“Healthy” Food Myths

Share the facts!

Debunking Misconceptions of so-called Healthy Foods

The Great Food Facade: Debunking Misconceptions of “Healthy” Foods

Apples and Caramel: The Sugar-Coated Truth

A common misconception is that apples and caramel are a healthier snack option than candy. While apples are packed with vitamins and fiber, the caramel coating is typically loaded with sugar, unhealthy fats, and calories (Zeratsky, 2019). The caramel can spike blood sugar levels, leading to an increased production of insulin by the pancreas (American Diabetes Association, 2020). Over time, frequent spikes in blood sugar can lead to insulin resistance and an increased risk of type 2 diabetes (American Diabetes Association, 2020).

Gluten-Free: Not Synonymous with Low Carb

Many people assume that gluten-free foods are low in carbohydrates, but this is not necessarily the case. Gluten-free products can be just as high, if not higher, in carbohydrates as their gluten-containing counterparts (Harvard T.H. Chan School of Public Health, 2020). In fact, some gluten-free products are made with refined grains and added sugars, which can contribute to higher blood sugar levels and an increased demand for insulin production (Harvard T.H. Chan School of Public Health, 2020).

Honey: Not the Sweet Health Alternative You Thought

While honey has gained a reputation as a healthier alternative to sugar, it is still a carbohydrate and can have similar effects on blood sugar levels (Zeratsky, 2019). Honey contains fructose and glucose, both of which are absorbed into the bloodstream and can cause a spike in blood sugar levels (Zeratsky, 2019). When consumed in excess, honey can contribute to weight gain, insulin resistance, and type 2 diabetes (American Diabetes Association, 2020).

Veggie Chips: A Disguised Snack Danger

Veggie chips may seem like a guilt-free alternative to potato chips, but they can still be high in calories, unhealthy fats, and sodium (Zeratsky, 2019). Many veggie chips are made with a mix of vegetable powders and starches, rather than whole vegetables, which can lead to a higher carbohydrate content (Zeratsky, 2019). Furthermore, the high sodium content in veggie chips can contribute to high blood pressure and other health issues (American Heart Association, 2021).

Fruit juice might seem like a healthy choice, but it can contain high amounts of sugar and calories, while providing less fiber compared to whole fruits (Zeratsky, 2019). Even 100% fruit juice can lead to blood sugar spikes due to the rapid absorption of fructose (Harvard T.H. Chan School of Public Health, 2020). Excessive consumption of fruit juice can contribute to weight gain, insulin resistance, and type 2 diabetes (American Diabetes Association, 2020).

Granola: The Crunchy Calorie Bomb

Granola is often touted as a healthy breakfast or snack option, but it can be calorie-dense and high in sugar and unhealthy fats (Cleveland Clinic, 2019). Many commercial granolas contain added sugars and oils, which can lead to increased blood sugar levels and an unhealthy balance of fats (Cleveland Clinic, 2019). It’s important to check the ingredient list and nutrition label, and to consume granola in moderation to avoid negative health consequences.

Protein Bars: The Sneaky Sugar Source

Protein bars are popular among health-conscious individuals, but not all protein bars are created equal. Some are packed with added sugars, unhealthy fats, and artificial ingredients that can negate their potential health benefits (Cleveland Clinic, 2019). Consuming protein bars with high sugar content can lead to blood sugar spikes and increased insulin production, contributing to insulin resistance and type 2 diabetes (American Diabetes Association, 2020). It’s essential to read nutrition labels and choose protein bars with minimal added sugars and natural ingredients.

Agave Nectar: The Sweet Deception

Agave nectar has been marketed as a natural and healthy sugar alternative, but it contains high levels of fructose (Harvard T.H. Chan School of Public Health, 2020). While agave nectar has a lower glycemic index than sugar, the high fructose content can still contribute to insulin resistance and fatty liver disease when consumed in large amounts (Harvard T.H. Chan School of Public Health, 2020). It’s crucial to use agave nectar sparingly and consider other natural sweeteners like stevia for a healthier option.

