10 Foods Marketed as Healthy That Aren't What They Seem

A protein bar packed with excessive fat and sugar might negate the benefits of your exercise routine. andresr/Getty Images

Even the most wholesome foods can lose their nutritional value with improper toppings, ingredients, or cooking techniques. To make matters worse, many snacks are advertised as healthy, but a quick glance at the food label reveals otherwise. We consulted multiple nutrition experts to compile a list of the least healthy so-called "healthy" foods and provided tips to improve their nutritional value. Here's what we found.

1. Veggie Chips

The issue with veggie chips lies in their misleading name. "Having 'veggie' in the title doesn't automatically make it a healthy choice," explains Cody Steiner, R.D., L.N., also known as "The Guyititian." "Most commercial vegetable chips are primarily made from corn, potato, or pea starches, with minimal actual vegetables. Even those made from whole vegetables, which offer more fiber and nutrients, can still be high in oil and fat, leading to a calorie-dense snack."

For instance, Veggie Chips from Sprouts Farmers Market contain 8 grams of fat (1 gram saturated) in just a 1-ounce (28-gram) serving of 26 chips, along with 220 milligrams of sodium and 140 calories. This amounts to 12% of your daily fat intake and 9% of your sodium limit. A few servings can easily exceed your daily dietary goals. A healthier alternative is to prepare your own veggie chips using fresh vegetables, a pinch of sea salt, and a drizzle of olive oil.

2. Cauliflower Pizza Crust

Many opt for cauliflower crust as a lighter alternative to traditional pizza. While it seems logical—vegetables over bread—it’s not always healthier. "These crusts often rely on cheese and fats for binding, making them low-carb but not low-calorie," says Jim Mumford, a food and recipe writer for Jim Cooks Good Food. A single slice of cauliflower pizza crust provides 16% of your daily cholesterol, 14% of your saturated fat, 84 calories, and 47% of your sodium intake.

Sticking to the original might be wiser than opting for substitutes. "Swapping for 'healthier' options can sometimes deprive your body of essential nutrients, negatively impacting your health," notes nutrition coach and personal chef Samantha Eaton in an email interview. She adds that carbs and healthy fats are often the first to be cut, which isn’t always beneficial.

Eaton highlights that while cauliflower offers numerous health benefits, substituting a beloved carbohydrate with a vegetable might not be ideal. "Carbs are the body's main energy source. Insufficient intake can lead to low energy, headaches, digestive issues, sleep problems, sugar cravings, and difficulty losing weight," she explains. "If a 'healthier' version of a food doesn't satisfy your taste buds as much as the original, you may feel deprived, leading to cravings and overeating to compensate."

A smarter choice is to go for thin-crust pizza loaded with vegetable toppings and avoid high-calorie meats. This option has a superior nutritional profile compared to cauliflower crust pizza.

3. Sweet Potato Fries

Surprisingly, sweet potato fries can contain more calories and fat than traditional french fries. TheCrimsonMonkey/Getty Images

Here’s a surprising fact: Opting for sweet potato fries instead of regular french fries might not be as beneficial as you’d expect. "Sweet potato fries have fewer carbs and more vitamins, such as Vitamin A," explains Emily Tills, a registered dietitian nutritionist from Syracuse, via email. However, they aren’t necessarily lower in calories. For example, seasoned fries from Friday's

contain 320 calories and 16 grams of fat per serving, while sweet potato fries pack 390 calories and 20 grams of fat. Tills adds, "People often eat more sweet potato fries than they would regular fries, negating any potential benefits."

The issue lies in how they’re prepared. "Both types are deep-fried, which can harm heart health and contribute to weight gain," says Laura Hallissey, MS, RD, LDN in an email. She recommends baking fries at home instead. "Baked sweet potato fries are a heart-healthier option. Toss them with a bit of olive oil and your favorite seasonings for a nutritious side dish," she advises.

4. Low-Fat or Vinaigrette Salad Dressings

Vinaigrette might sound healthy, but that’s not always the case. Consider Ken's fat-free sun-dried tomato vinaigrette: just two tablespoons contain 70 calories, no fat, but a staggering 14 grams of sugar—28% of your daily recommended intake.

"Reducing fat in commercial dressings often means sacrificing flavor. To compensate, manufacturers add sugar," Hallissey explains. "This allows them to promote low-fat claims without highlighting the high sugar content."

A healthier alternative is Ken's California golden Italian dressing, which contains just 2 grams of fat, 40 calories, and 2 grams of sugar.

However, both dressings are still high in sodium, so making your own at home and using it in moderation is the best approach. "It’s simple—just combine olive oil, your preferred vinegar, optional mustard, and lemon juice," Steiner suggests. "If you don’t want to mix it manually, toss the ingredients into a mason jar or snap-lock container and shake it up!"

