Grocery store aisles are turning into some of the most deceptive places on earth. Don’t believe me? Head to your nearest store and pick out a few items. Does their packaging make health claims like “heart healthy,” “low fat,” “good source of X, Y, Z” “high protein” “keto” or anything of the sorts? These types of claims fool most people into believing these foods are healthy additions to their diets, when in many cases, this couldn’t be further from the truth. Although these specific claims on the label must be true by law, they can lead consumers to believe that these foods are the epitome of healthy. In many cases (like the ones you’ll see below..) this is far from true. Food marketers know that consumers are starting to care more about their health, and are changing up their marketing to reflect these new interests. They are making health-promoting claims on food products devoid of high quality nutrients and instead, full of ingredients that are wreaking havoc on your gut, metabolic, and immune health all the while causing you to crave (and buy!) more of them. In other words, they just want your dollars and couldn’t care less about your health, despite what their labels might make you believe.
My job as a nutrition coach is to help you see through this deception and make informed decisions when it comes to your health and food choices. In this article, I’m going to discuss 6 foods that are most commonly (falsely) believed to be “healthy,” why they‘ve made this list, and what you can eat instead that is actually health promoting.
- Granola: I can’t tell you how many clients have told me they start their mornings off with a healthy breakfast consisting of granola and yogurt. Granola has gotten a health halo because it is typically made with whole grain oats, which, for a while, was thought to be the best way to start your day. Unfortunately, many conventional granola brands are loaded with added sugars and dried fruits, both of which will spike your blood glucose and insulin levels which can lead to inflammation, oxidative stress, metabolic dysfunction, and not to mention energy crashes and cravings a few hours later. *This goes for granola bars as well.
What to Eat Instead: Let’s be real, yogurt is just boring without granola, and I’m a huge fan of yogurt (see below). So what on earth do you eat for breakfast?! My favorite option is to make your own granola.
For 3 servings you’ll need:- 1/2c Pumpkin Seeds
- 1/2c Almond Slivers
- 1/2c Pecans (chopped)
- 1/2c Unsweetened Coconut Flakes
- 1/4c Almond Butter
- 1tsp Stevia or Monk Fruit
Mix all ingredients together in a bowl, and enjoy on top of your morning yogurt!
- Conventional Cereal: It probably goes without saying that Fruit Loops, Trix, and Cinnamon Toast Crunch are not considered “healthy” breakfast options. But what might come as a surprise is that most cereal options aren’t the healthiest. Yes, even your Cheerios, Special K, Mini Wheats, and Honey Bunches of Oats are hiding places for sugars and high glycemic carbohydrates, and most often not high in fiber, healthy fats, or protein. Not only not great for your overall health, but you’ll be hungry just a few hours (or…minutes?) later.
What to Eat Instead: Certain brands of cereal are made from more nutritious ingredients, making them higher in protein and fiber, and lower in sugars than your typical cereal. Cereal is nostalgic for me, and I love a good bowl with some blueberries. My favorite brand is Three Wishes, which is made from chickpeas so it is high in fiber and protein. Although this isn’t an everyday breakfast, it is a fun treat every once in a while. - Protein/Energy Bars: Yes, this includes granola bars, Clif bars, and most protein bar options. Although they can be packed with protein (depending on the brand), these bars typically come packed with other…less nutritious ingredients as well. Many of these ingredients such as sugars, artificial colors, gums, and binders can wreak havoc on your gut and metabolic health.
What to Eat Instead: if you’re reaching for a protein bar, it’s likely that you’re trying to get your protein intake up (good for you!!). Here are some of my favorite, more nutrient-dense ways to do that- Grass-Fed Beef Jerky Sticks (check out Archer or Paleo Valley)
- Wild Tuna/Salmon Packets
- Hard Boiled Eggs
- Grass-Fed Collagen or Whey Powders in Water (or on top of Greek yogurt or probiotic cottage cheese!)
- Fruit Juice: what I’m about to tell you might come as a shock, but when it comes to your blood glucose and insulin levels, fruit juice is just as harmful as a can of coke. Yep, fruit juice, even without any added sugars can spike your blood sugar and insulin levels as high as a can of soda!! That’s because fruit juice is basically all of the sugar from a fruit with the fiber stripped away. Fiber is one of the most beneficial parts of a whole fruit, and when you’re consuming it in concentrated forms like a juice, you’re not consuming the fiber that will help to lessen the blood glucose response.
What to Drink Instead: water is always a great substitute, however I know it can get boring at times. Instead, try reaching for whole fruit infused water (ex: strawberry, lime, and mint!), herbal teas, or flavored sparkling water. If you’re reaching for fruit juice as a serving of fruit, try just eating an orange, apple, or grape in its whole form! - Fruit on the Bottom (Or Flavored) Yogurts: I’m a huge fan of yogurt, as the good kinds have beneficial probiotics that are GREAT for gut health. That being said, too many yogurt brands are chock full of sugars, and devoid of those live active cultures that do so much good for our microbiome. Options like “fruit on the bottom” contain very little fruit and a lot of fruit concentrate (aka sugar), and other known gut disruptors like gums and lecithins.
What to Eat Instead: look for brands of yogurt that do not contain any added sugars, and do contain “live active cultures.” Most of the time this will look like plain yogurt. I’m a fan of 0% plain Greek yogurt, and Stonyfield Organic Probiotic whole milk yogurt. Top with your own berries, your DIY granola, nuts and seeds, and a tiny bit of local raw honey if you’re in need of some sweetness. - Salad Dressings: now, if you’re eating salads, you’re definitely trying to make improvements to your overall health. This is a great step! Now, I want to make sure that you’re getting the most health-bang-for-your-buck. Most salad dressings use the wrong kind of oil, ones that are inflammatory in the body like sunflower, safflower, canola, or “vegetable” oil. And (are you sensing a theme here…) they’re often high in sugar.
What to Eat Instead: you can make your own salad dressings with some of my favorite recipes found here, or you can check out my favorite brand of dressings called Primal Kitchen. My favorite is their Italian Marinade and Greek Dressing. If all else fails, drizzle your salads with some extra virgin olive oil, lemon juice, and salt! You can’t go wrong.
I want to first applaud you for focusing on your health to the point where you are shopping for foods promoted as “healthy.” If you eat any of the above foods, it’s because you’re making conscious decisions to put your health first and eat foods that are marketed as the better, healthier options. That being said, I hope this article has served as an educational tool that has given you insight on how to look beyond healthy claims on food labels, and make informed decisions on your own about what types of foods best support your health goals. My best advice for those looking to make the most nutritious decisions at the grocery store: look for whole, minimally processed foods such as vegetables and fruit, nuts and seeds, organic meats and fish, and organic plain dairy products. These options are high on the nutrient density scale, and are less likely to contain any unwanted added ingredients. Also, make sure to look beyond the packaging label and read the ingredients (not just the nutrition facts!!), where you’ll find exactly what’s in each product, and can make an informed decision based on your values and goals.
In my MINDPEAK program, I help clients to develop the confidence and knowledge so they can make informed decisions when it comes to their dietary practices so that they can more align with their health goals. If you want more support in your quest towards a healthier lifestyle, sign up for a FREE 30 minute coaching session here.