Individuals around the globe dedicate time and effort to maintaining their health and fitness. Besides exercising, diet is a crucial component affecting one’s fitness level. The foods consumed have a direct impact on one’s health. As people begin their fitness journey, they often aim to incorporate healthy foods, though not all foods are genuinely healthy. Many items that appear beneficial may not be suitable for your diet plan. We have compiled a list of 50 food items that might seem healthy but should actually be avoided in your diet plan.
Foods Without Gluten
Many individuals are sensitive to gluten, and gluten-free foods can be beneficial for them. However, if your goal is to lose weight and maintain fitness, gluten-free foods might not be the best option. Contrary to popular belief, gluten-free products often undergo more processing and therefore contain more carbohydrates and sugar than foods with gluten. Therefore, if you aim to reduce calorie intake, simply concentrating on the gluten-free aspect of foods won’t be helpful.
Salad Dressing with Reduced Fat
Everyone will say that salad is among the healthiest foods available. If you look up healthy eating habits online, you will certainly find salad included. While low-fat salad dressing might appear healthy because of its reduced fat content, some ingredients in the recipe contain a fair amount of sugar, which can lead to weight gain. You might believe you are eating healthily, but in reality, you could be consuming the same amount of fat that you would get from your regular daily diet.
Granola is a mixture typically made up of oats, nuts, seeds, and sweeteners like honey or syrup, often baked until crispy.
Granola is often seen as a health food, but this perception might be misguided. While we acknowledge that granola is quite nutritious and can offer health benefits, the granola available in stores now often contains a significant amount of sugar and butter, which can be counterproductive for those striving to maintain fitness and health. Therefore, it’s important to review the ingredients and nutritional information on granola packaging before purchasing it. You might be consuming more calories with granola instead of shedding them.
Vegetable Green Juice
Green vegetable juice is regarded as one of the healthiest drinks available. It’s undeniable that green vegetables are full of nutrients, although people often blend fruits into the green veggie juice to make it taste sweeter. Unfortunately, these fruits contain sugar and might add calories to your body instead of helping you burn them. Therefore, if you want a healthy drink, choose a juice made solely from vegetables without adding fruits.
Whole grain bread
Individuals attempting to lose weight often opt for whole wheat bread instead of plain bread, assuming it to be healthier. However, this isn’t always true. Many whole wheat breads include ingredients like sugar, molasses, and corn syrup, which can ruin your fitness plan. If you want to include bread in your diet, choose sprouted bread, as it doesn’t contain high levels of sugar.
Tinned Soup
If it’s canned, it’s likely heavily processed, and processed foods often contain a lot of sugar and other unhealthy ingredients. Many canned soup companies promote their products as a great addition to a diet plan. However, this is not true. These canned soups can actually undermine days of workouts and exercises. So
Next time you purchase canned soup, make sure to look at the ingredients. You might be surprised by what you discover.
Bars made with protein
Many people confuse health foods with muscle-building foods. Protein bars are a prime example of a food often considered healthy but might not actually be. There are certain foods that a professional nutritionist might include in your diet plan, but the purpose of those foods could be entirely different from what you assume. If a nutritionist adds protein bars to your diet plan, you might think it’s because they are healthy, while the nutritionist might have included them to help build muscle. This implies that you shouldn’t eat protein bars all day, assuming they are good for your health. Most of these protein bars are high in sugar and can significantly increase your calorie intake. So when you consume a protein bar, you’re not just taking in protein but also additional calories that you may not need.
Yogurt with added flavor
Flavored yogurt can be just as unhealthy as ice cream. It contains large quantities of sugar and can undermine weeks of exercise. Some people on a diet might consume a lot of yogurt, believing it aids weight loss, but it actually doesn’t. In fact, flavored yogurt could worsen the situation. Besides the sugar, the artificial flavoring and coloring can also negatively impact your health.
Dehydrated Fruits
When you begin your diet, many people will suggest that you carry a jar of dried fruits with you. It’s believed that dried fruits are healthy and can make you feel full, reducing your desire to eat high-calorie foods. However, the issue is that many dried fruits available in the market today are processed and have an additional layer of sugar coating. Sugar is the last thing you should consume when you’re focused on staying fit and healthy, so you should avoid such dried fruits altogether.
