Healthy in Disguise? 17 Foods That Aren’t as Healthy as You Think

Many parents want to choose healthy food for their families. They read food labels, buy lots of fruits and vegetables, and try to avoid unhealthy foods.

But it’s hard to know what’s really good for you because there’s a lot of confusing information about food, and big food companies use clever ads.

A recent study found that almost half of food products use health claims, but many of these foods are high in bad fats, salt, and/or sugar. So, when you see “healthy” on a package, it might not be true.

Learning about foods that seem healthy but aren’t can help you make better choices and be healthier.

This guide shows 20 foods that seem healthy but should be eaten less or avoided. Let’s see them!

Veggie Chips 

Don’t be fooled by the name “veggie” chips may be made from real vegetables, but they’re often deep-fried in unhealthy oils, racking up tons of fat and empty calories just like regular potato chips.

The frying process destroys most of the fiber and nutrients from the original vegetables. 

For a truly healthy crispy snack, try baking your own veggie chips at home using just a light coating of oil. Or munch on fresh, fiber-rich veggies like carrots, bell peppers or cucumber slices.

Fruit Juice 

Who doesn’t love drinking a cold glass of orange juice in the morning? It seems like an easy way to get your daily dose of vitamin C and enjoy some fruity taste.

But here’s the truth: even 100% fruit juices don’t have the fiber found in whole fruits. This means their natural sugars get into your bloodstream quickly, causing a sudden sugar spike.

If you want to drink juices, mix them with water or choose fresh-squeezed ones without added sugars. But eating whole fruits is always the better choice.

Gluten-Free Baked Goods 

Gluten-free baked goods are all the rage these days. But just because they’re gluten-free doesn’t automatically make them a nutritious indulgence. Many are still loaded with refined flours, added sugars and unhealthy fats, just like their gluten-filled counterparts. 

For a truly virtuous gluten-free treat, look for recipes featuring nutrient-rich ingredients like almond or coconut flour.

Flavored Yogurt

When we want a snack with lots of protein, we often choose yogurt. But flavored yogurts can have too much sugar!

Many varieties contain up to 30 grams of sugar per serving, exceeding daily limits according to the American Institute for Cancer Research. Some have even more sugar. 

A better choice is plain, unsweetened Greek yogurt. It has good bacteria and not too much sugar. You can add sweetness with fresh fruit.

Related Video: Dietitian Shares 12 Foods You Can Eat A Lot Of And Not Get Fat

Dried Fruit 

Dried fruits are a deceptive snack if there ever was one. Those chewy morsels seem like they should be a healthy, portable treat. But the drying process removes much of the water from the original fruit, leaving concentrated sugars that are easy to overeat. 

If you enjoy dried fruits occasionally, practice portion control and pair them with proteins or healthy fats like nuts to help stabilize your blood sugar.

Energy Bars 

With their promises of high protein and “sustainable energy,” energy bars seem like the perfect fuel for active folks like me. But many commercial bars are hiding loads of added sugars, unhealthy fats, and artificial ingredients behind their healthy-sounding claims. That sugary energy high will inevitably lead to an energy crash. 

For true and steady energy, look for bars with minimal added sugars and nutrient-dense ingredients like nuts, seeds and whole grains. Homemade is best!

Protein Powder 

For those who enjoy working out, making a protein shake after exercise is common. But not all protein powders are the same. Many contain added sugars, artificial sweeteners, and other unwanted ingredients.

Always check the ingredient labels and choose protein sources that are clean and not heavily processed. It’s even better to get your protein from whole foods like eggs, legumes, dairy, and ancient grains.

Reduced-Fat Peanut Butter 

We’ve been fooled by “reduced fat” peanut butter many times. It sounds healthy, but food makers take out some of the good fats from peanuts and add lots of sugar and fillers instead.

Save yourself the confusion and opt for the natural, full-fat peanut butter. Consumed in moderation, those healthy peanut fats are actually good for you!

White Bread, Pasta and Rice 

I’m going to let you in on a hard truth, those pillowy soft white bread, pasta and rice products are just empty refined carbs stripped of their nutrients and fiber. They cause blood sugar spikes and provide little long-lasting energy. 

Swap them for 100% whole grain varieties like hearty whole wheat bread, brown rice and whole wheat pasta to get energizing fiber and nutrients.

Fruit Snacks 

You might think those chewy, fruity snacks are a healthy choice for your kids (or yourself!). But look closer, most fruit snacks are really just like gummy candies.

They have lots of added sugars, artificial flavors, and some not-so-good preservatives, with little to no real fruit. 

For a truly fruit-based snack, choose fresh whole fruits or lightly processed dried fruits without added sugars. But don’t eat too much dried fruit, since it’s another food on this list!

Related: 13 Healthy Foods Most People Refuse To Eat

Canned Soups 

Canned soups seem like an easy, affordable way to get your veggies in. But beware, many varieties are shockingly high in sodium, added sugars and preservatives. 

Look for low-sodium or organic canned soups with wholesome ingredients. Better yet, make your own nourishing homemade soups.

Vegan Meat Alternatives 

With the plant-based movement in full force, vegan meat alternatives are everywhere these days. But many are just as heavily processed as real meat, made with artificial ingredients, isolated proteins and fillers. 

They may be vegetarian, but that doesn’t make them healthy foods. Focus on wholesome plant proteins like beans, lentils and tofu.

Flavored Oatmeal 

Flavored oatmeal seems like a hearty, wholesome breakfast, but most of those flavored packets and pouches are hiding tons of added sugars and artificial ingredients. 

Plain old fashioned or steel-cut oats are the better choice. Dress them up with fresh fruit, cinnamon, nuts or a drizzle of honey or maple syrup.

Reduced-Fat Salad Dressings 

Ordering salads seems like the ultimate diet move, so you may think you’re being virtuous by going for a low-fat or fat-free dressing. Unfortunately, those dressings often replace healthy fats with bigger amounts of sugars and artificial fillers. 

A full-fat, oil-based dressing made with olive or avocado oil is the better choice for your greens.

Multigrain Crackers and Chips  

Multigrain crackers and chips may sound more nutritious than their plain, refined counterparts. But many simply combine refined white and whole grains while still delivering tons of sodium and unhealthy fats. 

Stick to 100% whole grain varieties made with clean, simple ingredients.

Sports Drinks 

It’s easy to grab brightly-colored sports drinks after a tough workout, thinking they help replace lost electrolytes.

But only athletes who exercise for a long time really need these drinks. For most people, plain water is the best way to rehydrate.

Most sports drinks are just full of sugar.

Granola and Granola Bars

Granola and granola bars seem like the perfect snack for health-conscious individuals like myself. That crunchy, nutty granola has to be good for you, right?

Unfortunately, many store-bought varieties are loaded with added sugars like honey, agave, or cane sugar, not to mention unhealthy fats. 

The healthier option is granola bars with minimal added sugars and wholesome ingredients like nuts, seeds, and oats. Even better, try making your own granola at home so you control exactly what goes into it.

A Healthy Path Forward

Food marketing can be very misleading. Just because a product says it’s “healthy” or “natural” doesn’t mean it really is. It’s important to carefully check nutrition labels and ingredient lists to make truly healthy choices.

Eating well shouldn’t be confusing or stressful. By being smart about what you buy and making good choices most of the time, you can reach your dietary goals without falling for tricky “healthy” food ads.

Here’s to taking care of your body the right way!

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