With today’s commercial marketing on various food products, it’s easy to believe some foods are healthy—but they actually aren’t.
Today, we’ll dive into foods that are often perceived as healthy but are surprisingly unhealthy due to added sugar, high sodium content, or being filled with additives. So watch out the next time you’re thinking what to get in the grocery store.
Ham (and other deli meats)
Ham or other deli cuts are a household staple as they’re convenient to get, store, and eat. Many think it’s lean and high in protein too.
While that is partially true, deli meats are often processed. In order to make the meat convenient to store, it’s loaded with preservatives such as nitrates, salt, and sugar as a cure for the cut. Imagine a fresh turkey slice smothered in a bunch of chemicals. You wouldn’t want that, would you?
Many studies have shown a high correlation between sodium intake and critical diseases such as heart attacks, so deli meats are one that we should reduce our intake of.
A good substitute would be to use freshly cooked meat slices so you can minimise the unnecessary seasonings.
Granola
Let’s cut to the chase: Store-bought granola is just cereal with “healthier” ingredients. The first few words you’ll see on a granola box are likely to say natural, healthy, nuts & oats.
While it is a more natural option compared to cereal, store-bought granola tastes so good because it’s high in added sugar. Paired with starchy oats and fatty nuts, it’s addictive to snack on but extremely calorie-dense!
Consider making your own granola, that way you can control the ingredients that go into it. Use a mix of oats, nuts, seeds, and a touch of honey as a natural sweetener.
Flavored Yoghurts
Yoghurt is the poster child for good gut health and probiotics, and for good reason. But when you pick a flavoured yoghurt as a breakfast item or a healthy snack, you’re likely consuming excessive amounts of sugar.
While flavoured yoghurts have small chunks of fruits, the sweetness usually comes from artificial flavouring or sweeteners.
Instead of flavoured yoghurt, go for unsweetened Greek yoghurt that is high in protein and almost zero in carbs. You can sweeten it with fresh fruits instead.
Veggie Chips
Veggie chips are crunchy, salty, and made from vegetables, so they’re the perfect snack, right? I have to agree that they’re actually pretty good and addictive.
Unfortunately, most of them are made crunchy just like regular potato chips are. They are deep-fried in oil that’s reused many times.
What’s worse is that they actually lose some of their nutritional value as the high temperature of deep frying destroys the vitamins in the vegetable.
Instead, bake your own veggie chips at home! All you have to do is slice your vegetables, coat them lightly with olive oil, and bake them in the oven.
Smoothies
Smoothies are a health freak’s dream! It’s packed with fruits and greens, all blended and consumed in a cup.
The truth is store-bought smoothies often include artificial sweeteners, syrups, flavourings, or even flavoured yoghurts to enhance the flavour of the smoothie.
What was supposed to be healthy has now just become a sugary drink with some greens and fruits.
It would be a better option to make your own smoothie at home, as you can leave out any of the artificial sweeteners. Pick fruits that have a flavour that you like and experiment with the blend!
Energy Bars
Energy bars are often marketed as a healthy snack for those with an active lifestyle.
While it’s a great snack, the high sugar content will only be put into good use for those who are going to burn a high amount of calories in a short period of time; otherwise, the excess sugar will just be converted into fat in your body.
Instead, stick to snacks like a trail mix that has a mix of healthy sugar and fats.
Sushi Rolls
The handmade sushi rolls in stores always look so good, and for good reason.
We might always think sushi is healthy as it’s full of seafood and vegetables (even the outer wrapping is seaweed!), most store-bought sushi is loaded with sauces such as mayo, teriyaki sauce, and fried tempura. Wrapped in white rice, it’s just a carb bomb that has minimal nutrition.
Try this next time: Shop for sushi that looks as simple as a slice of fish on rice. That way, you know you’re getting unprocessed and fresh protein.
Fruit Juices
An apple a day keeps the doctor away, so fruit juices should do the trick, right?
Although fruit juices are a great way to use up your fruit stock and feel healthy, blended fruits lose most of their fibre and are actually just a blend of natural sugar.
While natural sugar is healthy, fruit juices often require a large volume of fruits. You’d eat one apple to feel full, but you’d need a few apples to fill up a cup of apple juice. See the contradiction?
When it comes to fruits, it’s best to stick to eating whole fruits in its original form, so you can enjoy its nutrients fully!