Food that has been preserved by freezing
Over the last ten years, the popularity of healthy frozen meals has grown. However, these frozen foods are not as nutritious as they are claimed to be. Salt and sugar are added to these meals to enhance flavor. They are convenient to prepare and can be brought along on long trips, but that’s their sole benefit. They don’t provide any health advantages.
Eleven Fruit Snacks
Many people worldwide enjoy snack foods. If you’re trying to lose weight, you might assume that these fruit snacks offer a healthy snacking option. However, they are not as nutritious as you might believe. They lack the nutrients found in real fruit, are high in calories, and should be avoided.
12. Salads from Fast Food Restaurants
The days when fast food was solely about burgers, fries, and milkshakes are over. Nowadays, fast food restaurants offer a wide range of menu items, often including salads. These fast food chains aim to attract customers who typically avoid fast food establishments. Now, when you order fast food, you can grab burgers for everyone and a salad for your health-conscious friend. Your friend might claim to be eating a healthier option compared to those having burgers, but the truth is very different. The salads on fast food restaurant menus are only salads in name. The ingredients used for these salads are similar to those used in burgers. These salads are very unhealthy and contribute a large number of calories to your diet. They are just as, if not more, harmful than other fast food items on the menu. So just because it’s labeled as a salad doesn’t mean it’s healthy.
Thirteen. Alternative Sweeteners
Nowadays, a variety of sugar alternatives are available in the market. Companies promoting these products often advertise them as healthy options, but this is simply a marketing tactic. These alternatives are primarily artificial sweeteners. While they might be free of calories, they can increase your craving for sugar, leading you to consume more sugar through other means, such as sweets and cakes. Using these sugar substitutes can enhance sugar cravings, thereby increasing the risk of developing diabetes.
Baked Beans
If you’re trying to maintain fitness and health, you should steer clear of baked beans. Many mistakenly believe that baked beans are healthy. Since baked beans are often processed and come in cans, it’s advisable to avoid them when you’re attempting to shed pounds. These kinds of foods only contribute to weight gain. While beans in their natural form are healthy, it’s the canned baked beans you need to avoid.
Number 15: Almond Milk
Like dried fruits, almond milk and other non-dairy milks are generally viewed as healthy. Almond milks are considered to be healthier than their dairy counterparts. However, with so many options available on the market, it can be difficult to determine which product is good. When shopping for almond milk, be sure to check the ingredients and nutritional information. Some of these milks contain artificial flavors that add a lot of extra sugar to the milk. Therefore, if you’re trying to stay healthy, you should avoid non-dairy milks that are high in sugar content.
16. Tacos with Fish
Fish is often a staple in the diet of those aiming to lose weight. It’s a nutritious alternative to beef and other meats, but it might not be as healthy as commonly believed. This largely depends on the kind of fish consumed. For instance, you may notice people opting for fish tacos under the impression that they are healthy simply because they contain fish. However, this is far from accurate. The fish typically used in fish tacos is Tilapia, which isn’t known for being particularly healthy. In fact, it can contribute to weight gain rather than weight loss. Additionally, if the fish is marinated, fried, or processed, it significantly increases the fat content of your meal.
Granola Bars
We’ve already discussed how granola is often seen as healthy, but it isn’t necessarily so. The situation is similar with granola bars. A lot of the granola bars available in supermarkets today contain a high amount of sugar, which isn’t healthy. There’s no question that these granola bars are nutritious and might help strengthen your muscles, but they aren’t beneficial if you’re trying to lose weight. You can get a decent amount of protein from them, but the high sugar content negates the benefits.
Eighteen. Energy Beverages
If you belong to a gym, you’ll likely observe that people often carry water bottles, shakes, and energy drinks while exercising. It’s ironic to exercise and sabotage your progress simultaneously. These energy drinks are loaded with sugar and can significantly increase your calorie intake. To naturally boost your energy levels, ensure you get 7 to 8 hours of sleep before your gym session. It’s best to steer clear of these unhealthy energy drinks, as they can undermine your fitness efforts.
