You're at the supermarket and walking down the aisles, only to be bombarded by food packaging claiming that the low-fat version option is healthier than its regular option.
These foods aren't healthier, though, and can actually be much worse than the traditional option.
When a food claims to be low fat, it has to make up for the lack of taste somehow.
Also, when you buy foods that say “lite” or “low fat”, you often eat more of them because you think you're eating healthier, therefore you tend to eat more. So, although you think you're doing yourself a favor, in the long run, you're hurting yourself and creating this cycle of self-destruction.
1. Rice Cakes
Most people assume that rice cakes are a good go-to food if you're on a diet and trying to lose weight. Sadly, that couldn't be further from the truth. Rice cakes are known for shooting your blood sugar through the roof which can leave you feeling ravenous in just a couple hours.
Let's be real here, who is ever satisfied with a plain rice cake?
Why it's bad:
- rice cakes have an extremely high glycemic index
- most have added sugars and additives
- not rich in nutrients
What to eat instead:
- plain rice cake with avocado or peanut butter spread on top
- ditch the rice cake altogether and swap it for a slice of whole grain bread
Related: 10 Surprisingly Healthy Foods
2. Bagged Popcorn
Popcorn is actually a healthy food that can provide fiber and antioxidants, but not when it comes in a packaged bag filled with different chemicals and processed ingredients. Also, the Environmental Protection Agency announced that packaged popcorn releases a chemical when cooked, a chemical called PFOA, which is classified as a likely carcinogen.
That should be enough to steer us all away from bagged popcorn.
Why it's bad:
- butter-based flavoring chemical has shown to link to Alzheimer's disease
- can have added sugar, salt, and fat
- EPA announced it has a carcinogenic chemical when cooked
What to eat instead:
- buy popcorn kernels in their natural form and cook them on the stovetop
- sprinkle cinnamon or nutritional yeast all over for added vitamins
- try the Lean and Clean meal plan
3. Hummus
Hummus is indeed a very healthy food when prepared at home using whole ingredients. But what about when you buy it at the store? Most hummus brands use soybean oil which is a big no-no! (Soybean oil is much different than soy from tofu, do the research).
If you need help making healthier meals, Hannah over at High Carb Hannah created a 200+ page ebook that goes into detail about everything there is to know about healthy living. You can also see her weight loss photos here.
Why it's bad:
- contains preservatives and unnecessary fat
- some brands use soybean oil in the hummus
What to eat instead:
- prepare your own hummus at home with this oil and dairy free recipe
Related: 10 Ways To Eat Healthy Foods On A Budget
4. Granola
Have you ever wondered why granola tastes so good?
It's because it's covered in oil and sugar.
Granola can be a nutritious food as it is very fibrous and packed with protein, but the added sweeteners make what could be a healthy food into a fatty and addictive food that you'll continue to crave, even after you've eaten enough.
Why it's bad:
- it's easy to overeat granola
- high in fat and sugar
- can contain as much sugar as sugary breakfast cereals
What to eat instead:
- cook a bowl of natural oatmeal and add some stevia drops and fruit.
- make your own granola at home with old-fashioned oats, unsweetened dried fruit, and maple syrup
5. Instant Oatmeal
Instant oatmeal might sound like a good idea when you're in a time crunch, but this food does nothing good for your mind or waistline.
Most instant oatmeal bags are packed with added sugar and preservatives.
Oats are both high in fiber which means you'll feel fuller for longer (perfect breakfast food), but when you add sugar, milk, or chocolate chips, the oatmeal turns into a sugary treat.
Why it's bad:
- high in sugar
- processed ingredients added
- will leave you craving for more later
- raises your blood sugar levels
- much higher glycemic index versus old fashioned oats
What to eat instead:
- buy plain oats and cook them on the stovetop, add some Hazelnut Stevia drops, and throw in a few slices of strawberries and blueberries on top
- try the $5 Meal Plan and get meal plans and shopping lists sent to you
Related: Healthiest Foods For A Tight Budget
6. Fat-Free or Lite Dressings
Fat-free dressings sound like a good option, but they're one of the worst options on the shelves for a reason that might surprise you.
