9 Foods You Thought Were Healthy But Aren’t (+ Alternatives)
When I was overweight, one of the biggest reasons behind my inability to lose weight was simply misinformation and a lack of nutrition knowledge.
Through my own journey of transforming my health with proper nutrition and exercise, I realized how misleading some of these so-called “healthy” foods can be.
I knew to avoid obvious things like chips, candy, and soda. But what frustrated me was finding out that the foods I thought were healthy, were actually contributing to the problem.
Come to find out, many of these seemingly “good for you” options are actually packed with hidden sugars, unhealthy fats, and other ingredients that can have all types of negative effects on your body.
Today, I’m here to share 9 foods that kept me looking like the picture you see below and the healthier alternatives you can choose instead. Let’s dive in.
*This article was made based on food choices at Walmart, as this is the main grocery store most people have access to.
Deceptive Marketing: Hidden Unhealthy Ingredients
Large food corporations have got tricking us into buying certain foods down to a science.
They use highly addictive chemicals/ingredients, deceptive marketing tactics, and clever packaging to make us believe we are making a healthy choice so they can sell cheap food to produce with a high-profit margin.
This is why we must READ OUR INGREDIENT labels (and here’s how to do it).
It’s what they’re hoping you don’t do.
It’s not just about calories—it’s about the hidden sugars, unhealthy fats, and artificial additives that keep us coming back for more, ultimately leading to weight gain, inflammation, and a host of other health issues.
Let’s look at some of the biggest unhealthy ingredients hidden in many foods today, especially those “healthy foods”.
Commonly Used Ingredients to Avoid
- High Omega-6 Oils
- Examples: Soybean, Corn, Sunflower, Safflower, Cottonseed, Grapeseed, Peanut, and Vegetable Oil Blends (usually a mix of several high omega-6 oils)
- These oils are high in omega-6 fatty acids and are heavily processed, which can disrupt hormone levels, increase appetite, and promote fat storage.
- Natural Flavor: Created by extracting chemicals from natural sources that are highly processed, sometimes contain artificial ingredients and are put together in a lab. Not too “natural”, really.
- Simple Carbohydrates: Should make up no more than 10% of your total carbohydrate intake in a meal. Common ingredients include Sugar (Sucrose), High Fructose Corn Syrup, Glucose, Fructose, Dextrose, Maltose, Lactose, Maltodextrin, Corn Syrup, Brown Sugar, Honey Maple Syrup, Agave Syrup, Molasses, Fruit Juice Concentrates.
- Enriched Wheat Flour: A highly processed flour that spikes blood sugar and contributes to weight gain. It is so processed that they have to add synthetic vitamins back to the flour to make up for its deficiencies.
- Brown Rice Syrup: Very common in “health” foods. It has a high glycemic index (98), which means it spikes blood sugar even more than table sugar (65).
- Excess Sugar: According to AHA guidelines, an adult male should consume no more than 36g of added sugar daily. A diet filled with the foods below will put you well over that mark.
- Fake Sugars (Erythritol, Monk Fruit, Allulose, Sucralose): Many of them lack long-term studies and may contribute to bad bacteria growth in the stomach. Sugar alcohols like erythritol have also been found to contribute to blood clot formation, increasing the likelihood of cardiovascular events like stroke and heart attack
The 9 Foods That Kept Me Overweight
1. Granola Bars
Nutri-Grain Bars
Grains! Healthy right!? Not so fast.
Companies love to use statements like, “8g Whole Grains” along with other health claims on the box such as “good source of calcium & iron” or “energy at any time of the day”.
These are really meaningless when the product also contains highly processed, unhealthy ingredients.
These bars are high in sugar (13 grams!), packed with enriched flour (which spikes blood sugar), and contain processed, inflammatory oils like soybean oil.
These ingredients can mess with your hormones and make weight loss harder, especially for women.
Plenty of popular granola bars are similar to this one and should be avoided such as Belvita, Nature Valley, and Belvita to name a few.
CLIF Bars
I used to eat these regularly, but they’re basically candy bars in disguise.