19. Salmon prepared.
When considering a nutritious diet, few fish can compare to Salmon. Salmon is among the most beneficial foods available. The problem, however, lies in how it is often served. People typically marinate it with sauces that are not healthy or pair it with sides that do not match the healthiness of the salmon. This undermines the whole healthy eating experience. Therefore, if you want to maintain a healthy diet, it’s advisable to avoid the marinated sauces and seasonings.
20. Muffins with Bran
Having ‘bran’ in a food item’s name doesn’t necessarily make it healthy. Many dieting individuals opt for bran muffins to satisfy their sweet tooth, but bran muffins might not be as nutritious as you think. They contain a lot of sugar and calories, so they should be avoided if you’re aiming to maintain good health. Similarly, many other bran products are marketed as healthy when they actually are not.
21. Vegetable Straws
Veggie sticks contain salt, oil, and vegetable coloring. Any food with artificial coloring and flavor is likely to be unhealthy, but since they’re made from vegetables, people often consider veggie sticks to be a health food, which they really aren’t. Not only do veggie sticks contain unhealthy ingredients, but they also lack any fiber.
Fruit Mix
Although fruits are healthy, one bowl of fruit per day is sufficient for your diet. It is best to eat the fruit in its natural form, without adding any extra ingredients. While fruit cocktails can be tasty, they are quite unhealthy, mainly because of the sugary syrup added to them.
Banana Loaf
Including a banana in your diet is quite beneficial. While bananas themselves are healthy, making banana bread also involves adding ingredients like sugar, flour, and butter. Therefore, opting for banana bread instead of plain bread won’t provide extra health benefits. Instead, it will increase your carbohydrate intake.
24. Salsa with Fruit
Just like fruit cocktails, sweet syrup is also added to fruit salsas. Fruit salsas typically have a spicy flavor, and to complement this spiciness, sweet syrup is introduced. This is done to balance the taste and make the dish more palatable for those who don’t enjoy spicy food. However, this addition significantly increases the sugar content, which is why fruit salsa cannot be labeled as a health food.
Diet Soft Drink
Have you ever encountered someone on a diet who opts for a diet soda instead of a regular one, believing it’s a healthier choice? Many people do this because they aren’t aware that diet sodas are often just a marketing strategy to attract those who might otherwise avoid these drinks. Although it’s true that diet sodas contain less sugar than regular sodas, their sugar content remains high and can pose risks for individuals with diabetes. Therefore, if your goal is to lose weight and maintain good health, it’s best to steer clear of both regular and diet sodas.
Spinach and Artichoke Spread
As children, we all watched Popeye pull spinach from a can and instantly gain strength. Spinach is indeed a superfood, but just because a dish contains two vegetables doesn’t mean it will have the same benefits as the vegetables on their own. The additional ingredients in spinach and artichoke dip could undo weeks of your workouts. Eating spinach and artichoke by themselves can be very beneficial, but it might be wise to avoid these dips.
27. Omelets made with egg whites
The optimal way to eat an egg is to mix both the yolk and the egg white together in one dish, ensuring a balance of both. Many people choose egg white omelets, believing they are eating the low-fat part of the egg. While this is true, the egg white is also less nutritious than the yolk. To reap the full nutritional benefits of an egg, it is better to include a little yolk in your omelet as well.
28. Cereals Made from Whole Grains
Whole grain cereals are the ideal choice for a healthy breakfast. Even a qualified nutritionist might suggest beginning your day with a nutritious bowl of whole grain cereal. The issue is that there are numerous brands available that offer whole grain cereal, and not all of them are as healthy as they claim to be. Therefore, always examine the nutritional information on the packaging of the cereals. Some of these whole grain cereals contain a high amount of sugar.
Sports Beverages
Sports drinks not only contain a lot of sugar, but they also have artificial colors, which adds to the downside. It’s advisable to steer clear of any foods or drinks with artificial flavors or colors. These drinks are advertised as products that will boost your energy when you’re feeling low and tired. You might even see athletes in their ads, leading you to think that these drinks are healthy. However, that’s not true. While these drinks may help keep you hydrated and energized, they are certainly not something you should include in your diet plan.