Dressings with fat in them contain many vitamins and are fat soluble, allowing your body to absorb the nutrients much better versus with a fat-free dressing. By not having fat in dressings, you're decreasing the bioavailability in your salad.
Why it's bad:
- high in sodium
- high in sugar
- decreases bioavailability of nutrients within a salad
- less vitamins
What to eat instead:
- use a natural balsamic vinaigrette instead
- use extra virgin olive oil with lemon juice
7. “Healthy” Frozen Meal Entrees
I get a wave of sadness anytime I pass the frozen meal entrees part of the aisle store.
These foods are marketed in such a way that consumers believe they're getting a healthy meal when in reality it can be just as unhealthy as a fast food meal. Even worse, they're not the least bit feeling or satisfying.
Why it's bad:
- packed with sodium, fat, sugar, and calories, while not being that satisfying
- these meals aren't the least bit healthy
- ingredients you do NOT want in your body
What to eat instead:
- use a spiralizer to make delicious and filling meals such as pasta or chips at home
- learn to cook at home using recipes from this plant-based cookbook
- if you must eat these, pair it with a salad on the side to make the meal more nutritious and filling
8. Vegetable Chips
Vegetable chips are another food that is getting marketed in a way to appear to be healthy and nutritious for you.
Sadly, most of these chips are packed with processed ingredients that are high in both fat and salt content. Eating these chips can also make you think that you're eating something that is good for you, which can motivate you to eat even more chips than you usually would.
Why it's bad:
- packed with sodium
- loaded with processed ingredients
- can be just as high in fat as regular chips
- sugar content can be higher
What to eat instead:
- make your own vegetable chips at home using this kale recipe
- use Ibotta to save money on fruits and vegetables
Related: 50 Ways To Save $500+ Each Month
9. Yogurt
The majority of yogurt at the store is flavored with artificial sweeteners and has a sugar content so high that you might as well eat a few Reeses Peanut Butter Cups. Opt for a dairy-free yogurt such as one of the unsweetened SoDelicious option.
Why it's bad:
- high in sugar (average 16 grams per cup)
- flavored with artificial sweeteners
What to eat instead:
- forgo flavored yogurts for the plain kind
- sprinkle your favorite toppings on top, such as coconut, peanut butter, or fresh fruit
10. Reduced Fat Peanut Butter
Though reduced fat peanut butter may sound like it's better to eat (if you have weight loss goals) than regular peanut butter, that couldn't be farther from the truth. Anytime a product says “low-fat” or “reduced-fat” it means something was added to make up for the missing part of the product.
Peanut butter is full of protein, fiber, potassium, and magnesium, which makes this a yummy daily treat you can add into smoothies or oatmeal.
Why it's bad:
- fat is replaced with cornstarch or more sugar
- lower nutritional value versus regular peanut butter
- fewer nuts means fewer monounsaturated fats (good fats)
- will spike your sugar levels and leave you feeling hungry a couple hours later
What to eat instead:
- regular peanut butter with no high fructose corn syrup or palm oil (palm oil is destructive to the environment)
Related: 7 Books To Become A Healthier And Happier You
11. Fat-Free Snacks
Remember what I said earlier about what happens when food producers take out the fat from food?
They have to make it up somehow, so they up the sugar content to a high amount and sprinkle in a bunch of processed ingredients. These foods are also tricky because you think you're being healthy, so you'll end up eating more than you usually would.
Why it's bad:
- high in added sugars
- processed ingredients
- added thickeners
- less satisfying, so you may end up eating way more to make up for the taste
What to eat instead:
- opt for the regular version of the snack and eat it as a treat meal
- try these vegan snacks at home
- make the snack at home (make the healthier version of a cookie at home)
12. Packaged Lunch Meat
Packaged lunch meat contains ingredients that we should all be avoiding like the plague.