Yogurt: The Hidden Sugar Trap

Yogurt is often perceived as a healthy snack or breakfast choice, but not all yogurts are created equal. Flavored yogurts can be loaded with added sugars, artificial flavors, and preservatives (Zeratsky, 2019). Excessive consumption of sugar-laden yogurts can lead to blood sugar spikes, increased insulin production, and contribute to insulin resistance and type 2 diabetes (American Diabetes Association, 2020). Opt for plain yogurt and add your own fresh fruit or stevia for a healthier alternative.

A loaf of wheat bread

Multigrain Breads: The Whole Grain Illusion

Multigrain bread might seem like a wholesome choice compared to white bread, but it can still be made with refined grains (Harvard T.H. Chan School of Public Health, 2020). The term “multigrain” simply means that the bread contains multiple types of grains, which can include refined grains lacking essential nutrients and fiber (Harvard T.H. Chan School of Public Health, 2020). To ensure a healthier option, look for breads labeled as “100% whole grain” or “100% whole wheat” and check the ingredient list for whole grains listed as the first ingredient.

c Salads: When Convenience Comes at a Cost

Prepackaged salads may seem like a nutritious and convenient meal choice, but they can be deceivingly high in calories, unhealthy fats, and sodium (American Heart Association, 2021). Salad dressings, croutons, and other toppings can contribute to the hidden calories and unhealthy nutrients found in these seemingly healthy meals (American Heart Association, 2021). To make a healthier salad, choose fresh vegetables, lean proteins, and a light dressing made with healthy fats, such as olive oil and vinegar.

Low-Fat Foods: The Unhealthy Trade-Off

Low-fat foods are often marketed as healthier alternatives, but they can be high in sugar, salt, and artificial ingredients to compensate for the loss of flavor due to reduced fat content (Cleveland Clinic, 2019). Consuming low-fat foods with added sugars can lead to increased blood sugar levels, insulin production, and contribute to insulin resistance and type 2 diabetes (American Diabetes Association, 2020). It’s important to read nutrition labels and prioritize foods with healthy fats, such as avocados, nuts, and olive oil, over low-fat processed options.

By being aware of the nutritional content of these seemingly healthy foods and making informed decisions, you can choose options that genuinely contribute to your overall health and well-being.

Peanut Butter: The Sticky Truth

Peanut butter is often considered a nutritious source of protein and healthy fats, but not all peanut butter is created equal. Many commercial peanut butters, even those labeled as “natural,” contain added sugars, hydrogenated oils, and other unhealthy ingredients (Harvard T.H. Chan School of Public Health, 2020). To make a healthier choice, look for peanut butter with minimal ingredients, such as peanuts or peanuts with a small amount of salt. Almond butter can be an even healthier alternative, but it is essential to check the ingredients for added sugars and fillers.

Instant Oatmeal: The Quick and Sugary Breakfast

Instant oatmeal is a popular and convenient breakfast option, but it can be high in added sugars and artificial flavors (Cleveland Clinic, 2019). Consuming instant oatmeal with high sugar content can lead to blood sugar spikes, increased insulin production, and contribute to insulin resistance and type 2 diabetes (American Diabetes Association, 2020). Opt for old-fashioned or steel-cut oats and sweeten them with fresh fruit, cinnamon, or stevia for a more nutritious breakfast.

Diet Soda: The Artificially Sweetened Myth

Diet soda might seem like a healthier choice compared to regular soda due to its lack of calories and sugar, but it contains artificial sweeteners that can have negative health effects (Harvard T.H. Chan School of Public Health, 2020). Research suggests that artificial sweeteners may contribute to an increased desire for sweet foods, potentially leading to weight gain and type 2 diabetes (Harvard T.H. Chan School of Public Health, 2020). Instead, choose water, unsweetened tea, or sparkling water with a splash of natural fruit juice as healthier alternatives.

Energy and Sports Drinks: The Fitness Facade

Energy and sports drinks are often marketed as essential for athletes and fitness enthusiasts, but they can be high in sugar, calories, and artificial ingredients (Cleveland Clinic, 2019). Consuming these drinks can lead to blood sugar spikes, weight gain, and an increased risk of insulin resistance and type 2 diabetes (American Diabetes Association, 2020). For most people, water is the best choice for hydration during and after exercise. If electrolyte replacement is needed, opt for drinks with minimal added sugars and natural ingredients.