30. Peanut Butter with Reduced Fat Content
If you know how to make peanut butter at home, you should avoid all other peanut butter products available in the market, even those claiming to be low in sugar and healthy. Although such products might have less sugar than other peanut butter options, they still contain a significant amount of sugar. Homemade natural peanut butter is healthy because it doesn’t have a large amount of sugar. You can control the sugar content in your own peanut butter, but it’s best to avoid adding any sugar to your homemade peanut butter.
Pita Chips 31.
If you believe pita chips are healthier than other types of chips, you might be surprised. While regular potato chips typically have just salt added, pita chips contain flour, sugar, butter, and other ingredients. Furthermore, they are often consumed with a dip that is also high in calories.
Thirty-two. Margarine.
Many individuals who begin their diet often switch from butter to margarine, believing it to be the healthier choice between the two. However, this is incorrect. Margarine can actually be harmful to your health. Consuming margarine can raise your cholesterol levels, thereby heightening the risk of heart problems. The misleading perception of margarine can be attributed to advertisements that depict it as a healthier option compared to butter.
33. Vegetable Pizza
Pizza is undoubtedly one of the tastiest food items worldwide, yet it is also among the least healthy. When pizza enthusiasts are dieting, they often choose veggie pizza, believing it’s a healthier choice. However, this is simply a marketing tactic by pizza brands. Veggie pizzas use the same dough base, sauce, and ingredients as other pizzas on the menu. Simply adding vegetables on top does not eliminate the negatives of cheese, fat, and other unhealthy components.
34. Low-Fat Milk
Skim milk is often seen as a healthy substitute for other types of milk, but this is a misconception. Studies indicate that whole dairy milk is actually healthier than skim milk. Furthermore, the research indicates that individuals who consume whole dairy milk often have a lower risk of developing diabetes. Therefore, if your goal is to maintain fitness and health, whole dairy milk is the better choice. To stay healthy, opt for whole dairy milk and other nutritious options instead of tasteless skim milk.
Thirty-Five Organic Snacks
It is often believed that organic foods are inherently healthier than their non-organic equivalents. While this is generally true, there are certain organic foods that contain the same amount of sugar and calories as their non-organic versions. For such items, choosing organic doesn’t offer any health advantages since they have the same impact on your body as non-organic foods high in sugar and calories. Therefore, before indulging in those organic snacks under the assumption that they are maintaining your health, you should first check the calorie and sugar content of those organic products.
Thirty-six Veggie Burgers
The argument for veggie burgers is similar to that for veggie pizzas. Simply adding vegetables to an otherwise unhealthy dish does not transform it into a health food. Veggie burgers are high in calories and fat, which can negate weeks of exercise efforts and make you feel bloated. They are not beneficial for your health and can be just as detrimental to your diet as any other non-vegetable burger.
37. Milk made from soy
Soy milk is known for its nutritious qualities. Many individuals worldwide consider soy milk to be a healthier choice than dairy milk. While it does offer some benefits to your body, these aren’t sufficient to label it as a health food. Some individuals have a sensitivity to soy, and drinking soy milk can lead to hormonal problems for them. Additionally, it contains a high amount of sugar, which is why it should be avoided if you aim to achieve fitness and health.
38. Snacks Low in Carbohydrates
As you may have noticed, many food items on this list are labeled as healthy but actually are not. This means you shouldn’t simply trust any label you find on the packaging. It’s always better to look at the nutritional information on the back of the product. There are many products on the market that are sold with a low-carb label. Some of these products may indeed be low carb, but that doesn’t mean they are healthy. Low carb does not always mean healthy. So if a restaurant offers a burger or pizza claiming it’s low carb, you shouldn’t be excited about it. It may have fewer carbs compared to other options on the menu, but it would still be unhealthy.
39. Protein Drinks
Protein shakes provide you with energy and are an excellent beverage to consume during workouts to build muscle. However, if your goal is to lose weight, you should avoid protein shakes. They are high in sugar, making weight loss more challenging if they are included in your daily diet. There are sugar-free options available on the market, but they often contain artificial sweeteners that are also unhealthy.
