Ultra-Processed Protein Bars and Shakes
Think those protein bars are giving you a healthy boost? Think again. Four nutritionists all agreed that ultra-processed protein bars and shakes should be left behind, especially those with artificial sweeteners and inflammatory ingredients. The problem isn’t protein itself – it’s what companies are packing into these convenient bars. Many contain artificial sweeteners that your body doesn’t know how to process properly.
Nutritionist Catherine Gervacio from supplement brand WOWMD explains that these products are loaded with artificial ingredients or high in sugar, making whole food sources of protein generally better. Instead of reaching for these processed options, try incorporating hemp seed powder or organic, grass-fed whey for cleaner protein sources that your body will actually thank you for.
Most Commercial Granola Bars
Unfortunately, some granola bars are essentially candy bars disguised as a “healthy” food choice. The marketing makes them seem like the perfect grab-and-go snack, but many popular brands are loaded with sugar and artificial additives. Some bars contain a fairly high proportion of sugar relative to their size, with sweetness coming from a range of added sugars, including brown rice syrup, cane sugar, and blackstrap molasses.
While granola bars can be high in sugar, most contain significantly less sugar than candy bars. Even bars marketed as healthy options can pack up to seven grams of sugar in a single serving. If you’re craving something crunchy and sweet, look for bars with minimal ingredients and no more than eight grams of added sugar per serving.
Diet Soda
One registered dietitian cut out diet soda from her life over ten years ago, concluding that she didn’t need a dose of artificial ingredients on a daily basis, and would be much better off drinking water and plant-based beverages. While there isn’t concrete evidence that diet beverages are harmful, there’s also no real benefit to including them in your daily routine. The artificial sweeteners might fool your taste buds, but they’re not fooling your body.
What’s particularly telling is how these drinks taste after you’ve been away from them for a while – many people find them absolutely awful once their palate adjusts to more natural options. Your body craves real nutrients, not chemical concoctions designed to trick your brain into thinking you’re getting something sweet.
Flavored Yogurt
Popular flavored yogurts are packed with added sugars, artificial flavors, and preservatives, with some having as much sugar as a donut! This turns what should be a nutritious probiotic food into basically dessert disguised as breakfast. The fruit pictured on the container rarely matches what’s actually inside – instead, you’re getting artificial fruit flavoring and enough sugar to spike your blood sugar levels.
Plain Greek yogurt might seem boring compared to those colorful containers, but it’s actually a powerhouse of protein and probiotics without the sugar crash. Add your own fresh berries, a drizzle of honey, or some nuts for natural sweetness and crunch that won’t send your energy levels on a roller coaster ride.
Fat-Free Whipped Topping
One nutritionist explains that fat-free whipped topping tastes like the artificial ingredients it’s made of. When manufacturers remove fat from products, they typically replace it with sugar, artificial thickeners, and chemical stabilizers to maintain texture and taste. The result is a product that bears little resemblance to actual cream.
Real whipped cream might have more calories, but at least your body recognizes the ingredients and knows how to process them. A small dollop of fresh whipped cream goes much further in satisfying your craving than the artificial stuff, and you can even fold in some plain Greek yogurt to lighten it up naturally while adding protein.
Plant-Based Meat Alternatives
Solely relying on meat alternatives as a direct replacement for meat could lead to iron, zinc and B12 deficiencies over time if you are not boosting your intake of these essential nutrients from other sources. While these products might seem like a healthy swap, many are highly processed and lack key nutrients found in real meat. These products frequently contain anti-nutrients, have less protein, iron, and vitamin B12, are lower in protein quality, and fall into the category of ultra-processed foods.
The long ingredient lists read like chemistry experiments, with methylcellulose, natural flavors, and various binding agents. If you’re looking to reduce meat consumption, consider whole plant proteins like beans, lentils, and tofu instead of these heavily processed alternatives that promise to taste exactly like meat.
Reduced-Fat Peanut Butter
Many clients are surprised to hear that most reduced-fat peanut butter is not necessarily a healthier version of regular peanut butter. When manufacturers remove fat from peanut butter, they typically add sugar, corn syrup, or other fillers to maintain texture and taste. This completely defeats the purpose of choosing peanut butter for its healthy fats and protein content.
Natural peanut butter with just peanuts and maybe a little salt gives you all the benefits without the unnecessary additives. The healthy fats in regular peanut butter actually help you feel satisfied longer and support brain function – exactly what you want from this protein-packed spread.
Store-Bought Muffins
Those store-bought muffins look delightful – even the bran ones – but they typically have 400-600+ calories each, plus they are high in saturated fat and added sugar and don’t provide better-for-you nutrients like fiber and protein. These oversized treats masquerade as breakfast food when they’re basically cupcakes without frosting. The portions have grown so large that one muffin can contain more calories than an entire meal should have.
Even the “healthy” varieties like bran muffins are often loaded with oil, sugar, and artificial additives. If you’re craving something baked and sweet for breakfast, try making your own mini muffins at home where you control the ingredients and portions.
Fruit Canned in Syrup
“When a fruit is canned in ‘light syrup’ or ‘heavy syrup,’ that means that sugar has been added to the fruit,” explains registered dietitian Amy Gorin. “Fruit is plenty sweet on its own, so you don’t need any added sugar with it.” This extra sugar turns a healthy snack into something more like candy. The natural sweetness of fruit is already enough to satisfy your sweet tooth without the added refined sugars.
Fresh or frozen fruit gives you all the vitamins, minerals, and fiber without the unnecessary sugar overload. If you need the convenience of canned fruit, look for varieties packed in their own juice or water instead of syrup. Your taste buds will adjust to appreciate the natural flavors without all that extra sweetness.
Nature Valley Granola Bars
These Pecan Crunch-flavored granola bars include some protein from pecans and oats, but sugar is the second ingredient in the list, sweetened with sugar and brown rice syrup, totaling 11 grams of sugar, aligning these granola bars more closely with occasional sweet treat indulgences versus an actual healthy snack. Despite the wholesome marketing imagery of oats and nuts, these bars pack more sugar than nutrition.
What makes this particularly frustrating is that General Mills had to stop labeling the bars as “100% natural” after consumer groups filed a lawsuit on the premise that its granola bars contained the herbicide glyphosate. If you want the crunch and satisfaction of a granola bar, look for brands with shorter ingredient lists and less added sugar, or better yet, make your own trail mix with nuts, seeds, and dried fruit.
These so-called healthy foods prove that marketing can be incredibly misleading. The key is learning to read labels, understanding that “natural” doesn’t always mean nutritious, and remembering that the simplest foods are often the best choices. Your body knows the difference between real nutrition and processed imposters, even when the packaging suggests otherwise.
