We are constantly bombarded with ideas about what to eat to stay healthy. There are trendy diets, superfoods, and health fads that promise to keep us trim, strong, and disease-free. However, not all foods that seem healthy are actually good for us.

Some can be downright harmful, and it’s important to know what they are.

In this article, we’ll take a closer look at some of the supposed health foods that can do more harm than good. We’ll discuss some of the common misconceptions about these foods and suggest some healthier alternatives.

Fruit Juices and Smoothies

Most people assume that fruit juices and smoothies are healthy, but these beverages can be loaded with sugar and calories.

Even if they’re made with whole, fresh fruits, they can still have a high glycemic index, which can spike your blood sugar levels and lead to insulin resistance over time.

Instead of fruit juices and smoothies, opt for whole fruits. They contain fiber that can help regulate your blood sugar levels and keep your digestive system healthy.

If you do want to drink a smoothie, try making one with coconut water or almond milk instead of juice, and add some greens like kale or spinach for added nutrients.

Granola and Granola Bars

Granola is often touted as a health food because it’s made with whole oats, nuts, and seeds. However, most store-bought granola and granola bars also contain added sugars and fats, which can turn a healthy snack into a high-calorie indulgence.

Instead of store-bought granola, try making your own at home so you can control the ingredients. Use raw, unsalted nuts and seeds, and sweeten with a small amount of honey or maple syrup.

If you’re in a rush and need a quick snack, choose a bar that has no added sugar or preservatives, and make sure it’s made with whole grains and not enriched flour.

Wraps and Sandwiches

Wraps and sandwiches are popular lunch options, but they can be loaded with unhealthy ingredients like processed meats, mayonnaise, and white bread.

Most wraps and breads used in sandwiches are also high in refined carbohydrates with low nutritional value.

Instead of sandwiches and wraps, opt for salads with fresh greens as your base. Add healthy protein like grilled chicken or salmon, beans, nuts, or seeds.

If you’re in a mood for a wrap, try using whole grain or coconut wraps and fill with roasted vegetables, avocado, and fresh herbs instead of processed meats and cheese.

Diet Soda

Diet soda may be calorie-free, but it’s far from healthy. The artificial sweeteners used in diet sodas have been tied to a range of health problems, including weight gain, type 2 diabetes, and metabolic syndrome.

If you’re looking for a low-calorie beverage, try unsweetened tea or coffee, seltzer water with a splash of lime or citrus, or just plain water with cucumber or lemon slices for a refreshing flavor boost.

Or limit your soda intake to non-diet versions and treat it as a rare indulgence.

Low-Fat Yogurt

Low-fat yogurt may seem like a healthy snack, but many brands are loaded with added sugar to make up for the lack of fat. Additionally, some varieties lose the health benefits of traditional yogurt when processed to remove the fat.

Choose full-fat yogurt with no added sugars, or plain Greek yogurt, which is high in protein and low in sugar. Add fresh fruit and chopped nuts for added texture and flavor.

Muffins and Scones

Muffins and scones are often mistaken for healthy breakfast options because they’re made with grains and fruit. However, most store-bought muffins and scones are loaded with sugar and refined carbohydrates.

Many of them also contain artificial flavors and colors, as well as trans fats.

Instead of muffins and scones, try having a whole grain toast with nut butter and banana, boiled eggs with avocado toast, quinoa porridge or nut flavored Greek yogurt with fresh berries and granola.

Energy Bars

Energy bars are promoted as healthy snacks packed with protein and fiber. However, many of these bars are loaded with sugar, artificial sweeteners and preservatives. They can be more similar to candy bars than actual health foods.

Instead of energy bars, try snacking on a small handful of almonds, an apple or some fresh berries and low-fat cheese.

If you must have a bar, choose one made with whole ingredients like nuts, seeds and dried fruit, with no added sugars and preservatives.

Conclusion

As with anything in life, moderation is key. Just because a food is marketed as healthy doesn’t mean it always is, and it’s important to read the labels and do your research.

Making small changes like opting for whole foods, reading the labels, and avoiding added sugars and processed ingredients can help you live a healthier life.