Low-Fat Yogurt
Low-fat yogurt is often seen as a smart snack, but it’s usually packed with added sugars to make up for the missing fat. According to a 2024 report by the American Heart Association, many popular low-fat yogurts contain upwards of 18 grams of sugar per serving—almost the entire daily limit for women in just one cup. These sugars don’t just cancel out the benefit of eating less fat; they can actually spike your blood sugar and lead to cravings later in the day. Full-fat yogurts, on the other hand, tend to be less processed and more filling, helping to maintain steady energy levels. Manufacturers use terms like “light” or “fit” to market these products, but a quick glance at the label often tells another story. If you’re reaching for yogurt, plain Greek yogurt with no added sugar is a much better option. Always check the ingredient list and nutrition facts instead of relying on claims on the front of the package.
Granola Bars
Granola bars parade as wholesome fuel, but most store-bought versions are more like candy bars in disguise. Harvard’s School of Public Health found in a 2023 survey that many popular granola bars contain as much as 10 grams of sugar per bar, plus processed oils and very little fiber. Some bars also list ingredients like brown rice syrup or agave nectar, which sound healthy but are just fancy names for sugar. The bars often contain chocolate chips, sweetened dried fruit, or yogurt coatings, making them high in calories and easy to overeat. Even bars marketed as “protein” or “energy” bars can be loaded with sugars and artificial additives. If you need a portable snack, look for bars with at least 3 grams of fiber, less than 6 grams of sugar, and simple ingredients you recognize. Better yet, make your own at home to control what goes inside.
Veggie Chips
Veggie chips seem like a great way to sneak vegetables into your diet, but they’re often just potato chips in disguise. The Center for Science in the Public Interest analyzed 12 leading veggie chip brands in 2024 and found that most contain more potato starch or corn flour than actual vegetables. These chips are typically deep-fried or baked with oil, resulting in fat and calorie counts similar to regular chips. The “spinach” or “tomato” you see on the label often makes up less than 5% of the total ingredients. The salty crunch might satisfy a craving, but you’re not really getting the benefits of real vegetables. If you want a truly healthy snack, try raw veggie sticks or baked kale chips, which actually contain a good amount of fiber and vitamins.
Flavored Oatmeal Packets
Flavored instant oatmeal is marketed as a quick and healthy breakfast, but many packets are loaded with sugar and artificial flavors. According to the USDA’s 2023 analysis, some leading brands pack up to 13 grams of sugar in a single serving—almost triple what you’d find in plain oats. These oats are often more processed, stripping away some of the natural fiber and making your breakfast less filling. The added flavors, from “maple” to “apple cinnamon,” are usually created with syrups and chemical additives rather than real fruit. Eating these regularly can lead to blood sugar spikes and crashes, leaving you hungry before lunchtime. For a truly healthy start to the day, choose plain rolled oats and add your own fruit, nuts, and spices.
Pre-Made Smoothies
Bottled smoothies from stores or cafes often sound healthy, but they’re usually high in sugar and calories. A 2025 Consumer Reports analysis found that many popular bottled smoothies contained 30 to 50 grams of sugar per bottle—sometimes more than a can of soda. The sugar often comes from fruit juice concentrates or added sweeteners, not just whole fruit. Even smoothies labeled “all natural” can contain more than 300 calories and little actual fiber, since the blending process breaks down the fruit’s natural structure. Drinking your calories in liquid form doesn’t fill you up the way whole fruits do, so it’s easy to consume more than you intended. For a better option, blend your own smoothies at home using whole fruits, vegetables, and no added sugars.
Gluten-Free Packaged Snacks
Gluten-free snacks have exploded in popularity, but ditching gluten doesn’t always make food healthier. A 2024 study from the Mayo Clinic points out that many gluten-free crackers, cookies, and breads are made with refined starches like rice flour and potato starch, which lack fiber and nutrients. These products can also be higher in sugar and fat to help with taste and texture, leading to calorie counts equal to or higher than their regular counterparts. Just because a snack is gluten-free doesn’t mean it’s good for you—especially if you don’t have celiac disease or a gluten sensitivity. Always check the label for fiber, sugar, and ingredient quality rather than just relying on the gluten-free label. Choosing whole foods like fruit, nuts, or seeds is almost always a better bet.
Salads with Creamy Dressings
Salads are a poster child for healthy eating, but the wrong dressing can sabotage your efforts. The CDC reported in late 2023 that salad dressings like ranch, blue cheese, and Caesar can add over 150 calories and 15 grams of fat per serving—sometimes more than the salad’s vegetables themselves. Some creamy dressings are also high in sodium and sugar, turning a light meal into a calorie bomb. Even “low-fat” versions often compensate with extra sugar or thickeners. A simple salad can quickly become unhealthy if you drown it in these dressings or add toppings like bacon bits, fried onions, or cheese. For a truly healthy salad, stick to olive oil and vinegar or squeeze fresh lemon juice over your greens.
Protein Drinks and Powders
Protein drinks and powders are everywhere in gyms and grocery stores, promising muscle growth and quick recovery. But a 2024 investigation by ConsumerLab found that many products contain hidden sugars, artificial sweeteners, and even heavy metals like lead or arsenic. Some shakes have more than 20 grams of sugar per serving, rivaling a dessert, and the protein sources can be highly processed. Overconsumption of protein powders can also stress your kidneys, especially if you already get enough protein from food. The FDA does not regulate supplements as tightly as regular food, so quality can vary dramatically between brands. If you’re not an athlete or bodybuilder, most people can get all the protein they need from whole foods like eggs, chicken, beans, and dairy.