Canned soups may be convenient and appear healthy, but they often contain high levels of sodium and preservatives (American Heart Association, 2021). Excessive sodium intake can contribute to high blood pressure, heart disease, and stroke (American Heart Association, 2021). To make a healthier choice, look for low-sodium canned soups or consider making your own soup from fresh ingredients to control the sodium content.

Smoothies: A Sugar-Laden Sip

Smoothies may seem like a wholesome and nutritious choice, but some store-bought or restaurant smoothies can be high in added sugars, calories, and unhealthy fats (Zeratsky, 2019). These smoothies can contribute to blood sugar spikes, weight gain, and an increased risk of insulin resistance and type 2 diabetes (American Diabetes Association, 2020). To enjoy a healthier smoothie, make your own at home using whole fruits, vegetables, and unsweetened yogurt or milk.

Sucralose vs. Aspartame: The Artificial Sweetener Showdown

Both sucralose and aspartame are artificial sweeteners used as sugar substitutes in various food and beverage products (Harvard T.H. Chan School of Public Health, 2020). While both sweeteners are considered safe by the FDA, research has suggested that consuming artificial sweeteners may lead to an increased desire for sweet foods, potentially contributing to weight gain and type 2 diabetes (Harvard T.H. Chan School of Public Health, 2020). Instead of using artificial sweeteners, consider natural alternatives like stevia or sugar-free maple syrup, and focus on reducing overall added sugar intake.

Dried fruit and so-called healthy food contain a lot of sugar

Dried Fruit: A Concentrated Sugar Source

Dried fruit may seem like a healthy snack, but it is often high in sugar and calories due to the concentrated nature of the fruit (Zeratsky, 2019). Consuming large amounts of dried fruit can lead to blood sugar spikes and contribute to insulin resistance and type 2 diabetes (American Diabetes Association, 2020). Choose fresh fruit for a more nutritious snack or enjoy dried fruit in moderation, keeping an eye on portion sizes.

Fat-Free Salad Dressings: The Flavor Sacrifice

Fat-free salad dressings are marketed as a healthier option, but they often contain added sugars, salt, and artificial ingredients to compensate for the loss of flavor from the reduced fat content (Harvard T.H. Chan School of Public Health, 2020). Additionally, some healthy fats are necessary for the absorption of fat-soluble vitamins in vegetables (Harvard T.H. Chan School of Public Health, 2020). Choose salad dressings made with healthy fats like olive oil and vinegar or make your own dressing to control the ingredients.

Flavored Rice Cakes: The Sugary Surprise

Flavored rice cakes are often considered a low-calorie snack option, but they can be high in added sugars and artificial flavors (Zeratsky, 2019). Consuming flavored rice cakes can contribute to blood sugar spikes and an increased risk of insulin resistance and type 2 diabetes (American Diabetes Association, 2020). Opt for plain rice cakes and add your own healthy toppings like almond butter, avocado, or a thin layer of natural fruit preserves.

Trail Mix: The Calorie-Packed Companion

Trail mix is often seen as a nutritious on-the-go snack, but many store-bought varieties can be high in calories, unhealthy fats, and added sugars from ingredients like candy, chocolate, and sweetened dried fruits (Cleveland Clinic, 2019). To enjoy a healthier trail mix, make your own at home using a combination of raw or lightly roasted nuts, seeds, unsweetened dried fruit, and a small amount of dark chocolate.

Remember, it’s essential to read nutrition labels and ingredient lists to make informed decisions about your food choices. With the right knowledge, you can avoid falling for the misconceptions surrounding these seemingly healthy foods and choose options that genuinely contribute to your overall health and well-being.


Fact Sources:

American Heart Association. (2021). Sodium and salt. Retrieved September 2021, from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sodium-and-salt

Cleveland Clinic. (2019). The truth about 7 ‘healthy’ foods that really aren’t. Retrieved September 2021, from https://health.clevelandclinic.org/the-truth-about-7-healthy-foods-that-really-arent/

Harvard T.H. Chan School of Public Health. (2020). The nutrition source. Retrieved September 2021, from https://www.hsph.harvard.edu/nutritionsource/

Zeratsky, K. (2019). 10 surprisingly unhealthy foods. Retrieved September 2021, from Mayo Clinic: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/10-surprisingly-unhealthy-foods