You’re
dining out with friends, or maybe taking a trip to a top-notch supermarket. You
know that chocolate lava cake, boxes of candy, and deep-fried fish with tartar
sauce aren’t healthy choices, so you look over the menu or through the aisles
for something a little healthier. Along with the clearly unhealthy options,
you’ll find a bunch of other foods that have eye-catching packaging, each
appearing healthier than the next.
The
health food industry in America often sets us up for failure. To be completely
honest, we’ve reached a point at which most Americans have nutrition horribly
twisted, reaching for foods whose marketing campaigns have successfully duped
us in terms of their quality and healthiness.
A package
that suggests its contents are healthy or a small “low-calorie” symbol next to
a menu item is no guarantee. So how can you be sure that the food you’ve chosen
to spend your hard-earned money on is as nutritious as it’s supposed to be?
We’re
here to help. We’ve decided that it was high time to update our 2012 list of 20
“Healthy” Foods That Are Actually Unhealthy (And Fixes). While some of the
foods in the following slideshow were considered unhealthy in 2012 and are
still considered so in 2016, others are more recent additions, including trendy
health foods.
Many of
these foods appeared on our list of Jennifer Leah Gottlieb, certified personal
trainer and weight-loss specialist of The National Academy of Sports Medicine,
in her feature on The Daily Meal, These 5 ‘Healthy’ Foods Are Hindering Your
Weight-Loss Goals. With that in mind, you can consider the following slideshow
a comprehensive roundup of unhealthy “health” foods as told by doctors,
registered dietitians, personal trainers, and other healthy eating specialists.
1. Bran muffins
Many of
America’s best coffee shops offer something healthy. Thinking of health, a
whole-grain option may seem to be the best course of action. If you think that
ordering a bran muffin is safe because it’s made with bran, think again. This
doesn’t mean it’s healthy, says Laura Cipullo, RD, CDE. Bran muffins are
usually made from a processed mix and then moistened up with butter and sugar.
Instead, opt for one of these 16 delicious homemade muffin recipes, allowing
you to control what goes into your body at breakfast.
2. Coconut water
Coconut
water converts hail its hydrating powers, but L.V. Anderson at Slate reports
that “coconut water’s ostensible health benefits have been repeatedly
disproven.” It costs more, it’s an acquired taste, and aside from the potassium
content, it isn’t likely to be much better for the average, non-athlete than
regular tap water. Consider putting a lemon in your water for a cheaper,
healthier hydration option.
3. Dried fruits
“It is
super easy to be fooled by a big bag of dried fruit,” says Jennifer Leah
Gottlieb. “It’s just fruit, which is healthy right? Not exactly! To make the
dried fruit taste better, look prettier, and preserve better, companies add
chemicals and sugar to this once healthy option. Believe it or not, one cup of
fresh cranberries contains four grams of sugar while one cup of dried
cranberries contains a whopping 70 grams! These dried little guys also contain
more calories. About ¼ cup of raisins [a snack deemed healthy by the Supreme
Court] can contain four times the calories in a ¼ cup of real grapes. To
mass-produce dried fruit, companies add chemicals such as sulfur dioxide and
acrylamide, which studies have shown can cause stomach pains, asthma attacks,
and nerve damage. Ditch the dried stuff and opt for the fresh fruit instead!”
4. Edamame
Dr.
Michael Hall, MD, MSc, PA, DABFM, head of Hall Longevity Clinic in Miami Beach,
warns against the presence of GMOs in the production of soybeans. He states
that “almost 90 percent of all soy is GMO and has been genetically altered to
the point that eating [soybeans or other soy-based products] may actually cause
the good gut bacteria to die and cause a very rare form of malnutrition. It is
very important for overall health that normal gut flora is processed and
assists the body [in] absorb[ing] micronutrients like trace elements and
minerals properly.” While soy may not lead to impeccable micronutrient
absorption, these foods are great for nutrient retention.
5. Egg white omelettes
“As I’ve
been writing, lecturing, and teaching about for years, dietary cholesterol and
egg yolks have never been the real issue,” says Dr. Michael S. Fenster, MD,
FACC, FSCA&I, PEMBA, a faculty member at The University of Montana College
of Health Professions and Biomedical Sciences. “The new 2015 dietary guidelines
finally acknowledged this by eliminating any limits on dietary cholesterol
consumption. Yet we are still continually surrounded by the ‘healthy option’
egg white omelette. Not only is it completely unnecessary, it is calumny and
slander to the wonderful flavor, texture, and sublime satisfaction that a
perfectly executed omelette can deliver. You might as well just put whatever
you would load up your egg white omelette with inside [of a] Styrofoam
container and eat that.”
