The 14 Unhealthiest “Healthy” Foods

Walk through any grocery store and you’ll see foods labeled “multigrain,” “high-protein,” “plant-based,” or “natural.” These words, paired with attractive packaging, can make products seem like healthy choices. Sometimes they are.

But these labels can also be misleading. Many so-called “health foods” are still high in added sugar, refined carbohydrates, or sodium.

This doesn’t mean you need to avoid these foods entirely. But learning how to look past the food labels can help you make more informed choices. Below are 14 common foods that often seem healthier than they really are.

1. Protein bars

Protein bars are often marketed as a convenient health food, especially for busy mornings or after a workout. But many are more like candy bars than a balanced meal replacement.

Some bars have 20 g of sugar or more. For comparison, the American Heart Association (AHA) recommends a limit of 25 g of added sugar per day for women and 36 g for men. 

Despite the name, not all protein bars are particularly high in protein. Many have only 5 g to 8 g. That is about the same as a handful of nuts or a serving of regular yogurt.

If you like the convenience of protein bars, look for ones with at least 10 g of protein and less than 5 g of sugar. It’s a bonus if it also has some filling fiber. 

Try to avoid bars made with artificial sweeteners like erythritol, xylitol, or sorbitol. 

To avoid bars that are highly processed, check the ingredient list. You should recognize all of the ingredients on the label. If it seems like something you can’t make at home, it might contain too many artificial ingredients. 

2. Granola

Granola has a reputation for being wholesome and nutritious. But many store-bought versions are high in added sugar and oil (often coconut or canola oil). This adds calories and saturated fat. That doesn’t mean granola isn’t nutritious, but portion size matters.

It can help to think of granola as a topping for protein-rich yogurt, rather than a main dish or everyday snack.

3. Acai bowls

Acai berries are a nutrient-packed “superfood.” It’s no surprise that acai bowls are popular. But most store-bought acai bowls don’t earn their reputation as a nutritious food.

The base of an acai bowl is usually a blend of acai puree and fruit juice or sweetened frozen fruit. This makes it high in both natural and added sugars. Many bowls also come with toppings like granola, honey, coconut flakes, or nut butter. These ingredients aren’t unhealthy, but they can increase the sugar and calorie content. 

Some acai bowls have more calories and less protein than perhaps you’re looking for in a meal.

This doesn’t mean all acai bowls are unhealthy or not nutritious. Just pay attention to portion sizes and go lighter on the toppings.

4. Flavored yogurt

Yogurt can be a great part of a balanced diet and has a number of health benefits. But some types are healthier than others.

Flavored yogurts, including "fruit on the bottom" kinds, can be high in added sugar. Some have 15 g to 25 g per serving, which is close to the recommended daily limit. And despite the extra calories, they’re not always very filling. You may find they don’t keep you satisfied for long. 

A better choice is plain Greek yogurt. It’s higher in protein, has no added sugar, and keeps you fuller longer. If you want it to taste sweeter, add fresh fruit or a drizzle of honey.

5. Trail mix

Trail mix has a reputation as the ultimate outdoorsy health food. And it’s true that nuts and seeds have healthy fats and protein. But many prepackaged trail mixes include high-sugar ingredients like chocolate, yogurt-covered raisins, and sweetened dried fruit. 

Trail mix is easy to eat by the handful, so it’s also easy to eat more than you plan. A small snack can turn into several hundred calories without you even realizing it.

Instead of buying trail mix, try making your own. This way, you can control the ingredients and be mindful of things like added sugars.

6. Multigrain bread and crackers

Multigrain breads and crackers may sound healthy, but the label can be misleading. “Multigrain” only means the product contains more than one type of grain. It doesn’t mean the grains are whole. 

Many multigrain breads and crackers are made with refined flour. Refined flour has less fiber and is digested quickly. This can cause blood sugar spikes, energy crashes, and hunger soon after eating.

Instead, look for labels like “100% whole grain” or “100% whole wheat.” These options provide more fiber and nutrients and will keep you fuller longer.

7. Egg substitutes

Egg substitutes are sometimes marketed as a healthier alternative to whole eggs. But there are a few concerns with this.

For a long time, people avoided eggs because they contain dietary cholesterol. But current research shows that eating eggs in moderation (about two per day) doesn’t raise cholesterol levels for most people. It may even be beneficial for heart health. 