They contain brown rice syrup, which spikes blood sugar even more than regular sugar, and 17 grams of added sugar—way too much for a snack.
These might be ok if you’re about to run a marathon, but if you’re like me, they were just a go-to snack because they tasted so good.
2. Protein Bars
“Oh, it’s a protein bar so it has to be healthy!” This was my old way of thinking. Unfortunately, most of them aren’t healthy at all.
Most protein bars hide highly processed oils, a high amount of simple carbohydrates, fake sugars, and other ingredients that can lead to weight gain. Here are some popular offenders:
Power Crunch
This bar contains enriched flour, canola oil, natural flavors, and simple sugars like fructose and maltodextrin. Many protein bars out there are similar to this one.
Think High Protein Bar
These are the kind of protein bars you will find in the actual protein section of many grocery stores. It is sometimes found away from the food and by the pharmacy.
But don’t let these fool you, as most of them are similar to this one, filled with inflammatory omega 6-rich oils and sugar alcohols.
As discussed above, more and more studies are coming out on sugar alcohols, showing they are linked to cardiovascular events like stroke and heart attack.
This is what happens when we play with our food!
3. Bread
Ok, maybe most of us know that bread will make us gain weight.
However, if you’re like I was, certain bread like “whole grain” or “multi-grain” made me think I was buying bread that was actually good for me.
Here are some examples:
Great Value Multigrain Bread
This bread is made with enriched wheat flour, soybean oil, and 23 grams of carbs per slice. It’s far from a healthy choice.
While it uses whole wheat flour, it still contains added sugars, unhealthy oils, and preservatives.
4. “Health” Cereals
Most cereals, even those marketed as healthy, are filled with too much sugar and artificial ingredients. Here’s some examples of what to avoid:
With 9 grams of sugar per serving along with artificial flavors, molasses, corn syrup, and inflammatory oils, these “health cereals” aren’t only unhealthy, but also engineered to keep you addicted and want more, and more.
This is another class of “health cereals” that are promoted as “low carb” and “no sugar”.
While this is true, they come at a cost. They use those highly processed inflammatory oils and artificial sweeteners which are linked to poor gut health.
5. Dried Fruit/Fruit Juices
Dried fruit and fruit juices may seem healthy, but they often contain added sugars and lack the fiber of fresh fruit, leading to blood sugar spikes.
Another big problem with dried fruit and fruit juices is they are very easy to overconsume. And this leads to an overconsumption of calories and sugar.
Cranberries are actually pretty healthy.. when they are in their natural form.
The most consumed cranberries are actually dried, which are loaded with added sugar as you can see.
We all thought as a kid that apple juice was healthy.
An apple with the same amount of sugar as the juice above is only healthy because of the nutrients and fiber held within the apple, which has been stripped away to produce apple juice.
6. Trail Mix
It might be obvious enough but the trail mixes with M&M’s are not a great choice.
However, even the “healthy” brands like the one you see below will fool you. Most trail mix is filled with sugar, artificial ingredients, and processed oils.
This one actually packs more sugar than it might seem.
It’s always important to pay attention to serving sizes as well. The 13g of sugar in this trail mix is only in a 1/4 cup.
I mean, who in the world eats only 1/4 cup of trail mix?
If you’re like me, you could probably go through half of this bag without even thinking.
7. Deli Meats
While deli meats might not have contributed to my weight gain per se, these packaged meats are just flat-out unhealthy.
They are usually loaded with sodium, preservatives, and additives like nitrates, which can increase the risk of cancer.
Most deli meats are similar to the one above. Filled with highly processed ingredients like modified cornstarch and other toxic ingredients like carrageenan, caramel color, and sodium phosphates.
8. Yogurt
Yogurt is a great source of probiotics, but most yogurts are filled with added sugars, artificial sugars, and other ingredients that feed bad bacteria in the gut that negate the benefits of the probiotics
Don’t let the packaging fool you, while this might be “light” in calories and does have probiotics, the artificial flavors and sucralose will keep you coming back for more and don’t do any favors for your gut.
9. “Healthy” Frozen Meals
Frozen meals marketed as healthy are usually loaded with sodium, preservatives, and super-processed ingredients, making them not so nutritious.
