Surprising Foods That Aren't as Healthy as You Think!

Foods containing hidden sugars and additives can be quite surprising, as many consumers are not aware of the sugar content and various additives in products they believe are healthy. Being informed about these hidden ingredients is essential for making better dietary choices.

why are granola bars unhealthy

Granola bars

Granola is often marketed as a nutritious breakfast option or snack, but many commercial brands contain significant amounts of added sugars, often in the form of honey, agave syrup, or other sweeteners. While it may be made from oats, nuts, and seeds, which are healthy in their natural state, the additional sugars can quickly increase the calorie count. Furthermore, many granolas also include additives such as preservatives and flavor enhancers to improve taste and shelf life. When selecting granola, it's advisable to look for options that are low in added sugars and free from artificial ingredients, or consider making homemade granola bars to control the ingredients.

Dry Fruits

Dry fruits, or dried fruits, are often perceived as a healthy snack alternative. However, the drying process can lead to a concentration of sugars, and many commercially available dried fruits have added sugars to enhance their sweetness. For instance, dried cranberries are frequently sweetened with additional sugar, making them far less healthy than their fresh counterparts. Additionally, some dried fruits may contain preservatives like sulfur dioxide to maintain color and extend shelf life, which can be a concern for sensitive individuals. When choosing dried fruits, opting for those that are unsweetened and minimally processed can help avoid these hidden sugars and additives.

Flavored Yogurt

Flavored yogurt is another product that can be deceiving. Many people choose flavored yogurts thinking they are a healthy option, but these products often contain high levels of added sugars to enhance flavor. For instance, a single serving of flavored yogurt can contain as much sugar as a dessert. Additionally, some flavored yogurts may include artificial flavors, colors, and stabilizers to improve texture and taste. To make healthier choices, consumers should consider plain or greek yogurt and add their own natural sweeteners, such as fresh fruit or a drizzle of honey, to control the sugar content.

Pre-made Smoothies

Premade smoothies are convenient but can be packed with hidden sugars and additives. Many commercial smoothies include fruit juices, which are often high in sugar, as well as added sweeteners to enhance flavor. Additionally, some may contain thickening agents, preservatives, and artificial flavors to improve the overall experience. It is essential to read the labels carefully, as some smoothies can have a sugar content comparable to soda. A healthier alternative is to make smoothies at home using whole fruits, vegetables, and natural ingredients, allowing for full control over the sugar content and nutritional value.

Vitamin or Carbonated Water

Vitamin or carbonated waters are often marketed as healthier alternatives to sugary sodas, but they can also contain hidden sugars and additives. Many flavored waters have added sugars or artificial sweeteners to enhance taste, which can contribute to an increased overall sugar intake. Additionally, some brands add vitamins and minerals that may not always be necessary for everyone and could lead to excessive intake if consumed in large quantities. When selecting flavored waters, it is advisable to choose options that are free from added sugars and artificial ingredients or to consider plain water infused with fresh fruits for a naturally flavored alternative.

Gluten-Free Snacks

Gluten-free snacks have gained popularity, especially among those with gluten sensitivities or celiac disease. However, many gluten-free products are highly processed and can contain hidden sugars and additives to compensate for the texture and flavor that gluten provides. Ingredients such as rice flour, corn starch, and various binders are often used, and these snacks may be loaded with sugars to enhance taste. It is crucial for consumers to scrutinize the ingredient lists of gluten-free snacks, opting for whole food alternatives or products that are minimally processed to avoid unnecessary sugars and additives.

Dried Fruit

Dried fruit can be unhealthy, particularly when consumed in large amounts or when processed with added sugars and preservatives. Despite being promoted as a healthier snack option, it's crucial to understand the nutritional differences and possible drawbacks. Many store-bought dried fruits are sweetened with extra sugars, which can lead to health issues such as weight gain and heart disease. Preservatives like sulfur dioxide might also trigger allergic reactions in sensitive people. Reading labels is important to select options without added sugars and artificial additives. Choosing unsweetened varieties can help minimize health risks. Being aware of these potential downsides enables individuals to enjoy dried fruit as part of a balanced diet without compromising their health.

What to Look for:

• 100% Juice with Vitamin C rather than fruit juice or fruit drink

• Foods that illustrate the difference between natural vs. added sugars.

• The first 3-5 ingredients should be identifiable whole foods instead of industrial additives.

What is the recommended daily intake of added sugar?

• No more than 25 grams (6 teaspoons) for women and 36 grams (9 teaspoons) for men

(According to American Heart Association)

• In general rule, a product is considered "high sugar" if it contains more than 10 grams of "added sugar" per serving or more than 20% of the daily value per serving

• For additional health benefits, target 25 grams of added sugar for a 2,000 calorie diet.

  (According to World Health Organization)

  
  

Key Takeaways

• Carefully read food labels

• Increase your intake of whole foods

• Avoid processed foods and beverages

• Consider using natural whole fruits to satisfy your sweet cravings

• Pay close attention to products labeled as "healthy" or "gluten-free".

References

• American Heart Association. (2021). Added Sugars. Retrieved from heart.org

• Harvard T.H. Chan School of Public Health. (n.d.). The Nutrition Source: Sugary Drinks. Retrieved from hsph.harvard.edu

• U.S. Food and Drug Administration. (2022). Food Labeling & Nutrition. Retrieved from fda.gov

• Centers for Disease Control and Prevention. (2023). Added Sugars. Retrieved from cdc.gov

• World Health Organization. (2015). Guideline: Sugars Intake for Adults and Children. Retrieved from who.int