10 “Healthy” Foods That Are Often Worse Than You Think

“This is healthy, it’s a…” is an easy mistake to make if one doesn’t read the labels. Here are 10 tricksters to watch out for in particular!

Don’t be fooled by healthy aesthetics on the packaging…

Notwithstanding appearances and in many cases reputations, these all merit extra attention:

• Yogurt: sweetened yogurts, especially “fruit at the bottom / in the corner” types, often have 15–30g of sugar per serving. Plain Greek yogurt is a better choice, offering 15–20g of protein with no added sugar. You can always add fresh fruits or spices like sweet cinnamon for flavor without added sugar.
• Oatmeal: prepackaged oatmeal can contain 12–15 grams of added sugar per serving, similar to a glazed donut. Additionally, finely milled oats (as in “instant” oatmeal) can cause blood sugar spikes by itself, due to the loss of fiber. Better is plain oats, and if you like, you can sweeten them naturally with sweet cinnamon and/or fresh fruit for a healthier breakfast.
• Sushi: while sushi contains nutritious fish, it often has too much white rice (and in the US, sushi rice is also often cooked with sugar to “improve” the taste and help cohesion) and sugary sauces. This makes many rolls much less healthy. So if fish (the sashimi component of sushi) is your thing, then focus on that, and minimize sugar intake for a more balanced meal.
• Baked beans: store-bought baked beans can have up to 25g of added sugar per cup, similar to soda. Better to opt for plain beans and prepare them at home so that nothing is in them except what you personally put there.
• Deli meats: deli meats are convenient but often are more processed than they look, containing preservatives linked to health risks. Fresh, unprocessed meats like chicken or turkey breast are healthier and can still be cost-effective when bought in bulk.
• Fruit juices: fruit juices lack fiber (meaning their own natural sugars also become harmful, with no fiber to slow them down) and often contain added sugars too. Eating whole fruits is a much better way to get fiber, nutrients, and controlled healthy sugar intake.
• Hazelnut spread: hazelnut spreads are usually 50% added sugar and contain unhealthy oils like palm oil. So, skip those, and enjoy natural nut butters for healthier fats and proteins.
• Granola: granola is often loaded with added sugars and preservatives, so watch out for those.
• Sports drinks: sports drinks, with 20–25g of added sugar per serving, are unnecessary and unhelpful (except, perhaps, in case of emergency for correcting diabetic hypoglycemia). Stick to water or electrolyte drinks—and even in the latter case, check the labels for added sugar and excessive sodium!
• Dark chocolate: dark chocolate with 80% or more cocoa has health benefits but still typically contains a lot of added sugar. Check labels carefully!

For more on each of these, enjoy:

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Want to learn more?

You might also like to read:

From Apples to Bees, and High-Fructose Cs: Which Sugars Are Healthier, And Which Are Just The Same?

Take care!