Those veggie chips might look like a smart choice, but are they?
Many products marketed as healthy are hiding sugar, fat and additives that make them just as bad as their counterparts. We asked Jamie Allers, MS, a registered dietitian with Hartford HealthCare’s Digestive Health Institute, for expert tips on how to see past misleading labels, and spot foods that really are nutritious.
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Download the app1. Start by checking the ingredients.
If you can’t recognize most of the ingredients on a label, that might be your sign to put that snack back on the shelf.
“Artificial preservatives, high fructose corn syrup, cane sugar, dextrose and enriched wheat flour are all things to look out for,” Allers says. “The ingredient list is in order from the highest amount to the lowest – so if those are some of the first ingredients listed, they’re taking the place of more nutrient-dense alternatives.”
And while a shorter ingredient list tends to be better, that doesn’t always mean it’s nutritious.
“It’s important to look at what’s actually in the product,” says Allers. “Some ultra-processed foods have short ingredient lists, but still contain unhealthy additives.”
Instead, stick to whole, minimally processed ingredients whenever possible.
> Related: 6 Things to Look for on Nutrition Labels
2. Keep an eye on the sugar.
Many fake health foods are packed with sugar, often hidden under names like dextrose, maltose or agave nectar.
Looking for a few easy ways to keep your sugar intake in check? Try:
- Reading nutrition labels carefully. If sugar is one of the first few ingredients, that might not be the choice for you.
- Keeping track of your sugar intake. According to the American Heart Association, women should aim for no more than 25 grams of sugar per day, while men should aim for 36 grams or less.
- Getting your sugar fix from healthy sources. Try choosing whole, fresh fruit over fruit juices or dried fruits with added sugar.
“It can be surprising how many foods are hiding sugar, even those that don’t taste sweet. Flavored yogurts, salad dressings and granola bars are all common culprits,” says Allers.
> Related: 7 Foods That Won’t Spike Your Blood Sugar
3. Prioritize fiber and healthy fats.
A good rule of thumb? High-fiber foods are often lower in sugar and processed carbs.
“Fiber slows digestion, regulates blood sugar and keeps you feeling full for longer,” says Allers.
To avoid the sugar spikes and crashes that come from processed foods, try healthy fiber sources like:
- Whole grains
- Legumes
- Vegetables
“Similarly, healthy fats like nuts, seeds and avocados provide lasting energy,” says Allers.
> Related: 6 Healthy Sources of Fat to Add to Your Diet
4. Don’t let the label fool you.
Food marketers can be tricky, but their claims aren’t always substantiated.
“Just because a food is labeled ‘low-fat’ or ‘low-sugar’ doesn’t make it a healthy choice,” Allers cautions. “‘Low-fat’ or ‘low-calorie’ products often replace those with sugar or artificial thickeners, which can be just as unhealthy. ‘Sugar-free’ products may contain artificial sweeteners instead.”
100% claims, like “100% whole grain” or “100% real fruit juice” can be better indicators, but these still don’t tell the whole story.
“‘100% whole grain’ is better than refined grains, but you still need to check for added sugars and preservatives,” Allers notes. “And ‘100% real fruit juice’ can still be high in sugar and low in fiber.”
And still other claims, like ‘gluten-free,’ can often be used to attract buyers, but don’t necessarily mean that a food is more nutritious.
“These can be helpful for someone who needs to follow a gluten-free diet for medical reasons. But for others, these claims can be meaningless, particularly when it comes to food like chicken which are naturally gluten-free,” Allers adds.
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5. Pay attention to portion sizes.
Even the most nutritious foods can become unhealthy if you eat too much of them.
“It’s easy to overeat seemingly healthy snacks like granola, nuts and dried fruit,” Allers says. “Many people don’t realize that a single serving of granola is often just ¼ cup, and eat double or triple that amount. The same goes for nut butters, avocado and protein bars — they’re all nutrient-dense but high in calories.”
To stay on track, check serving sizes and pre-portion snacks instead of eating straight from the bag, especially if you’re watching your weight.
Look out for these common ‘fake’ health foods.
Worried that some of your favorite foods won’t deliver on nutrition?
Here are a few to watch out for:
- Diet soda and flavored drinks. Sugar-free doesn’t always mean healthy. Artificial sweeteners can increase cravings for sweet foods and impact gut bacteria.
- Granola bars. These are often loaded with sugar, refined carbs and unhealthy fats. Look for options with whole ingredients like nuts, seeds and oats.
- ‘Healthy’ chips and popcorn. Baked chips or veggie chips might sound better than their counterparts, but they can still be high in sodium and processed ingredients.
- Flavored yogurt. To keep added sugar down, choose plain, unsweetened yogurt and add fresh fruit for some extra flavor.
- Deli meat. Lean turkey or chicken sound like good choices, but many deli meats contain added sodium and preservatives.