For instance, the “beef” in this option is only partly meat (see: “seasoned cooked beef and binder product”), the rest is made with fillers like soy protein or starches to hold it together.
This is bottom-of-the-barrel meat quality.
Not to mention the maltodextrin, modified corn starch, and many other processed ingredients. This is far from a “Healthy Choice”.
Actual Healthy Alternatives
Fruit
Eat all of the fruit you want! Especially when replacing the foods we discussed above, fruit is a great health option as a snack. While organic is always preferred, do what you can.
Popcorn
The healthiest popcorn is the one you pop yourself. This first option you see is made of 100% whole grain non-gmo popcorn- that’s the good stuff!
If you must choose one of the microwavable bags, the second option here would be better than the other options (although I don’t love the palm oil in it).
Cheese Sticks
Cheese sticks are a great portable snack that’s rich in protein and calcium.
Pretty much all options at the grocery store are great replacements for the foods above.
Nuts and Seeds
Nuts and seeds are a great option as another snack, especially when paired with fruit!
Be sure to choose varieties that contain only the nut or seed without added oils or sugars like the examples below.
Hard-Boiled Eggs
A healthy and cost-effective way to get in your protein!
Greek Yogurt
Instead of those sugary yogurts, choose plain greek yogurt like the options below and add some fruit into it.
Sardines/Tuna/Salmon Packets
These are easily portable and rich in protein and omega-3s.
You can also mix with with olive oil, lemon juice, and Greek yogurt for a healthier sandwich filling.
These are usually found in the canned food section. Choose options in water or olive oil.
Protein Shakes
Instead of protein bars, choose a plain protein powder and add fruit for natural sweetness and avoid powders with artificial sweeteners.
Here are two options for protein powder that I use personally:
1. Garden of Life Organic Unflavored
Protein Bars at Walmart
Best Option– Lara Bar: Lara bar is the best choice by far as their bars are made without any synthetic ingredients.
RX Bar: RX Bar still have natural flavors but compared to most protein bars this is a much better option.
The sugar on both of these brands is a little high but it comes strictly from the dates in the bar and no other added sugar.
Healthiest Breads at Walmart
Best Option– Ezekiel Bread: Found in the frozen foods gluten-free section, this bread is made with organic ingredients and whole grains, with no processed oils or sugars. One of the best breads on the market!
Dave’s Bread (Thin Sliced): Made with organic whole wheat and a good option if you’re looking for a healthier bread. Avoid the larger size slices as they contribute to too many carbs and extra calories. The downside to this option is they still used inflammatory canola oil. However, compared to most options, it is the better choice.
Healthiest Cereals at Walmart
Best Option– Ezekiel Sprouted Organic Cereal: A top choice with organic whole grains and no processed oils or fake flavors.
Nature’s Path Organic Heritage Flakes: A good option with whole grain flour and only 5 grams of sugar per serving.
Other Ideas for Easy Healthy Meal Prep
- Homemade Turkey or Chicken: Bake, grill, or roast your own and slice it for sandwiches.
- Tuna or Salmon: Mix with olive oil, lemon juice, and Greek yogurt for a healthier sandwich filling.
- Roasted Chicken and Vegetables: Season and roast chicken with mixed vegetables on a sheet pan.
- One-Pot Chicken, Broccoli, and Sweet Potato: Cook diced chicken, broccoli, and sweet potatoes together in a pot with your favorite seasonings for an easy, nutrient-packed meal that’ll last all week.
- Stir-Fry: Sauté your choice of protein (chicken, turkey, tofu, beef) with fresh vegetables and a simple sauce.
- Grilled Salmon with Quinoa: Grill salmon and serve with cooked quinoa and steamed broccoli.
- Chili: Slow-cook ground turkey or beef with beans, tomatoes, and spices.
- Egg and Veggie Scramble: Cook eggs with sautéed spinach, tomatoes, and onions.
- Stuffed Bell Peppers: One of our favorites! Fill bell peppers with ground meat, rice, and veggies, then bake
Thanks for reading! Leave us a comment for any suggestions or thoughts!