6. Fish entrées
Tricia
Williams, chef-nutritionist and founder of Food Matters NYC, says you’re better
off making fish at home. She says that in her time in the restaurant industry,
she has observed that lots of kitchens brush their fish with melted butter.
Additionally, many doctors have started to avoid fish altogether. We’ve got the
details on why one doctor has stopped eating tilapia and two more question all
kinds of fish. To stay healthy, choosing fish from a sustainable, organic
company and making it at home is the way to go.
7. Granola
“Large
companies have done a fantastic job tricking us into believing that granola is
healthy. The truth is, this innocent-looking snack is just a bad guy in a
pretty costume,” says Jennifer Leah Gottlieb. “That bowl of granola you are
pouring yourself for breakfast contains more sugar than a cupcake. Yes, most
granola does contain nutritious ingredients like fiber, zinc, iron, and vitamin
B. However, all of that good stuff gets canceled out when only one cup of
store-bought granola has approximately 25 grams of sugar! When it comes to
weight-loss, and overall health, sugar is one of the worst things you can put
into your body. This little demon can cause insulin resistance, which is believed
to be a leading driver of many diseases including metabolic syndrome, obesity,
cardiovascular disease, and type 2 diabetes. You can get all of the same
nutrients with less sugar by opting for a bowl of oatmeal with some berries
instead.”
8. Green juices
“Now
let’s talk about those bottled green juices that are all the rage right now,”
says Jennifer Leah Gottlieb. “Most people think they are being super healthy by
adding that cool-looking bottle of green juice into their daily routine. Hate
to ruin it for you, but one popular bottled juice has 270 calories, 63 grams of
carbs and 53 grams of sugar! That is more sugar than five Krispy Kreme
doughnuts! If you want to get benefits from juicing, stick to bottled juices
that contain vegetables only, or invest in a juicer and make your own. By
drinking juice fresh from the juicer or simply eating raw veggies, you’ll reap
the benefits of all those healthy enzymes and antioxidants minus the sugar
demon.”
9. Grilled chicken sandwich
Laura
Cipullo points out that what seems like a heart-healthy choice at the sandwich
counter is often tainted by fatty toppings like cheese and bacon and served
with French fries. Instead, make it at home, cut out the bacon, and serve with
some grilled vegetables on the side. If you’re struggling to keep grilled
chicken interesting, try one of our 11 Quick and Healthy Grilled Chicken
Recipes.
10. Linguine and clams
Here’s
another dish that’s better made at home. Nicole Ring, RD, says that while
linguine and clams in a white wine broth may seem like a healthy, light entrée
choice, the portion sizes are often enough for two or three people to share.
Unfortunately, cricket flour pasta isn’t a thing yet, and all-purpose flour is
the base of most pastas. That white pasta adds unnecessary calories that may
leave you feeling hungry a short while later, and in many sauces, heavy oil is
used to sauté veggies, but then butter is used for the finish.
Instead,
make this at home using whole-wheat pasta and cut out the butter, using just
enough heart-healthy olive oil to coat the pasta lightly. Use chopped fresh
herbs and garlic to make the dish light yet flavorful. Looking for a
gluten-free option? Try one of our 10 Great Pasta Recipes for Lovers of
Gluten-Free Pasta.
11. Portobello mushroom burger
Vegetarian
options are seemingly healthy, so you opt for the Portobello mushroom burger
from one of the best burger joints in America. It ends up being a deep-fried,
breaded Portobello mushroom filled with cheese. Guess what? Laura Cipullo says
in this case, a standard burger would be healthier, especially if it’s made
with lean beef. Sure, there are plenty of reasons not to eat red meat, but
ground beef is more beneficial nutritionally than a fried, breaded,
cheese-stuffed mushroom. Don’t be fooled by such vegetarian meals when eating
out. Many times they have excess cheese, not enough vegetables, and are loaded
with unhealthy fats.