Many egg substitutes are also highly processed. To mimic the look and texture of whole eggs, manufacturers combine egg whites with starches, gums, artificial colors, and other additives. 

Whole eggs have important nutrients that egg substitutes don’t, like healthy fats, choline, and fat-soluble vitamins. Many of these nutrients are concentrated in the yolks. 

8. Plant-based milks

Plant-based milks (like almond, oat, and rice) can be a great alternative for people who avoid dairy. But they’re not automatically healthy just because they’re dairy-free. 

Many plant-based milks have very little protein compared to dairy milk. Flavored or sweetened types often have added sugar. Some brands also add refined oils, like sunflower, canola, or vegetable oil, to improve texture and taste. These ingredients aren’t harmful in small amounts, but they can add extra calories. They can also make the drink more processed than you might realize.

The best plant-based milks to choose are unsweetened versions with minimal ingredients.

9. Fake meat

Plant-based meat alternatives (like Beyond or Impossible meats) are designed to taste and feel like real meat. But many are heavily processed. They’re usually made from soy or pea protein, along with added flavors, oils, and stabilizers. 

Because of this, they can be high in sodium and saturated fat. While many have a similar amount of protein as meat, that protein may be less bioavailable. This means your body can’t absorb and use it as easily. And most fake meats lack the nutrients found in real meat, like vitamin B12, iron, and zinc.

If you’re trying to cut back on animal protein, try less processed plant proteins like lentils or beans, tofu, and tempeh.

10. Bottled juice

Even when it’s made with real fruit, bottled juice can be high in sugar.

When fruit is turned into juice, most of the fiber is removed. What's left is a glass full of concentrated natural sugars. This makes it easy to drink the equivalent of several pieces of fruit — but without the fiber to help you feel full and stabilize your blood sugar.

Many bottled juices also contain added sugar or fruit juice concentrates. This can increase the overall sugar content even more.

Some juices are better for you than others. But most of the time, it’s better to choose whole fruit over juice. 

11. Veggie chips

They may be colorful and shaped like veggie “stalks,” but most veggie chips aren't all that different from regular potato chips. 

They’re usually fried and heavily processed, with similar amounts of fat, sodium, and calories as traditional potato chips. The “veggie” label often means there was a small amount of vegetable powder or starch added. This means you don't get the fiber, vitamins, or nutrients found in real vegetables.

For a more nutritious crunchy snack, try air-popped popcorn or roasted chickpeas. These options provide more nutrients and keep you full between meals.

12. Gluten-free packaged foods

The increased availability of gluten-free foods is great for those with celiac disease or gluten sensitivity. But if you don’t need to avoid gluten for health reasons, these products won't always offer health benefits. Some may even be less nutritious than foods with gluten.

Most gluten-free packaged foods and snack bars are made from refined starches like rice flour, potato starch, or tapioca starch. These ingredients are lower in fiber and other nutrients than whole grains. Manufacturers may also add extra sugar, fat, or salt to improve texture and flavor.

If you're trying to avoid gluten, focus on naturally gluten-free foods. Some options include proteins, vegetables, fruits, and nuts. Many ancient grains are gluten-free as well.

13. Electrolyte drinks

Electrolyte drinks contain minerals like sodium and potassium, along with carbohydrates, usually in the form of sugar. They’re meant to help your body rehydrate after losing fluids, especially through heavy sweating. This makes them useful after intense exercise or when you’ve lost fluids due to vomiting or diarrhea.

But many electrolyte drinks are high in added sugars, sometimes more than 20 g per serving. Some also contain large amounts of sodium or artificial colors. That’s why it’s important to read the labels so you know exactly what you’re drinking. Water, sparkling water, and unsweetened tea are better for everyday hydration. 

14. Diet soda

Diet soda is often seen as a healthier alternative to regular soda because it has no calories or sugar. Instead, it’s sweetened with artificial sweeteners like aspartame or sucralose. 

These sweeteners don’t have calories. But they’re linked to many health harms, including poorly-regulated blood sugar and an altered gut microbiome. Because of this, it’s best to skip the soda altogether, whether regular or diet. If you love diet soda, choose one sweetened with stevia, a plant-based natural sweetener. This can be better than a diet soda made with artificial sweeteners.

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Written by:

Lindsay Boyers, CHNC

Lindsay Boyers, CHNC, is a functional nutritionist, licensed esthetician, writer, and editor with over a decade of experience in evidence-based health, wellness, and skincare writing.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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