14 Foods You Think Are Healthy

You want to make the best choices you can for your family, so you choose foods you think are healthy. These products are usually labeled “all natural,” “naturally sweetened,” or “gluten free.” These choices are a good thing — right?

Unfortunately, those big, bold claims on the front of the packaging don’t tell the whole story.

Sugar from a natural source (e.g., honey, agave, maple syrup) has the same effect on our bodies as white cane sugar or high-fructose corn syrup. These sweeteners can:

• Suppress your immune system
• Increase the risk of obesity, diabetes and heart disease
• Cause tooth decay and gum disease
• Affect your mood

But sugar isn’t the only ingredient you need to keep an eye on. A closer look at foods you think are healthy can reveal they contain processed and artificial ingredients and high levels of fat and salt.

To get a full picture of what a product’s ingredients are, look at the ingredient and nutrition label.

Foods You Thought Were Healthy

We’re going to give you a head start with 14 foods you thought were healthy then offer some alternatives.

1. Flavored instant oatmeal
   Those single-serving packets are convenient but can contain 10 to 13 grams of added sugar. Replace with: Bulk oats in the cardboard containers; steel-cut oats are even better. They provide long-lasting energy and promote weight loss.
2. Flavored yogurt
   Yogurts that come with fruit flavoring (e.g., jam, granola, cookie bits) or have fruit on the bottom contain added sugars, fats and lots of empty calories. Replace with: Unsweetened plain yogurt – Add fresh or frozen fruit, slivered almonds, chia seeds, and the lightest drizzle of honey for a little added sweetness.
3. Granola
   Even with labels like “natural,” “low sodium,” “non-GMO,” and “gluten free,” granola often contains high quantities of added sugar and fat. The added dried, sweetened fruit makes the sugar content even higher. Replace with: Muesli, a combination of nuts, dried fruits, seeds and oats
4. Protein, granola and cereal bars
   Many snack and energy bars contain added chocolate, sweeteners and other ingredients that make them candy bars in disguise. Replace with: Bars with a brief list of ingredients like unsweetened dried fruit, eggs, nuts and seeds
5. Gluten-free products
   Gluten-free products can be just as unhealthy as those made with this protein. To make the products hold together, manufacturers have to replace gluten with other starchy ingredients, such as potato, tapioca, corn starch and rice flour. Gluten-free, prepackaged items are also typically higher in fat, sugar and salt. Replace with: Nothing – Limit consumption of commercially prepared gluten-free products. Choose those made with healthy grains that are naturally gluten-free, such as quinoa, buckwheat, brown rice, wild rice, sorghum and oats.
6. Juice
   Juicing fruits and vegetables — even at home — removes fiber, which is one of their most essential components, and concentrates their sugar content. The average store-bought fruit juice can have as many as 30 g of sugar — the equivalent of 7.5 tsp — per serving. Replace with: Water, and whole fruits and vegetables. Juice without added sugar can still send blood sugar levels up.
7. Low-fat salad dressing
   Low- and no-fat salad dressings often contain higher levels of sugar, salt and high-fructose corn syrup than their full-fat counterparts. Replace with: Dressings made with healthy fats from avocado, flaxseed, nuts and olives
8. Packaged deli turkey
   While turkey is a great, low-fat source of protein, the stuff you get at the deli counter is usually full of sodium and preservatives. Replace with: Prepackaged options with less than 350 mg of sodium per 2 oz. serving, or in-house roasted turkey breast if the grocery store limits salt
9. Salads
   Most pre-made salads bought in stores or served in restaurants are loaded with sources of added fat, sugar, and sodium, such as cheese, creamy dressings, processed meats, or coated and deep-fried chicken. Replace with: Salads with items like walnuts, avocado, fresh fruit, and unprocessed meat and vinaigrette dressings
10. Sports drinks
    While these beverages may replace the electrolytes you use during an intense workout, they also contain sugar and artificial flavor and coloring. Replace with: Water and a banana, coconut water
11. Sweetened milk alternatives
    Nut and soy milks can have a great deal of added sugar. Many contain carrageenan – a food additive made from raw seaweed that helps to emulsify, thicken and preserve products. This is considered natural, but may cause inflammation, bloating, glucose intolerance, irritable bowel syndrome, colon cancer and food allergies. Replace with: Unsweetened and carrageenan-free nut milks
12. Trail mix
    Trail mix, which is made of nuts, seeds, and dried fruit, has gradually turned into a substitute for candy, full of sweetened dried fruits, chocolate, and yogurt-coated ingredients. Replace with: Nut and seed mixes without candy, yogurt coated items, sweetened fruit, oils and sweeteners; Better yet, make your own mix with your favorite nuts and seeds, goji berries, unsweetened coconut flakes, and a sprinkling of unsweetened dried fruit.
13. Veggie spreads and dips
    While these party favorites might contain vegetables like spinach, artichokes, or cucumbers, they usually include sour cream, cream cheese, or mayonnaise, which are high in saturated fats and have no nutritional value. Replace with: Hummus, bean dips, baba ganoush, low-fat yogurt dips or basil pesto
14. Yogurt covered anything
    Yogurt-covered raisins and pretzels sound like a healthy treat, but that coating is actually a mixture of sugar, partially hydrogenated palm kernel oil, nonfat milk powder, yogurt powder, whey, titanium dioxide, soy lecithin, vanilla, confectioners glaze, corn syrup, dextrin and maltodextrin. Replace with: Plain, unsweetened dried fruit or pretzels dipped in plain yogurt

If you want to ensure you are making healthy choices for yourself and your family, ignore the claims emblazoned on the front panel of prepared foods. Instead, take a closer look at the ingredients and nutrition labels. They provide a wealth of information that will give you the real story of how “healthy” a product actually is.

Related:
A Healthy Breakfast – No Cooking Required
Grocery Shop the Smart and Healthy Way
Are Sports Drinks OK for Kids?