40. Plant Oil
Vegetable oil is a major contributor to high cholesterol levels and heart issues. Therefore, people often steer clear of foods fried in oil. Simply being sourced from a vegetable does not guarantee healthiness. These vegetable oils undergo extensive processing, and frequently eating foods fried in them can be very harmful to your health.
41. Oven-Baked Chips
People around the globe enjoy eating chips, but since chips are typically deep-fried, health-conscious individuals generally avoid them. They favor the baked variety, believing baked chips offer a healthier choice compared to fried chips. Although baked chips might lack the downsides associated with fried chips, they aren’t as healthy as one might think. They contain less fat, yet they are high in sodium. Excessive sodium intake can lead to high blood pressure and other heart-related illnesses.
42. Oatmeal with flavoring
Oats are very nutritious. But as with many such foods, when they start becoming popular, numerous companies launch their own variations of the product, which may not be as healthy as the original. This is true for oatmeal as well. Many oatmeal products available in supermarkets today are sugary and unhealthy. Therefore, if you’re looking to lose weight and stay fit, you should choose oatmeal products that you know are healthy and low in sugar.
Coconut Water, item number 43.
Coconut water can be beneficial if it’s preventing you from consuming soda and other energy drinks. However, it’s best to limit your consumption to once every week or two. If you’re aiming to stay hydrated, the best choice is water. Plain water can have incredible benefits for your body and skin. Coconut water contains some sugar, so drinking it daily can negatively impact your fitness goals.
44. Vegetable Chips
When you hear the word “veggie” or “vegetables,” you instantly think of something healthy. However, not every food item that includes vegetables is actually healthy. The method of cooking affects the nutritional value of food, and this applies to vegetables as well. Veggie chips, for instance, are deep-fried, and if you’re aiming to stay healthy, you should avoid fried foods entirely.
Forty-five wraps.
Wraps are somewhat healthier than other menu options in restaurants. However, they are not truly health foods. Similar to salads, fast food restaurants have added wraps to their menus to appeal to health-conscious customers, but they aren’t as healthy as they might seem. While wraps have fewer calories, they aren’t low enough in calories to be considered a health food.
46. Chilled Yogurt
Simply because a product is advertised as healthy doesn’t necessarily mean it truly is. Frozen yogurt exemplifies such a food. When it first appeared on the market, it was promoted as a healthier choice compared to ice cream, but this is far from the truth. Flavored yogurt can have the same or even higher levels of sugar and fat than certain ice creams available in stores.
Acai Bowls, 47.
Acai bowls are often considered one of the most popular health foods, but are they really? In fact, they are packed with sugar and are very high in calories. Some acai bowls even contain frozen yogurt, which is a significant source of fat. Therefore, if you are trying to lose weight and maintain a healthy lifestyle, it might be best to avoid acai bowls.
48. Popcorn for the Microwave
Popcorn is one of the most popular snacks available. It’s delicious and ideal for a cozy Netflix night. However, it’s not healthy. While popcorn is low in calories, nowadays you can find a wide variety of popcorn at the supermarket. Various flavors are available, and each flavor contains a specific amount of sugar, butter, and other added ingredients, which eliminate the benefits of popcorn’s low-calorie nature.
49. Iced Tea with Flavor
If you’re trying to lose belly fat, the most effective approach is to drink plain iced tea with a dash of lemon. Dieters often opt for flavored iced tea, believing it will provide the same health benefits, but this is not true. Flavored iced teas contain high amounts of sugar, and drinking them daily can increase the risk of diabetes.
50 turkey burgers.
If you’re aiming to eat healthily, you might think about choosing a turkey burger over other types of meat. However, turkey burgers might not be as healthy as you believe. Turkey meat can contain the same amount of fat as beef. Furthermore, the cooking method of these turkey burger patties can affect their nutritional value. To keep the patties fresh, restaurants often add salt and other ingredients, which can contribute extra calories. Therefore, turkey burgers may not be suitable for your diet if you’re trying to lose weight.