Some of these ingredients include sodium nitrate, BHA, corn syrup, aspartame, and BHT, to name a few.
The amount of sodium is also dangerously high if consumed often, and we definitely don't need any more sodium with the average American diet.
There have been studies after studies about packaged lunch meat that all lead to much higher risks of cancer.
Why it's bad:
- high levels of sodium
- added preservatives
- people with compromised immune systems, children, or elderly can become ill
- pregnant women are at risk for listeriosis
What to eat instead:
- use blended chickpeas on your sandwiches instead
- use hummus with roasted veggies on your sandwich
13. Cereal
While cereal can be both convenient and tasty, is it healthy, too? Cereal ads are filled with misleading claims that make it appear to be a healthy breakfast food when in reality it is filled with sugar and processed ingredients. Just because it says whole grain does NOT mean it is a nutritious meal.
The saddest part of it all? Kids are eating it on a daily basis.
Why it's bad:
- high in sugar
- grains are processed and refined
- low in nutrients
- high in sodium
- often mixed with sugar or chocolate
- gives you a spike in blood sugar
What to eat instead:
- oatmeal with bananas, strawberries, and a drizzle of hazelnut drops
- aim for cereal with low sugar, add protein like nuts and make sure to read the ingredients list to check for strange ingredients
Related: 9 Things To Stop Buying To Save Money
14. Protein Shake
Protein shakes have become quite popular over the years for good reason. They pack a lot of protein and can be prepared in less than a few seconds.
Did you know protein supplements are known as a supplement, so they aren't regulated by the FDA?
Surprised me too! A study was completed that showed many protein supplements had dangerous levels of lead in them. Lead!
Why it's bad:
- most do not provide adequate nutrients that whole foods do
- can be loaded with sugar
- filled with preservatives and allergens
- protein is highly processed leading to higher levels of toxicity in the body
What to eat instead:
- use Garden of Life's dairy free protein powder made with organic fruits and veggies
- ditch the protein powder altogether and make a protein-packed meal with beans and legumes
15. Bottled Green Juice
Most of us see green juice and automatically assume it's healthy and packed with nutrients. Sadly, that's not the case for most green juices available at the store. Many people also believe that drinking a juice a day is sufficient enough as far as eating vegetables go.
With all the fiber stripped away from the juice, this is not a good replacement and we should still be eating fruits and vegetables.
Why it's bad:
- juices spike your blood sugar level
- they cost $$$$$$ – way too much! (make it at home and save an average of $6 a pop)
What to eat instead:
- make your own juices at home
- if you opt to buy green juice at the store, make sure it's made with organic produce
Do you eat any of the foods on this list?
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This is great. So many people use these foods as their healthy go-tos!
Renee recently posted…How to Cut Processed Foods
Thanks for reading, Renee!
Nice article. At first i was surprised to find “yogurt” in this list but i was satisfied when read that sugar free yogurt is best. 🙂
It’s very important to eat a healthy diet in order to keep ourselves in best shape possible. Just find out what we should be eating on daily basis.If you are what you eat, then it indicates that we want to stick to a healthy diet which is well balanced.
Mark recently posted…Top 10 Most Effective cardio workouts for fat loss | Shape Hints
Very true, Mark! Thanks for reading.
So basically even healthy foods when taken in their commercial or processed form can be quite unhealthy. It is better to make them at home.
Yep! True!
Hi, looks like I eat pretty healthy! I don’t eat any of these no-no’s. Except #12. I buy my deli meat freshly sliced from the deli department at the store. Is this better than the pre-packaged deli meat? Less sodium, I assume, since it doesn’t need to be preserved?
I assume it would be better than prepackaged, but I do not eat meat nor know much about that, so I wouldn’t know. 🙂