With the rise of health-conscious eating, many foods have been marketed as “healthy” choices. However, some of these so-called health foods may not be as beneficial as they seem.

Misleading marketing, high sugar content, and excessive processing can make these items less nutritious than advertised. Here are some common “health foods” that may not be as healthy as you think.

1. Flavored Yogurts

Yogurt is often praised for its probiotics, which support gut health, and its high protein content. However, flavored yogurts can contain high amounts of added sugars, sometimes as much as a sugary dessert.

A single serving of flavored yogurt can have 20-30 grams of sugar, which can spike blood sugar levels and increase the risk of weight gain if consumed regularly.

Healthier Alternative: Opt for plain Greek yogurt and add fresh fruits or a sprinkle of cinnamon for sweetness without the added sugars. Greek yogurt is higher in protein and lower in sugar than many flavored yogurts.

2. Granola

Granola is often seen as a healthy breakfast or snack option, particularly when paired with yogurt or milk. However, many store-bought granolas are packed with sugars, unhealthy fats, and artificial ingredients, making them more of a treat than a nutritious meal component. Some granolas can have as much sugar as a candy bar per serving, especially those with chocolate, honey, or sweetened dried fruit.

Healthier Alternative: Look for low-sugar or unsweetened granola options, or make your own by mixing oats, nuts, and seeds with a small amount of honey or maple syrup. This way, you can control the ingredients and keep the sugar content low.

3. Vegetable Chips

Vegetable chips are often marketed as a healthier alternative to regular potato chips. However, many vegetable chips are made by frying or baking vegetables in oil and then adding salt and preservatives.

As a result, they can contain nearly as many calories, fats, and sodium as regular chips, and some versions are so processed that they lose many of their original nutrients.

Healthier Alternative: For a truly nutritious option, try making your own veggie chips at home by baking kale, sweet potatoes, or zucchini with a light drizzle of olive oil. This preserves more nutrients and eliminates unnecessary additives.

4. Protein Bars

Protein bars are marketed as a convenient, high-protein snack, but many are closer to candy bars than health foods. They often contain added sugars, artificial sweeteners, and processed ingredients. Some protein bars can have upwards of 20 grams of sugar and are made with refined oils, making them a high-calorie, low-nutrient snack.

Healthier Alternative: Opt for whole-food snacks like nuts, seeds, or Greek yogurt to get natural protein without the added sugars. If you need a protein bar, choose one with minimal ingredients, low sugar, and at least 10 grams of protein.

5. Smoothies and Fruit Juices

While smoothies and fruit juices are associated with high vitamin content, many store-bought versions contain added sugars, syrups, and juices that lack fiber. Even fresh fruit juice is high in natural sugars and has had most of the fiber removed, causing blood sugar spikes and reducing satiety.

Healthier Alternative: Make smoothies at home using whole fruits, vegetables, and a source of protein, such as Greek yogurt or nuts. This way, you retain fiber and control the sugar content. If you’re craving juice, try blending the whole fruit rather than juicing it.

6. Gluten-Free Snacks

For people with celiac disease or gluten intolerance, gluten-free snacks are essential.

However, gluten-free doesn’t automatically mean healthy. Many gluten-free packaged snacks use refined grains and starches, sugar, and added fats to improve taste and texture, making them high in calories and low in nutrients.

Healthier Alternative: Choose naturally gluten-free whole foods like fruits, vegetables, nuts, and seeds, rather than processed gluten-free products. If you’re craving a gluten-free snack, look for options that are low in sugar and made with whole grains like quinoa or brown rice.

7. Low-Fat and Fat-Free Foods

Low-fat and fat-free versions of foods like salad dressings, dairy products, and snacks are often perceived as healthier choices. However, when fat is removed, these foods can lose flavor and texture, so manufacturers frequently add sugar, artificial sweeteners, and thickeners to compensate. As a result, low-fat or fat-free foods can end up containing more sugar and artificial ingredients than their full-fat counterparts.

Healthier Alternative: Opt for whole, full-fat versions of foods in moderate portions. For example, full-fat yogurt or milk contains more natural nutrients and often has a more satisfying taste. Including moderate amounts of healthy fats, like those in avocados, nuts, and olive oil, can actually support better satiety and overall health.

While many foods are marketed as healthy, it’s important to look beyond the labels and check the ingredients and nutrition information. Flavored yogurts, granola, veggie chips, and other common health foods can contain hidden sugars, unhealthy fats, and excessive calories.

By making mindful choices and focusing on whole, minimally processed foods, you can enjoy a truly healthy diet that supports your overall well-being.