12. Protein bars
“Protein
bars are super convenient and tasty, and they are often marketed to be a
healthy option,” says Jennifer Leah Gottlieb. “When someone tells you that a
snack with the words ‘chocolate chip cookie dough’ in it is healthy, I don't
blame you for immediately stocking up your desk drawer with these seemingly
too-good-to-be-true yummies. I hate to break it to you, but if your goal is
weight loss, the protein bar is not your friend. Most protein bars actually
have similar nutritional contents as many of our favorite candy bars. Most are
packed with artificial ingredients and preservatives that can cause bloating
and sugar cravings. Similar to smoothies, all protein bars are not the same. If
you’re in a pinch and must use a bar as a convenient option, make sure you read
the ingredients and nutrition facts. If there is a word in the ingredient list
that you cannot pronounce, I would steer clear. [You should try making your own
protein bars with ingredients that you know, trust, and can pronounce.] Other
words to beware of include ‘evaporated cane juice,’ ‘high fructose corn syrup,’
‘hydrogenated vegetable oil,’ and ‘agave syrup.’ Also, if the bar is not a meal
replacement, stick to under 200 calories.”
13. Rotisserie chicken
Laura
Cipullo says that the skin of chicken is basically just fat, and the darker
meat is higher in saturated fat — a historically debated source of fat. So opt
for the white meat, and do your arteries a favor and take the skin off. Often,
store-bought rotisserie chicken is soaked in sodium-laden brine and seasoned
with sugar. If you roast your own whole chicken at home, you can take the skin
off before cooking and choose your own spices to make it extra lean.
14. Salad
Tricia
Williams says that salads are generally a bad pitfall for people who think
they’re making a healthy choice and option. Asian chopped salads, Cobb salads,
and Caesar salads are loaded with non-vegetable items (nuts, dried fruit,
tortillas, cheese, bacon, croutons, etc.) that really stack up the calories.
Your salad doesn’t need to be boring to be healthy. It’s best to build your own
salad and make conscious choices about what’s in the mix! Say hello to warm
weather with these 12 healthy spring salad recipes.
15. Smoothies
“Many of
these new, trendy juice shops are turning what should be a nutritious snack
into a full-on desert packed with hidden sugar and empty calories,” says
Jennifer Leah Gottlieb. “Always check the menu ingredients before you order.
Would you sit down and eat a banana, a cup of berries, a glass of milk, a cup
of sweetened frozen yogurt, and two tablespoons of peanut butter in one meal
and expect to lose weight? Of course not! Why are you drinking it? Most
smoothie-shop concoctions contain 400 to 500 calories and between 18 and 50
grams of sugar! However, all smoothies are not created equal. You can create
your own smoothie for a healthy and delicious after workout snack that won’t
hinder your weight loss goals. Try to stick to water as a base instead of milk
or frozen yogurt, and add one or two fruits, some veggies, and a scoop of
unsweetened protein powder.”
Laura
Cipullo agrees, suggesting that you make your own healthy smoothies rather than
buy them. Use whole fruits, Greek yogurt, and water to keep this a refreshing
and healthy snack. Say goodbye to the scoops of sugar, the artificial
flavorings, and the sweetened yogurts found in your smoothie store.
16. Soup
Laura
Cipullo says that many delis and restaurants add cornstarch to make soups
thicker and salt cubes to make them tasty. Instead, make a wholesome soup at
home like this Southwest Chicken and Cucumber Soup using a healthier broth base
flavored with herbs and spices.
17. Sports drinks
Rehydrating
sports drinks contain high levels of sodium, potassium, and sugar. High
concentrations of these can cause high blood pressure, seizures, and cardiac
problems. The Academy of General Dentistry also points out that “sports drinks
are highly acidic and can erode the tooth enamel.”
18. Sushi rolls
“Many
dieters flock to sushi restaurants [such as one of The 35 Best Sushi Bars in
America] because of the misconception that a penny-sized portion of protein
doused in a creamy mayo-based sauce and wrapped in rice is healthy,” says
Jennifer Leah Gottlieb. “There are definitely healthy options at your favorite
sushi joint, but the maki sushi roll is not one of them. Many don’t know this,
but most sushi restaurants add sugar to their white rice to give it that sticky
consistency. Combine that with the other ingredients they often add like cream
cheese, mayo, and crispy anything and you can rack up a good 500 calories in
only a few bites. When having sushi, opt for sashimi or a Naruto roll, which is
a sushi roll wrapped in cucumber instead of rice.”
19. Sweet potato fries
Yes,
sweet potato fries are high in vitamin A, but they are often no better than
regular fries, says Laura Cipullo. There is nothing unhealthy about a sweet
potato. They’re one of many complex carbs great for weight-loss. The fact that
sweet potato fries are fried in some unknown vegetable oil, though, is what
makes them so unhealthy. Fried foods are associated with clogging your arteries
and even cancer. Instead, make and bake your fries. Baking fries, whether sweet
or not, is the best option. Jennifer Leah Gottlieb can teach you how to make
healthy sweet potato fries in addition to showing you healthier versions of
other classic unhealthy foods.
