Granola Bars
Granola bars have a reputation for being the ideal snack—quick, filling, and supposedly good for you. But many popular brands are loaded with added sugars and syrups, sometimes packing as much as 15-20 grams of sugar per serving, which can rival or even surpass a typical candy bar. The American Heart Association (AHA) recommends women limit their daily sugar intake to 25 grams and men to 36 grams, so one bar can eat up most of your daily allowance. According to a 2024 Consumer Reports review, several top-selling granola bars contain high fructose corn syrup and little fiber or protein, making their nutritional value questionable. Often, they contain artificial flavors and preservatives as well. They may look wholesome, but these bars can spike your blood sugar and leave you hungry soon after.
Flavored Yogurt
Flavored yogurts often appear to be a wholesome choice, but a closer look reveals a sugary secret. Research from the University of Cambridge in 2023 found that some fruit-flavored yogurts contain up to 25 grams—or over 6 teaspoons—of sugar in a single serving. That’s almost the same as a Snickers bar. Manufacturers add sugar for taste, but this turns yogurt into more of a dessert than a health food. Even “low-fat” versions tend to be higher in sugar to compensate for lost flavor. This makes it easy to overconsume sugar while thinking you’re making a smart choice.
Veggie Chips
Veggie chips might sound like a healthy alternative to potato chips, but most are deep-fried and dusted with salt, with minimal actual vegetable content. According to a 2025 investigation by the Center for Science in the Public Interest, these chips often contain potato starch and corn flour as their main ingredients, not actual vegetables. Their calorie, fat, and sodium content is often nearly identical to regular chips. The bright colors are usually due to food dyes rather than real vegetables. While they might satisfy your crunchy cravings, they don’t offer the vitamins and fiber found in real veggies.
Vitamin-Enhanced Waters
Vitamin waters are marketed as a way to hydrate and get a health boost at the same time, but many contain as much sugar as soda. A 2023 study from the Harvard School of Public Health found that a typical bottle can contain 32 grams of sugar—eight teaspoons—well beyond what’s recommended for a single drink. The added vitamins are often unnecessary if you have a balanced diet, and the sugar load can increase your risk for weight gain and metabolic issues. The health “halo” around these drinks is often just clever marketing. In reality, they can do more harm than good.
Pre-Made Smoothies
Pre-made bottled smoothies found at grocery stores often boast of fresh fruit and natural ingredients, but they can also pack a shocking amount of sugar. According to a 2024 review by ConsumerLab, some popular brands contain over 50 grams of sugar per bottle—that’s more than a can of Coke. Much of this sugar comes from fruit juice concentrates rather than whole fruit, stripping away the fiber and nutrients. These drinks can cause rapid spikes in blood sugar. Despite the healthy image, drinking these smoothies regularly can be worse than eating a chocolate bar.
Protein Bars
Protein bars are often promoted as a fitness food, but many are indistinguishable from candy bars when it comes to sugar content. A 2025 review in the Journal of the Academy of Nutrition and Dietetics found that several leading brands contain up to 20 grams of sugar per bar, along with a cocktail of artificial sweeteners and preservatives. The protein content can be offset by calories from sugar and fat. Many bars are also highly processed, with little resemblance to whole foods. They might be convenient, but they’re not always a smart or healthy snack.
Salads with Fatty Dressings
Salads are the poster child for health, but the wrong dressing can turn them into a calorie bomb. According to the USDA’s FoodData Central database, some creamy dressings like ranch or Caesar contain more than 140 calories and 15 grams of fat per two-tablespoon serving. Many bottled dressings are loaded with added sugars and salt as well. This can quickly add up—especially in restaurant salads, where portions are much larger. While the base of greens is healthy, the toppings can make your salad worse than a fast-food burger.
Bran Muffins
Bran muffins seem like a smart breakfast, but most commercial versions are made with white flour, brown sugar, and even molasses. The Mayo Clinic warns that a single muffin can contain as much as 400 calories and 30 grams of sugar, a number that rivals donuts. The fiber content is often less than 3 grams, far below what you’d expect from a “bran” product. The oversized portions and hidden fats in bakery muffins add to their drawbacks. Instead of a health food, you might be eating a dessert in disguise.
Frozen Yogurt
Frozen yogurt feels like a lighter alternative to ice cream, but it’s often just as sugary. The National Institutes of Health reported in 2024 that a typical serving of frozen yogurt can contain 25-30 grams of sugar, not counting sweet toppings like candy or chocolate chips. The “probiotic” benefits are often lost due to freezing and processing. The low-fat label can be misleading, as extra sugar is often added to maintain flavor. Enjoying a frozen yogurt can sometimes be nutritionally equivalent to indulging in traditional ice cream.
Rice Cakes
Rice cakes have long been associated with dieting, but simple rice cakes are rapidly digested and can spike your blood sugar like candy. A 2023 study in Nutrients found that rice cakes have a high glycemic index, meaning they can cause quick rises and drops in blood sugar, leading to hunger soon after eating. Flavored rice cakes are often coated with sugar, salt, or artificial flavors, further reducing their nutritional value. They provide minimal protein, fiber, or healthy fats. Despite their “light” image, rice cakes offer little more than empty calories.
