18 Foods That Seem Healthy But Might Not Be So Healthy

Whether it’s due to tradition or the good work of the communication departments, there are foods that enjoy a special beneficial aura. In this article, we will teach you how to distinguish those that make sense from those that are only the result of a good marketing exercise.

There are two immutable truths about our food choices. On the one hand, we are very inclined to choose what gives us pleasure (we like to eat what we like to eat) and, on the other, we seek health through our choices. The circle is squared when both choices coincide: when what we like is at the same time healthy.

For these two reasons, there is so much commercial pressure on food, and it is increasingly easy to identify advertising messages whose emphasis is mainly on how healthy they are. But marketing is one thing and reality is another. And as you well know, they do not always coincide. Let’s resolve some of the cases in which there is more controversy on the street.

Foods that seem healthy but are not

Despite their image, there are a number of products that have little or no place in a healthy eating pattern. It doesn’t matter if your grandmother or your personal trainer tells you otherwise. We have arguments to advise against their use for health reasons.

Fruit juice

A classic fruit to which we have dedicated an entire article with the arguments against the regular presence of juices (whether commercial or homemade). In essence and as a summary, the consumption of fruit juices (instead of fruit) significantly increases the intake of free sugars (which we do not need), with these the calories and it does not promote satiety as does the consumption of fresh fruit.

Isotonic drinks

Linked to the sports environment – and that is good – in general commercial isotonic drinks would fit better into the category “isotonic soft drinks”. The objective for which the consumption of isotonic drinks is truly interesting is the replacement of liquids and electrolytes lost during sweating during sports practice. For this, it is not necessary for these drinks to contain or provide sugars, often in a significant amount similar to that of a normal soft drink. However, a good part of the market for this type of isotonic soft drinks is linked to leisure and recreational choices, and they are usually preferred over other possible choices that have a worse image but are actually very similar: soft drinks. So, true isotonic (replacement) drinks in the sports environment yes, but classic isotonic drinks and “just because”, no.

Light drinks (without sugar or “zero”)

A recent report by the World Health Organization recommends staying away from products with non-caloric sweeteners and the secret of so-called light or “zero” drinks lies precisely in the inclusion of these sweeteners instead of the sugar that characterizes the “non-light” versions. The reasons? The WHO considers that the use of these sweeteners may involve “possible long-term adverse effects in the form of an increased risk of death and disease” and that their long-term use is associated with “an increased risk of type 2 diabetes, cardiovascular disease (CVD) and mortality in prospective cohort studies conducted in adults.” You can learn more about the WHO’s guide on the role of sweeteners in this episode of the “Intrinsic Factor ” podcast.

Light dairy desserts

Very similar to the previous section, in the case of dairy desserts, it may also happen that the characteristic that makes them “light” results from a reduction in their fat content. Thus, whether by reducing the original sugar (and replacing it with sweeteners) or by reducing the amount of fat, there is increasing evidence that it is recommended to consume whole dairy products that are as little industrialized as possible, that is, as little ultra-processed as possible.

Rice or corncake

Proposed as a “healthy snack”, these pancakes are a real Trojan horse whose consumption is related to the idealized image of their use: they are usually quite addictive (eating a llama makes you eat more), they are usually loaded with salt, many have sweeteners (already mentioned) and their energy density, believe it or not, is quite high. Most of these calories, moreover, come from carbohydrates.

Granola, diet cereals, and cereal bars

As in the previous category, we return to the (infamous) category of snacks. This is none other than the one that offers us products that are normally very addictive. And if we call them “healthy” what we do is disguise that option. Furthermore, at the moment that they can be classified as “diet” the evil combo is almost perfect. Because no, no one should ever go on a diet and make unique food choices associated with that damned strategy of taking and putting that is “dieting”.

Frozen yogurt

The subject of “yogurt” always sounds good (see next section), but when we talk about “ice cream” things get complicated. The same thing happens with strawberries, for example. Strawberries as fruit are good, strawberry ice cream is bad. Easy to understand, right? And the reasons are that “ice cream” usually implies a lot of sugar (or sweeteners) on the one hand and, on the other, having a prominent addictive component.

Low-fat creams and dressings

By definition, these sauces fall, without exception that I can remember, into the category of ultra-processed foods. Rich in questionable fats or oils, salt, sugar, or sweeteners, they are the paradigmatic example of cooking far removed from the stove and the markets. Do you want a “special” sauce for your salad? It’s as simple as making it yourself and it’s certainly healthier.

Gluten-free foods

Although there is an absurd trend that links gluten-free products with being healthier, the truth is that this kind of products are of special interest to two types of consumers: those with celiac disease or those with non-celiac gluten sensitivity. For the rest of the population, seeking benefits in the consumption of gluten-free foods is nonsense the size of the Burgos cathedral. Also, and no less important, let us remember that a good part of the “gluten-free” offer is limited to baked goods, biscuits, pastries… which are not at all recommended per se, whether they contain gluten or not, whether you are celiac or not.

Soups in packets or dehydrated soups

With this type of option, we are once again putting the ball in the court of ultra-processed foods. These are usually products that, without any examples that come to mind that contradict me, involve a significant amount of salt/sodium.

Honey and vegetable syrups

Honey and syrups as sugar substitutes are a fallacy. Why? Simple, because they do not substitute anything. Honey is 85% sugar (no, there is no error in this value), and with vegetable syrups, maple syrup, agave syrup, or whatever (whether organic or not) three quarters of the same thing happens. These products are not sugar, it is true, but they are intensely “sugarying”. And what about the rest of their components, are they not healthy? Well, the remaining 14% is water and the rest of the substances, assuming that they exist (vitamins, minerals, antioxidants, etc.) can be obtained from other sources without the “shot” of sugar that they imply.

Foods that seem healthy and are, but with caveats

Unlike the previous section, in this one we can find “legitimate” products as long as we take into account a series of tips.

Yogurts and Greek yogurt

Plain natural yogurt, that is, without added sugar or sweeteners, without protein, without flavors, without 0%… is perfectly valid. Enjoy basic yogurts, and if you like them a little sweet (just a little bit) you can add sugar or honey yourself.

Vegetable drinks

Whether they are made from soy, almonds, rice, oats, canary seed, etc., vegetable drinks are a good choice as long as they do not contain sugar among their ingredients.

Sliced ​​chicken or turkey breast

Sliced ​​meat products, whether sausages or cold cuts are not the kind of products that should be recommended as part of a healthy diet. However, cooked cold cuts with little fat from chicken and even more so from turkey are particularly well-known. One of the biggest problems with all the products on offer is the low proportion of the ingredients that should be the majority and, at the same time, the amount of salt they contain.

Bags of nuts and dried fruits

They are good choices as long as they are just that, nuts ( hazelnuts, walnuts, seeds, almonds, etc.) and not mixed with extruded fruits with various flavors (Tijuana, Tex-Mex, barbecue, rodeo…). For all these reasons, the “natural” or toasted options are recommended without the addition or with a minimum amount of salt. As for fruits, the strategy should be the same, dried fruits that do not include the addition of sugar or salt.

Wholemeal bread

Wholemeal bread is always a good choice. But it has to be truly wholemeal: no bran, no seeds, no spouts. For a bread to be wholemeal, at least half of the flour used must be wholemeal, according to the regulations on the marketing of bread that came into force in 2019. So when you decide to choose bread, choose wholemeal, but in the right amount, without neglecting other healthy choices in your diet.