From low-fat diets to cutting out carbs, fasting windows to intuitive eating, there is so much noise in the world of nutrition that it can be, quite frankly, baffling.
When you head to the supermarket these days, it seems almost everything on the shelves is promoting its own array of health benefits, from high-protein yogurts to various ‘no added sugar’ drinks, and everything in between.
It’s hard not to be convinced by the bold marketing claims on the packaging of thes so-called health foods, but according to various nutritionists they are often not all they’re cracked up to be.
While the experts we spoke to are at pains to point at that we shouldn’t label foods as ‘good’ or ‘bad’ – because no benefit has ever come from demonising foods or making people feel guilty for their choices – it’s undoubtedly true that some of these apparently healthy food options are in fact packed with hidden sugars or fall into the category of UPFs (ultra-processed foods), which we should all be trying to eat less of. In fact, you could be picking what you think are healthy options and instead eating food that is doing your body, energy levels and waistline no favours at all.
Here are a few of the foods that people often think are healthy, but should consider swapping out for more nourishing options, according to four top nutritionists.
Emma Bardwell, registered nutritionist and author of The 30g Plan
Coconut oil
Coconut oil is often hailed by health influencers
‘Coconut oil tastes great in south-east Asian curries but I wouldn’t consider it a health food and I definitely wouldn’t make it your primary cooking oil. Coconut oil is a saturated fat that – when consumed in excess – could put you at an increased risk of atherosclerosis. Stick to mostly olive oil or avocado oil when cooking.’
Himalayan salt
It may be on-trend, but there are questions around this type of salt
‘Himalayan salt has always been popular among the wellness crowd. It’s harvested from the Khewra salt mine in the Himalayas and has a distinctive pink tint and is more expensive, which I guess certain people think makes it more aspirational. There is some concern over microplastics in sea salt. This is an unfortunate result of our polluted oceans and fairly hard to avoid, though some manufacturers offer assurance that their salt is harvested from cleaner seas – this is very hard to prove. Interestingly, according to this study from Australaia, Himalayan salt was found to be the highest in microplastics, even compared to sea salt.’
Instant oats
‘Though certainly not the worst ingredient in the world, I think we can do better than instant oats which tend to be more processed than regular oats and therefore quicker to digest. Opt for jumbo oats – or even oat bran – which are higher in fibre, break down more slowly in the gut and offer a less dramatic blood glucose response, which may keep you feeling more satiated for longer. Even better, top them with a dollop of Greek yoghurt, nuts and seeds for protein, and some berries for extra prebiotics.’
Vitamin gummies
Gummies promising health benefits have become increasingly popular
‘I tend to advise avoiding these where possible. They’re often high in added sugars and the dosages of active ingredients can be questionable. In fact some recent investigation highlighted that a leading creatine gummy brand contained zero levels of creatine. Essentially, gummies are sweets marketed as supplements.’
Acai bowls
Some acai bowls can be topped with lots of high-calorie ingredients, such as nut butter and granola
‘These taste good, look great and make a big splash on Instagram but there’s nothing particularly noteworthy about them when it comes to health. If you’re trying to lose some body fat, it’s worth noting that they can come in at over 700 calories once all the toppings have been added. Enjoy in moderation.’
Maz Packham, founder of Nourishful Nutrition
Flavoured yoghurts
Swap fruity or flavoured yoghurts for Greek yoghurt instead
‘Many of these yoghurts contain hidden sugar and sweeteners to create the sweet fruit flavour, which can disrupt your blood sugar balance. A healthier swap would be choosing plain Greek yoghurt and adding fresh berries, cinnamon, or a drizzle of honey for natural sweetness.’
Orange juice
Switch to more fibre-filled versions of your favourite fruits
‘Once thought of as healthy, this is in fact a high sugar drink. Switch for eating the whole fruit, which still has the fibre, or choose vegetable juices such as carrot and ginger instead.’
Ready-made granola
A big bowl of granola might not be the healthy breakfast you imagine
‘It might appear healthy, but shop-bought granola is often packed with added sugars and artificial ingredients to make it taste sweet and extend shelf life. Make your own using oats, mixed nuts, seeds, spices like cinnamon and ginger, and a drizzle of honey.’
Alexa Mullane is a Nutritional Therapist and Nutritional Advisor to Wiley’s Finest
Smoothies
‘Lots of the store-bought version of these ‘healthy’ options contain loads of sugary fruit, added sugar, and high-calorie ingredients. Instead, make your own smoothie with green vegetables like celery, spinach and avocado, and a handful of berries which are lower in sugar. Add healthy fats like chia or flaxseeds into the mix.’
Rice cakes
Rice cakes are low in fibre, so don’t fill you up
‘Frequently seen as a good low-fat option, these are also low in nutrients and high on the glycemic index, causing quick blood sugar spikes. Swap with whole grain crackers with hummus or avocado to keep you fuller for longer. This option contains more fibre and nutrients.’
Protein bars
‘Protein bars often contain added sugars, artificial sweeteners, and unnecessary ingredients. You can get your protein from much better sources; think snacks like nuts, boiled eggs, or homemade protein bites made with oats and nut butter.’
Reema Pillai is a weight loss nutritionist
Plant-based ‘meats’
Vegetarian sausages may not be as healthy as they seem
‘Although reducing our meat consumption can be beneficial to overall health and environment, many plant-based substitutes would be classed as ultra processed. This is because they contain higher levels of added salts, sugars and preservatives, to improve their taste, texture and shelf life. Instead, plant-based proteins can be sourced from whole foods, such as making burgers from lentils or beans, or grating/crumbling tofu to make ‘mince’ for recipes that would otherwise use a plant-based mince substitute.’
Yoghurt-covered raisins
‘Although plain yoghurt and raisins themselves are both healthy foods, when they are combined together, often the yoghurt is sweetened with added sugar or artificial sweeteners. The raisins themselves may also contain added sugars or flavours to enhance the product quality. Large quantities of raisins are also a concentrated source of sugar. Instead, choose a plain Greek yoghurt, add some fresh or frozen fruit and a small portion of unsweetened raisins if you like.’
Energy balls
‘These can provide a good boost of energy for those who are active and need something quick on the go. However, they are usually packed with dried fruit, honey and nuts/seeds, making them high in calories. As they are moreish, some people may find they overeat these snacks, meaning the overall calories and sugar levels can contribute significantly to daily intake, even though they may not be very filling overall.’
Trail mix
Don’t go mad on the trail mix, says weight loss expert Reema Pillai
‘A mixture of nuts, seeds, dried fruits and sometimes popcorn or cereals, trail mix can be a great on the go snack. However, it is often a calorie dense option, and portions consumed are often more than recommended. This leads to overconsumption of calories.
‘Some trail mixes contain added sugars or syrups to enhance the flavour, as well as adding salt. Due to the quantity of nuts and seeds consumed, this is a higher fat snack and when consumed frequently, may contribute to excess calories. Dried fruit is also a concentrated source of sugar, which can increase overall sugar intake.
‘Making your own trail mix can be helpful, ensuring there are no added sugars or salts. Being mindful about the portion is key, so it may be worth pairing a small portion of trail mix with a piece of fresh fruit to help you feel more satisfied, with fewer calories consumed overall.’