut Butter

What many people don’t realize is that in some cases, low-fat versions of food often replace healthy fats with sugar and additives such as high fructose corn syrup or other additives, which can diminish the food’s actual nutritional value. Nutrition specialist Blanca Garcia, R.D.N., says natural peanut butter has fat nutrients at 55 grams per 100 grams.

It’s also an excellent source of vitamin B3, contributing 89 percent of the daily value. Healthy fats can help with nutrient absorption and supply you with energy. But to really get the benefits, it’s best to go with a natural kind of peanut butter, one with as few ingredients as possible — peanuts and a little bit of salt — but skip the added sugar and other unhealthy ingredients. You’re getting all the nutritional perks with none of the unnecessary additives.

Flavored Yogurt

Marketing of flavored yogurts as delicious and convenient snack foods is common. Still, they often contain added sugars that cancel out their protein or probiotic benefits. In addition, these extra sugars can increase calorie intake and wreck the beneficial impact on gut health. 

According to the USDA, plain yogurt provides the most nutritional value, so choose this and add fresh fruit, such as berries, peaches, or bananas, to taste. Not only does this add natural sweetness to your diet, but it also pumps up the fiber, vitamins, and antioxidants.

Rice Cakes

Although rice cakes are a very popular snack, they have a high glycemic index, which causes a rapid rise in blood sugar levels. This can be particularly worrisome if you’re managing your blood sugar or just trying to maintain even energy levels throughout the day.

To counteract this effect, the Harvard School of Public Health recommends pairing such foods with protein, such as nut butter, yogurt, or cheese. However, this combination goes beyond just increasing your feelings of fullness and satiety. It also encourages more balanced nutrient intake and makes rice cakes a healthier option when consumed as part of a balanced diet.

Energy Drinks

Caffeine and sugars in energy drinks can hurt heart health and wreck sleep patterns. Excessive consumption may lead to increased heart rate and heightened anxiety levels, making it important to be mindful of intake. 

The National Institute of Health advises moderation in the use of these beverages to minimize potential health risks. Instead of relying on energy drinks, consider opting for natural energy sources like green tea, which provides a gentler caffeine boost and antioxidants that can support overall health.

Canned Soups

Canned soups are often recognized for their high sodium content and the presence of preservatives, which can pose health risks. The Centers for Disease Control and Prevention (CDC) warns that excessive sodium intake can lead to hypertension. This condition increases the risk of heart disease and stroke.

To mitigate these risks, it’s advisable to opt for homemade soups, where you can control the ingredients and salt levels, or consider low-sodium options available in stores. You can enjoy delicious and nutritious soups while maintaining a healthier diet by making these choices.

Instant Noodles

Instant noodles are often high in sodium and unhealthy fats, which can contribute to various health issues over time. A study conducted by the Harvard School of Public Health has linked regular consumption of instant noodles to increased risk factors such as hypertension and metabolic syndrome. These findings suggest that while instant noodles may be convenient and satisfying, they are not the healthiest choice for regular meals. 

To promote better health, it’s advisable to limit your consumption of instant noodles and consider alternatives like whole-grain noodles. Pairing whole-grain noodles with fresh, nutritious toppings such as vegetables, lean proteins, and healthy fats can create a more balanced and satisfying meal that supports overall well-being.

Disclaimer: This list is solely the author’s opinion based on research and publicly available information.