We all had this moment: choosing the granola bar or flavored yogurt because they seem like the smarter option. But here’s the truth: some of the “healthy” foods out there are packed with sugar or empty calories. Here are 12 popular picks you’ll want to avoid.
12. Sports and Energy Drinks
That post-workout sports drink? It might be doing more harm than good. A 20-ounce bottle of Gatorade contains 34 grams of added sugar, while a Monster Energy drink has 54 grams. Recent Harvard research confirms that for most of us, these drinks add unnecessary calories and increase the risk of metabolic issues. Unless you’ve just finished a marathon, you’re better off with water for hydration.
11. Plant-Based Meat Alternatives
This is your sign to look closer at that “meat” patty. While it sounds healthy, many plant-based meat alternatives are ultra-processed, loaded with sodium and artificial ingredients. A 2024 study linked consumption of these products to an increased risk of heart disease. The processing required to mimic the taste and texture of real meat often strips away the natural benefits of plant ingredients.
10. Gluten-Free Processed Foods
Unless you have celiac disease, consuming that gluten-free snack might not be the healthier choice. Experts say that many gluten-free processed foods are nutritional lightweights. Meaning, they contain less protein, fiber, and vitamins than their regular counterparts. To compensate for the lack of gluten, manufacturers may add extra sugar, unhealthy fats, and sodium to these products.
9. Agave Nectar
That “natural” sweetener you’re adding to your pancakes might be no better than high-fructose corn syrup. Agave nectar is often marketed as a healthy alternative due to its low glycemic index, but it’s highly processed with up to 90% of fructose. Research from Harvard Health and other institutions link high fructose intake to serious health problems like liver damage, insulin resistance, and increased belly fat.
8. Processed “Whole Grain” Bread
Don’t be fooled by the “whole grain” label. Many commercial breads are ultra-processed. The industrial processing of whole grains can strip them of their natural benefits, so they could spike your blood sugar just as quickly as white bread. This can lead to gut imbalances, inflammation, and metabolic issues over time.
7. Kombucha
This fermented tea also has its risks, which include stomach upset, infections, and even liver toxicity, especially when home-brewed. The fermentation process can produce alcohol, and many commercial brands are packed with added sugar. While it might offer some probiotics, the potential for contamination and negative side effects makes it a risky option for daily consumption.
6. Vitaminwater
While it sounds healthy, Vitaminwater is far from being that drink. A single 20-ounce bottle can contain up to 32 grams of sugar. That’s about 50% less than a regular Coke but still significant. And yup, the vitamins added to the water don’t make up for the sugar you’re consuming. You’re basically drinking sugar water with synthetic vitamins sprinkled in.
5. Flavored Yogurt
While plain yogurt is a great source of probiotics and protein, the flavored ones are often packed with added sugar. Some brands with mix-ins or candy toppings can have even more. This hidden sugar can negate the health benefits of the yogurt, leading to weight gain and increasing your risk of chronic diseases. For a truly healthy option, go for plain, unsweetened yogurt and add your own fresh fruit for sweetness.
4. Diet Soda/Artificial Sweeteners
Diet soda often contains artificial sweeteners, which studies link to an increased risk of metabolic problems, cardiovascular disease, and even cancer. A study from 2025 also found a link between diet soda drinkers and a higher risk of depression. The sweet taste minus the calories can confuse your body’s response to sugar, leading to cravings and other metabolic issues.
3. Protein Bars
Many protein bars are loaded with artificial sweeteners and preservatives, so they’re not the muscle-building miracle you think they are. The Environmental Working Group (EWG) also raised concerns about the health risks linked to these additives. You’re better off getting protein from whole food sources like chicken, fish, or legumes. Your body will absorb it more efficiently, and you’ll avoid the questionable ingredients.
2. Granola and Granola Bars
Commercial granolas and granola bars are also loaded with added sugar and calories, turning a “healthy” breakfast into a dessert. The “healthy” image of granola often hides the fact that it can be a major source of added sugars, which contribute to weight gain and other health issues. For a truly healthy start to your day, consider making your own granola at home with seeds, nuts, and a natural sweetener.
1. Acai Bowls
The vibrant acai bowl you see on social media might be the biggest health food imposter out there. While acai berries themselves are rich in antioxidants, the bowls they’re served in are often a calorie and sugar catastrophe. A large acai bowl from a popular chain can contain up to 1,000 calories and over 70 grams of sugar. This happens when they use sugary fruit juices as a base and add toppings like granola, honey, and agave.