Imagine grabbing a “healthy” snack, only to find out later that it’s junk food in disguise. Well, that happens in real life. We’ve rounded up foods that look healthy but are secretly packed with sodium, sugar, and empty calories. Here are 10 “healthy” food impostors to watch out for.
10. Coconut Water
While often marketed as a natural alternative to sugary sports drinks, many brands of coconut water pack a surprising amount of sugar. An average 300ml serving of plain coconut water has around 9 grams of sugar, but flavored versions can contain up to 28 grams. While coconut water has electrolytes like potassium, the high sugar content can negate its hydrating benefits.
9. Breakfast Cereals
Time to look beyond the “whole grain” and “fortified with vitamins” claims on the box. Many popular breakfast cereals are packed with hidden sugars. The problem is that manufacturers often use different types of sweeteners, so sugar doesn’t appear as the first ingredient. These cereals can contribute to your daily sugar intake before you even finish your coffee.
8. Veggie Chips
Think you’re being healthy by swapping potato chips for veggie chips? Well, not exactly. Many veggie chips use potato starch with a small amount of vegetable powder for flavor and color. They’re often fried in inflammatory seed oils and are packed with sodium. This saltiness can lead to water retention and the inflammatory oils can contribute to various health problems.
7. Sushi
That elegant sushi roll comes with some surprising risks. Recent reports highlighted the potential for parasites and bacterial contamination in raw fish. A 2024 outbreak in Seattle linked to a sushi restaurant affected multiple people with bacterial infections. Aside from the raw fish, sushi rolls often come with white rice, which can cause a blood sugar spike. And let’s not forget the sugary sauces you add to the rolls.
6. Smoothies
Commercially prepared smoothie (and even homemade ones) can be a home to a huge amount of sugar. The culprits? Fruit juice, flavored yogurt, and an abundance of high-sugar fruits like mangoes and bananas. Also, when you blend fruits, you strip away the fiber, which means the sugar is absorbed more quickly into your bloodstream.
5. Flavored Yogurt
And speaking of yogurt, a flavored variety might be closer to a dessert than a healthy snack. Some yogurts contain over four sugar cubes in a single serving, putting you close to your daily sugar limit. The “fruit” is often a sugary puree, not the real, whole fruit. For a healthier choice, opt for plain, unsweetened Greek yogurt instead.
4. Granola Bars
Often considered as the perfect on-the-go snack, many granola bars are just candy bars in clever packaging. Some popular brands are loaded with artificial sweeteners, which can trigger cravings for more sugar. Reports also found that high-protein versions often contain processed soy or pea protein powders, which are far from the whole-food ingredients you’d expect.
3. Gluten-Free Processed Foods
For those with genuine gluten sensitivity, gluten-free products are important. But for the rest of us? The “gluten-free” label can create a false sense of health. These products are often made with refined grains, which can cause a spike in blood sugar. They also have lower levels of fiber and protein, leaving you feeling less satisfied.
2. Protein Bars
Similar to granola bars, protein bars are no healthier than a candy bar. A February 2024 report from the Environmental Working Group (EWG) found that many popular protein bars have ultra-processed ingredients. Think artificial sweeteners and added sugars. These bars don’t just trigger sugar cravings. They can also cause digestive issues and contribute to an overall unhealthy diet.
1. Oat Milk
Oat milk is a healthy, dairy-free alternative, right? Well, here’s the thing: there’s a growing backlash against oat milk due to its high starch content that can cause blood sugar spike. Many brands are also made with inflammatory rapeseed or canola oil to create a creamy texture. These oils lead to an unhealthy omega-6 to omega-3 ratio in the body, which is linked to chronic disease and inflammation.