10 Unhealthy Foods People Commonly

Mistake as Health Foods

 

By Emily Borgeest

Health foods can be hard to navigate, especially without doing your research
before choosing specific brands and food items. Often times, people read labels that say
“diet,” “fat free,” “sugar free” and “high in protein” and are fooled into thinking they
are healthy choices, when in reality, they aren't healthy and are actually  full of hidden
additives.

Listed below are 10 common foods that people mistake as healthy, with tips for
what to choose instead and what to look for in each particular item.

1. Yogurt/Frozen Yogurt

Mistake: Don't let the probiotics and good bacteria fool you - most yogurts
are packed with added sugar and high-fructose corn syrup. The same goes for frozen

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yogurt. Though it may seem low in calories and low in fat, the sugar converts to fat once
it enters the bloodstream.

Better Option: Opt for Greek yogurt as it’s higher in protein and choose plain
over flavored. Add in your own fresh fruit, a few raw nuts and/or ground flaxseeds and
sweeten with a touch of raw honey.

2. Agave Nectar

Mistake: Though most health food stores carry it, the trendy sugar substitute,
agave nectar, shockingly contains 70 to 80 percent fructose,  which is more than
what’s found in high-fructose corn syrup. Most agave is laboratory-generated super-
condensed fructose syrup, without any nutrients.

Better Option: For sweeteners, choose raw honey, 100% pure grade A maple
syrup, dates or stevia.

3. Cereal/Instant Oatmeal

Mistake: Sadly enough, this staple American breakfast food is not real food. Most
cereals contain nasty additives, including artificial coloring, sugar and GMO’s. As far as
instant oatmeal goes, most kinds contain tons of added sugar and are partially cooked

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and dried for fast preparation. Because it has been processed, it is broken down and
digested quicker, giving it a higher glycemic index.

Better Option: For those who simply can’t live without their cereal fix, look for
varieties with as few ingredients as possible and make sure you actually know what
each ingredient is. There should be no more than 200 calories per cup, no more than 5
grams of sugar and at least 3 grams of fiber for lighter cereals (1 ounce per serving) and
at least 6 grams of fiber for heavier cereals (2 ounces per serving). Also, pay attention to
where the sugar is coming from.

For oatmeal, chose old-fashioned rolled oats or steel cut. Though these take

longer to cook than instant oatmeal and are not as convenient, you can make a big
batch on Sunday to portion out for breakfast during the week.

4. Snack/Protein Bars

Mistake: Like cereal, reading the labels is crucial! Bars are notorious for sneaking
as many ingredients into one seemingly small, “healthy” snack as possible. People
often choose bars as an easy, on-the-go snack, thinking it is a healthy choice, but most
bars are similar to processed candy bars.

Better Option: Look for bars that are under 200 calories, less than 5 grams of
sugar (unless the sugar is coming from natural sources – dates, figs, etc.) and that are
high in fiber and protein (at least five grams of each). Look for bars made of oats, nuts
and dried fruit and that have no more than 5 ingredients.

Of course, healthier than eating bars are fresh fruit, vegetables and nuts, all of

which are easy, on-the-go snacks that are whole foods.

5. Skim Milk

Mistake: Skim milk is fortified with synthetic vitamins to replace those lost in

fat-removal and milk solids to replace the protein and calcium lost in processing. Just
one cup of skim milk contains 90 calories and 12 grams of sugar.
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Better Option: Opt for unsweetened almond, coconut or hemp milk. The calories will be
cut in half and without any sugar. They also won't contain the nasty additives found in
dairy milk.

6. Whole Wheat and Multigrain Breads

Mistake: If you’re a whole wheat bread eater, you may want to sit down for this
one. Though you were doing your best to try and make good choices, sadly
enough, whole wheat bread is white bread in disguise. It’s usually a combination of
white bread and just enough wheat flour to pass as something multigrain and “healthy.”

Multigrain bread isn’t any better, containing enriched flour; so essentially, you
may as well be eating white bread. Enriched flour causes a spike in blood sugar and
crash without any nutritional value, thus stimulating hunger. Most bread also contains
hydrogenated oil, artificial sweeteners, high fructose corn syrup and preservatives.

Better Option: To get your bread fix, look for sprouted grain bread such as
Ezekiel and Manna. Another healthy alternative is Mochi; Grainaissance makes a good
one that’s 100% organic whole grain brown rice.

7. Peanut Butter

Mistake: Most peanut butters are heavily processed and contain added sugar,

hydrogenated trans fats and are often contaminated with pesticides. Natural peanut
butter isn’t any better because it is more susceptible to toxic mold growth. Additionally,
all peanut butter contains oxalates, which eventually crystallize in the body and can lead
to health problems.

Better Option: Choose natural almond, sunflower, or cashew butter for healthier

options. Make sure there aren’t any added sugars or fats. And bonus if they are in raw
form. 

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 8. Trail Mix

Mistake: Pre-packaged trail mixes are often loaded with added oils, sugars and

artificial coloring (those colored chocolate pieces that look like candy!). This seemingly
healthy snack packs a ton of calories, fat and sugar with nuts that contain added oil and
lots of sodium, dried fruit with added sugar and chocolate candies.

Better Option: Make your own trail mix with raw nuts, cacao nibs, coconut flakes
and dried, unsweetened fruit. If you want that salty fix, add your own!

9. Frozen Diet Meals

Mistake: Frozen diet meals are processed and packed with preservatives and

chemicals and are very high in sodium. Additionally, they're usually marketed as
healthier versions of unhealthy foods: macaroni and cheese, fettuccini alfredo,
enchiladas, lasagna, etc. They may cut calories and fat from the traditional versions, but
don't help those trying to live a healthier lifestyle - they actually trick the taste buds into
craving these unhealthy foods.

Better Option: Choose whole foods. Diet meals are often selected because they
are easy and portion controlled, but you'd be surprised at how simple it is to prepare

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healthy whole foods on your own. Home cooking, with a bit of planning, can be quick
and easy and is a sure way to avoid chemicals and food additives.

10. Fat-Free Foods

Mistake: Fat-free is usually an indicator of the product being chemical and sugar-

loaded. When the fat is removed, food manufacturers add sugar to make up for the
taste. Sugar turns to fat once inside the bloodstream. Additionally, when fat is removed,
it is taking the food further away from its natural state, which is never good. Fat won’t
make a person fat, but sugar will.

Better Option: Don't be afraid of fat; just choose wisely – avocados, olive oil, nuts,
seeds, coconut, salmon and olives are all awesome!

About the Author

Emily Borgeest is a Certified Holistic Health Coach, founder of Cleo’s Wholesome

Crunch LLC, an organic, gluten and sugar-free line of granola and cookies and a public
relations professional based in New York City.  Emily holds a Certification from the
Institute for Integrative Nutrition, the world’s largest nutrition school and the only

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school integrating over 100 dietary theories, from traditional philosophies like ayurveda
and macrobiotics, to modern concepts.

In her free time, Emily enjoys cooking nutrient-dense foods and baking without
refined sugar, as well as superfoods and gluten-free flours. She is a fitness enthusiast
and makes an effort to break a sweat each day, whether it’s through a run, weight
training session, or kickboxing. Emily thrives on helping people become their most
vibrant self through clean eating and exercise.

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