5. Granola or Protein Bars

Most people wouldn’t consider a candy bar a healthy snack, yet many so-called energy bars are nutritionally comparable to candy due to their high sugar content. ©iStockphoto/Thinkstock

These bars are advertised as "healthy" options, but to remain shelf-stable, they’re often loaded with preservatives. Additionally, they need to taste appealing to sell. "Most granola bars, even those from 'healthier' brands, are high in sugar, high fructose corn syrup, or artificial sweeteners," Steiner notes. "Protein bars can be worse. If your 'health food' resembles a candy bar in both appearance and taste—it’s not truly healthy!"

For instance, a peanut butter and jelly Larabar contains 210 calories, 13% of your daily fat intake, and 18 grams of sugar. A Nature Valley granola bar has 190 calories, 1 gram of fat, and 11 grams of sugar. A PowerbarProtein Plus Chocolate Brownie energy bar packs 330 calories and 21 grams of sugar, while a Snickers bar has 215 calories and 20 grams of sugar. (The American Heart Association recommends men consume no more than 36 grams or 9 teaspoons of added sugar daily, and women no more than 25 grams or 6 teaspoons.)

The takeaway? Instead of purchasing protein bars with uncertain shelf lives, many health-conscious individuals prefer making their own at home using basic ingredients like flour, protein powder, nut butter, and milk (or a milk alternative). Homemade granola bars are equally simple to prepare!

6. Sports Drinks

Similar to energy or protein bars, sports drinks may benefit athletes but are unnecessary for the average person who exercises lightly or not at all. These drinks are popular among adults and teens, marketed as a way to replenish electrolytes. However, they often provide excessive sugar and empty calories—more than many people burn, leading to potential weight gain.

Consider two widely consumed sports drinks. A 20-ounce bottle of Powerade has 130 calories and 34 grams of sugar, equivalent to about 8 teaspoons. Similarly, 20 ounces of Gatorade contains 140 calories and 34 grams of sugar, roughly 8.3 teaspoons. Unless you're engaging in intense physical activity, it’s better to opt for water instead.

7. Multigrain and Wheat Breads

If your wheat bread is made with wheat flour, it’s nutritionally similar to white bread—both use enriched flour. Unless the label explicitly states "100 percent whole wheat," that wheat toast might not be as nutritious as you assume.

Enriched flours are refined, losing most of their nutrients during processing. They offer little nutritional value and can cause unhealthy blood sugar spikes, potentially leading to chronic illnesses and inflammation. Incorporating whole grains into your diet can reduce the risk of diseases like diabetes and heart disease. Contrary to popular belief about carbs and weight gain, whole grains may actually support maintaining a healthy weight.

8. Reduced-fat Peanut Butter

Reduced-fat peanut butter varieties often have higher sugar content compared to their regular counterparts. © Getty Images/Jupiter Images/Thinkstock

Checking the nutrition label on your peanut butter jar might be eye-opening—it’s a staple in many American households, yet it’s also calorie-dense and high in fat. However, don’t let that deter you from enjoying it. Just choose wisely.

Reduced-fat peanut butter might seem like a healthier choice—less fat sounds good, right? The issue is that these versions often compensate for the reduced fat by adding extra sugar, which isn’t a healthier alternative. For instance, two tablespoons of Skippy creamy peanut butter contain 190 calories, 16 grams of fat, and 3 grams of sugar, while the reduced-fat version has 190 calories, 12 grams of fat, and 4 grams of sugar. Excessive sugar intake can lead to insulin resistance, high blood sugar, and potentially Type 2 diabetes and other health issues.

The healthiest nut butters are the most natural ones. Opt for peanut butter without added sweeteners—but since it contains 16 grams of fat per serving (typically two tablespoons), be mindful of how much you use.

9. Extra Light Olive Oil

Olive oil is rich in monounsaturated fats, which are linked to a reduced risk of heart disease, Type 2 diabetes, and certain cancers when consumed as part of a balanced diet.

However, extra light olive oil isn’t "light" in terms of calories or fat. Instead, the term refers to its level of refinement. Extra light olive oil is highly processed, recognizable by its pale color and mild flavor. Despite its subtle taste, it’s still oil, packing 120 calories per tablespoon.

10. Smoothies

Smoothies may seem like a nutritious snack or meal substitute, and they can be—if prepared correctly. However, many smoothies are loaded with more sugar than the fresh or frozen fruits, yogurt, and skim (or nondairy) milk they contain, quickly turning them from healthy to calorie-laden.

For instance, a 20-ounce (591-milliliter) cherry smoothie with bananas and papaya juice from a particular shop contains fewer than 300 calories, whereas a 20-ounce peanut butter and chocolate smoothie can reach nearly 700 calories. Ideal smoothies should have no more than 17 calories per ounce (340 calories for a 20-ounce serving) and at least 4 grams of fiber per serving. For meal-replacement smoothies, aim for a minimum of 5 grams of protein and 5 grams of fiber per serving.