Eating healthy but still gaining weight can be frustrating. What’s more surprising is that some foods marketed as healthy are contributing to those extra pounds. These seemingly good-for-you options can be loaded with hidden calories, from granola to smoothies. Let’s look at 20 ‘healthy’ foods that might secretly sabotage your diet.
Trail Mix
Trail mix is calorie-dense, loaded with nuts, dried fruits, and sometimes chocolate. A small handful can quickly add up to a lot of extra calories. It’s designed for hiking, so if you’re snacking at your desk, those extra calories add up without the physical activity to burn them off.
Flavored Yogurt
Flavored yogurts often contain as much sugar as a candy bar. The fruit at the bottom or those sweet mix-ins can turn a healthy probiotic-rich snack into a dessert-like treat. But don’t worry, you can still enjoy yogurt. Opting for plain yogurt with fresh fruit is a smarter choice for a healthy snack, allowing you to indulge without guilt.
Vegetable Chips
Vegetable chips might seem like a healthier alternative to potato chips. Still, they are often fried and contain similar fat and calories. Additionally, they can be high in sodium and lack the fiber found in whole vegetables
Frozen Yogurt
Frozen yogurt is often perceived as a healthier alternative to ice cream. However, a 1-cup serving of frozen yogurt can contain around 200 calories and 30 grams of sugar, comparable to a small candy bar. This is especially true when loaded with toppings like candy, chocolate, and sugary syrups. Opting for plain frozen yogurt and adding fresh fruit can make it a better choice, significantly reducing calorie and sugar content.
Granola
Granola can quickly turn a healthy breakfast into a calorie bomb, a term used to describe a food that contains a high number of calories in a small serving, due to its high sugar and calorie content. Those crunchy clusters, often mixed with honey and oil, can be sneaky diet busters. A small portion can have more calories than a bowl of sugary cereal.
Smoothies
Store-bought smoothies often contain added sugars, fruit juices, and high-calorie ingredients like yogurt and nut butter. Although they may seem healthy, some can pack as many calories as a complete meal, especially those labeled “meal replacements.”
Honey
Honey is often marketed as a natural sweetener, but it still contains high sugar and calories. Using honey in large quantities can contribute to weight gain, similar to refined sugar. Remember, moderation is key when adding honey to your diet, giving you the power to control your calorie intake.
Whole Wheat Bread
Even whole wheat bread can be calorie-dense and high in sugar. While it has more fiber than white bread, it’s still easy to overindulge on those seemingly healthy slices, especially when paired with butter or spreads. Instead, consider opting for a slice of whole-grain bread with a thin spread of avocado or a poached egg for a more balanced and nutritious meal.
Salads with Creamy Dressings
A salad seems healthy until it’s drenched in creamy dressing. Often made with mayonnaise or sour cream, these dressings can add significant calories and fat to an otherwise light meal. Choosing a vinaigrette or using a light hand can make a big difference.
Avocado
While avocados are full of healthy fats, they’re also high in calories. It’s easy to overdo it on the guac or add extra slices to your salad, turning a healthy snack into a calorie fest. Moderation is key with this creamy green fruit.
Nuts
Nuts are nutritious but calorie-dense. A small handful, about 1 ounce or 28 grams, is beneficial, but it’s easy to munch mindlessly and consume a lot of extra calories. Roasted and salted varieties can be particularly tempting, leading to overeating. By practicing portion control and being mindful of your snacking habits, you can still enjoy the health benefits of nuts without the risk of weight gain.
Energy Bars
Energy bars are often promoted as a healthy snack, but many of them are actually high in sugar and calories, making them more similar to candy bars. Ingredients such as chocolate chips, honey, and dried fruits can make energy bars a less-than-ideal choice, especially if you’re trying to manage your weight.
Juice
Even 100% fruit juice is packed with natural sugars and lacks the fiber of whole fruits. A glass of juice can add a lot of extra calories without keeping you full. Drinking more than one serving is easy, quickly adding up to a high-calorie beverage. It’s important to note that while these sugars are natural, they can still contribute to weight gain if consumed in excess.
Nut Butters
Nut butter, like peanut or almond butter, is often marketed as healthy but high in calories. A couple of spoonfuls on your toast or in your smoothie can add up quickly. Look for ones with no added sugar or oils to keep them as healthy as possible.
Gluten-Free Snacks
Gluten-free doesn’t mean calorie-free. Many gluten-free snacks are made with high-calorie flour and added sugars to enhance flavor and texture, making them just as fattening as their gluten counterparts. Always check the labels for hidden calories. Look for terms like ‘added sugars ‘, ‘high-calorie flour ‘, or ‘artificial flavors’ in the ingredients list to identify potential sources of hidden calories.
Coconut Oil
Coconut oil is often touted as healthy but high in saturated fat and calories. Excessive use can contribute to weight gain. However, it’s best used in moderation, as part of a balanced diet, rather than as a primary cooking oil. Incorporating a variety of healthy fats, such as olive oil and avocado, can help maintain a balanced diet while still enjoying the benefits of coconut oil.
Dark Chocolate
While dark chocolate has health benefits, it’s still high in calories. Too much can easily increase your daily calorie intake, leading to weight gain. Opt for small portions and choose varieties with higher cocoa content for maximum health benefits.
Rice Cakes
Rice cakes are often seen as a low-calorie snack but can be misleading. Many are flavored and contain added sugars or artificial flavors, which can increase their calorie count. Even plain rice cakes are low in nutrients and can leave you feeling hungry, leading to overeating.
Low-Fat Dairy
Low-fat dairy products can sometimes be higher in sugar than their full-fat counterparts, as manufacturers often add sugar to compensate for the loss of flavor when fat is removed. This can lead to higher calorie consumption without the satiety the fat provides.
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