20. Tuna sandwich
Laura
Cipullo advises: If you want to eat a tuna sandwich, ditch the soggy white
bread, the thick mayonnaise, and the mercury-laden canned albacore tuna.
Instead, make it fresh in your kitchen with a pure, organic brand of albacore
and add fiber and antioxidants with celery and colorful peppers. Moisten with a
tad of anti-inflammatory olive oil and vinegar. Serve on toasted whole-wheat
bread or sprouted grain bread for an extra dose of fiber.
21. Turkey bacon
Many
people have been brainwashed into thinking that turkey bacon is a healthy
option. With popular low-carb, high-protein, high-fat diets promoting their own
method by saying that you can still enjoy bacon while dieting, it’s no wonder
why people are confused about the various forms of this incredibly popular
processed meat. Tricia Williams says turkey bacon has as many calories as bacon
from swine, and it is loaded with sodium and artificial ingredients like liquid
smoke. Your best bet if you’re going to indulge is to look for a heritage
variety of bacon from a small production farm that’s free of nitrates and
sugars.
22. Turkey burger
Laura
Cipullo says that everyone orders the turkey burger thinking that it is
healthier than beef when, in fact, the beef burger is often leaner. Know the
percentage of lean meat and choose the burger with greater than 90 percent lean
meat. The Daily Meal featured a great Healthy Beef Burger recipe in its 2015
roundup of the 50 Best Burger Recipes. Pair this lean burger with a whole-grain
English muffin and voilà, a healthy, balanced lunch!
23. Turkey sandwich
America’s
favorite healthy lunch sandwich, right? Well, it may not be so healthy if the
deli is piling on six to eight ounces of turkey plus cheese, mayonnaise, and
all the fixings, says Laura Cipullo. Instead, make it at home, use half the
amount of meat, and add a slice of the good green fat, avocado. The health
benefits of avocado are vast, and your body will thank you for avoiding the
artery-clogging properties of mayo and cheese.
24. Vegetarian sandwich
Lettuce,
tomato, onions, sprouts, avocado, and cheese on whole-wheat bread sounds
healthy, but Nicole Ring, RD, says this combo can be a diet disaster if you’re
ordering out. The bread is often oversized, toasted, and buttered. The
description can be misleading, not to mention the mayonnaise or other sauces
used on the sandwich, and larger portions of fats (even if they are healthy
fats) that pile on calories.
Instead,
make a vegetarian meal at home. Try one of these 50 Vegetarian Recipes for
Meatless Mondays – or Any Other Time. This can allow you to reduce those extra,
unnecessary calories. And forgo the extra slices of cheese. Just using one
slice instead of two or three may cut up to 200 calories, depending on the type
of cheese.
25. Veggie burgers
Tricia Williams
says that veggie burgers are often loaded with over-processed proteins and soy
products. While they are vegetarian, there aren’t a whole lot of actual
vegetables in veggie burgers, so they’re not necessarily a healthy choice.
Rather, they’re often just a non-meat junk food. Homemade burgers, such as this
Hearty Quinoa Black Bean Veggie Burger, are a snap to make and incredibly
nutritious. Controlling the ingredients of your favorite vegetarian meals is
the best way to ensure you continuously provide your body with sound nutrition.
26. Whey protein
While
this supplement is widely used by athletes and smoothie-enthusiasts, whey
protein may not be as healthy as we all assume. “Whey protein is a popular
sport supplement for building muscle. The problem with whey is that it contains
an insulin-like growth factor that stimulates the body’s production of insulin
and androgens,” says Dr. Janet H. Prystowsky, MD, PC. “The increased insulin
and androgen production increases sebum production in the skin, resulting in
acne. If you use whey protein and have acne, switching to a non-milk protein
source like a pea protein powder could alleviate your acne. There is no
evidence that concentrated protein supplements help a healthy athlete anyway.”
The Daily
Meal has plenty of delicious smoothie recipes with dairy-free protein.
27. Whole-wheat wraps
Tricia
Williams says that whole-wheat wraps contain gluten and are high on the
glycemic index, and she urges you to toss them out and switch to lettuce wraps.
Chicken salad lettuce wraps and apricot orange lettuce wraps using romaine and
Boston lettuce can be healthy swaps. Making them yourself allows you to control
how much sugar, fat, and, ultimately, calories are in your healthy diet.
The Daily
Meal
