Agave Syrup
Agave syrup is often marketed as a natural and healthier alternative to sugar, but the reality is a bit more complicated. While agave syrup does have a low glycemic index, which means it doesn’t spike blood sugar as quickly as table sugar, it’s actually very high in fructose—sometimes up to 90%. Researchers have found that high fructose intake can lead to increased fat accumulation in the liver and may raise the risk for metabolic diseases like type 2 diabetes and fatty liver disease (American Diabetes Association, 2024). The World Health Organization has recently advised people to limit their intake of added sugars, including agave, due to these concerns. Many nutritionists argue that agave syrup is more similar to high-fructose corn syrup than to honey or maple syrup. So, even though the label says “natural,” it doesn’t guarantee that it’s good for your health. If you’re looking to sweeten your food, small amounts of honey or even plain fruit might be better options.
Vegetable Oils
Vegetable oils like soybean, corn, and canola oil are often suggested as heart-healthy because they’re low in saturated fat. However, new studies from 2023 show that these oils are extremely high in omega-6 fatty acids, which, when consumed in excess, can create inflammation in the body (Harvard School of Public Health, 2024). Chronic inflammation is linked to a higher risk of heart disease, cancer, and even depression. Most processed foods and salad dressings are loaded with these oils, so people may be eating far more than they realize. While our bodies do need some omega-6 fats, the balance with omega-3s is crucial, and most diets today are way out of balance. Olive oil and avocado oil, which are rich in monounsaturated fats, appear to have better health outcomes according to recent research. Swapping out vegetable oils for these alternatives can be a smart move.
Granola
Granola has long been seen as the ultimate health food, often associated with hikers and healthy eaters. But if you check the nutrition labels, you’ll find that most commercial granolas are packed with added sugars, oils, and sometimes even chocolate or candy. A 2025 report by the Centers for Disease Control and Prevention highlighted that a single serving of many brands contains as much as 18 grams of sugar—nearly half the daily limit recommended by the American Heart Association for women. Excess sugar contributes to weight gain, high blood pressure, and other chronic conditions. Even the “organic” or “natural” granolas aren’t always better, with many still containing high amounts of sweeteners like honey or maple syrup. If you love granola, making your own at home with minimal sweeteners is a healthier bet.
Flavored Yogurts
Many people reach for flavored yogurts thinking they’re making a smart snack choice, but these products are often loaded with added sugars and artificial flavors. According to a recent 2024 study from the Journal of Nutrition, some popular brands contain up to 25 grams of sugar per serving, which is more than a standard chocolate bar. This extra sugar can counteract the probiotic benefits that yogurt is known for, and can contribute to weight gain and blood sugar spikes. Even the “low-fat” or “fat-free” options are often sweetened to make up for the lack of creamy texture, making them less healthy than you might expect. Choosing plain Greek yogurt and adding your own fruit is a smarter option, as it gives you control over the sweetness and keeps your snack nutritious. With so many hidden sugars, it’s worth looking closely at the label before tossing flavored yogurt into your cart.
Protein Bars
Protein bars seem like a convenient and healthy snack, especially for busy people or athletes, but many are little better than candy bars. A 2023 analysis by Consumer Reports showed that some popular brands contain as much as 20 grams of sugar and a laundry list of artificial ingredients. These bars often use sugar alcohols and additives to boost protein and flavor, which can cause digestive issues like bloating and gas. Some protein bars are also made from highly processed protein isolates, lacking the natural nutrients found in whole foods. While protein is important for muscle repair and satiety, getting it from real food sources like eggs, nuts, or yogurt is much healthier. If you do choose to eat bars, look for those with minimal ingredients and less than 5 grams of sugar per serving.
Coconut Sugar
Coconut sugar has gained popularity as a “natural” sweetener, touted for its lower glycemic index and trace minerals. However, a 2024 review by the International Journal of Food Sciences found that coconut sugar is still nearly as high in calories and fructose as regular table sugar. The small amounts of nutrients it contains, such as iron and zinc, are not significant enough to provide real health benefits. Overconsumption of coconut sugar can still contribute to obesity, insulin resistance, and other metabolic issues. Nutritionists warn that just because something comes from a coconut doesn’t make it a health food. Using coconut sugar in moderation is key, but it shouldn’t be seen as a free pass for unlimited sweetness.
Gluten-Free Packaged Foods
Gluten-free foods are a must for people with celiac disease or gluten sensitivity, but for everyone else, they may not be as healthy as the marketing suggests. Many gluten-free packaged products, like breads, crackers, and cookies, are made with refined starches such as rice flour or potato starch. A 2023 study in the British Medical Journal found that these foods often have less fiber and protein than their whole-grain counterparts, and can cause blood sugar spikes. Some products are also loaded with added sugars and unhealthy fats to improve taste and texture. Just because a snack is gluten-free doesn’t mean it’s good for you—it could even be less nutritious. Whole, naturally gluten-free foods like fruits, vegetables, and quinoa are a much better choice.
Veggie Chips
Veggie chips seem like a smart alternative to potato chips, but most brands are still highly processed and fried in unhealthy oils. A 2025 US Department of Agriculture report pointed out that many veggie chips contain just as many calories, salt, and fat as regular chips, and the actual vegetable content is often minimal. Some products use powdered vegetables or extracts rather than whole veggies, which means they lack the fiber and nutrients you’d get from eating real vegetables. While the packaging might show colorful beets or carrots, the reality is usually just a handful of vegetables mixed into a starchy base. If you want a crunchy, healthy snack, try roasting actual vegetables at home. That way, you know exactly what you’re getting.
Fruit Juice
Fruit juice is often considered a healthier drink for kids and adults alike, but in reality, it’s missing the fiber and many nutrients found in whole fruit. A 2024 study by the American Academy of Pediatrics found that regular consumption of fruit juice is tied to increased rates of childhood obesity and type 2 diabetes. Even 100% fruit juice is high in natural sugars and can lead to blood sugar spikes, similar to soda. Most people don’t realize that a single glass of orange juice can contain as much sugar as several whole oranges, without the fiber to slow absorption. Recent guidelines recommend limiting juice intake to small amounts, if at all, and focusing on water or whole fruits instead. The bottom line is that eating fruit is almost always better than drinking it.
