'Healthy' Foods That Aren't Actually Healthy

Have you ever tossed a “low-fat,” “keto-friendly” or “zero-calorie” item into your cart because you thought it looked healthy? You’re not alone. The health halo effect — an assumption that a food or product is healthy without much evidence — is everywhere.

Food companies can manufacture the effect by creating and marketing products based on nutritional trends (hello protein!), which can focus our attention on a single positive value of a product while we ignore its nutritional shortcomings. Often, it’s more about marketing than meaningful nutrition.

“We can be quick to buy something that says low fat, low sugar, keto friendly — and companies are allowed to do that legally as long as one component is,” says Dr. Krystal Lopez, a primary care physician at Houston Methodist. “Those words sell products, but they don’t describe the overall health of the product.”

In this article, Dr. Lopez unpacks the most common “healthy” foods that miss the mark, how labels get misleading, and what to reach for instead so you can make choices that actually support your wellness goals.

Why the ‘health halo’ misleads us

Marketing buzzwords oversimplify complex nutrition, nudging us to equate a single attribute with overall health.

“People may see ‘high calcium’ and think ‘good bone health,’ or ‘low fat’ and expect weight loss,” Dr. Lopez explains. “It makes patients think they can eat unlimited amounts of a certain item, or that ‘zero calories’ means no consequences. There are other health aspects and repercussions that get missed.”

The repeat offenders: Foods and drinks that seem healthy but aren’t

Flavored yogurts

The pitch: Rich in probiotics and calcium, yogurt is often marketed as a good snack or part of a healthy breakfast. In 2024, the FDA approved a qualified health claim about yogurt, so you may see the following claim (or a variant) on packaging: “Eating yogurt regularly, at least 2 cups (3 servings) per week, may reduce the risk of type 2 diabetes according to limited scientific evidence.”

The problem: There can be a lot of added sugar. Some yogurts can have Total Sugars up to 30 grams, which is equal to about 7.5 teaspoons of sugar. For context, the American Heart Association recommends no more than 9 teaspoons or 36 grams of added sugar per day for men, and 6 teaspoons or 25 grams for women.

“A lot of flavored yogurt is filled with sugar,” Dr. Lopez says. “Instead of these, choose plain Greek yogurt and add fruit for sweetness.”

There will be a certain amount of naturally occurring sugars in plain Greek yogurt, but Dr. Lopez emphasizes it’s "added sugars" that we want to limit. Foods with naturally occurring sugars often provide other macronutrient benefits, such as protein, fiber, vitamins and minerals, whereas added sugars provide no nutritional value.

Granola and protein bars

The pitch: These can offer energy, protein and convenience for a healthy breakfast or snack.

The problem: They can be calorie bombs that rival candy bars, which may work against your weight management goals. They can also contain a load of added sugar or artificial sweeteners, along with highly processed protein and fiber, which may make them harder for the body to digest.

“The protein quality in these are more processed than what you’d get from fresh fish or chicken, and the fiber quality isn’t like fruits and vegetables, and sometimes the calories are as much as a full breakfast meal and still not leave you feeling full," Dr. Lopez notes. "It would be better to stick with whole foods or make a homemade smoothie for a snack or meal replacement."

Deli meats

The pitch: An easy way to get lean protein on-the-go.

The problem: It’s processed meat that’s been seasoned or preserved by smoking, curing, salting or chemical preservatives, and may also contain added sugar. Even lower sodium options can have almost 500 milligrams of sodium. Stacking layers of meat in one sandwich, ala the classic Dagwood, can constitute the lion's share of the 2,300 milligrams of sodium (a teaspoon of salt) recommended by the American Heart Association. For individuals with high blood pressure, the ideal limit is no more than 1,500 milligrams (less than three-fourths a teaspoon of salt).

“These are filled with sodium and preservatives,” Dr. Lopez says. “High consumption is associated with colon cancer risk, as the way it’s prepared can cause oxidative DNA damage in the gut.”

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‘Better-for-you’ energy drinks

The pitch: Get a boost of “clean” energy plus essential vitamins and minerals.

The problem: You can very easily over-caffeinate yourself.

“Some cans contain around 200 milligrams of caffeine,” Dr. Lopez says. “Drinking more than one can increase the risk for high blood pressure, irregular heart rhythms and, in rare cases, kidney injury. Small cans can make it easier to drink multiple servings without realizing how much caffeine you've had.”

If you’re looking to get vitamins and minerals into your diet, Dr. Lopez thinks there are better ways to reach that goal.

“These drinks are often marketed as ‘healthy’ now because they contain vitamins,” she says. “You’re better off improving your diet or using a multivitamin if needed.”

Fruit-juice gummies and juices

The pitch: Tasty gummy candies “made with real fruit,” that are family-friendly. 100% fruit juices, especially orange juice, are often marketed as good sources of vitamin C, potassium and calcium.

The problem: Sugar concentration and minimal fiber, and they don’t offer the same nutritional benefits as eating fruit.

“Those gummies may have a slight percentage of real fruit juice, but they’re filled with sugar,” Dr. Lopez says.

Fruit juice, while a convenient and tasty way to get certain vitamins, antioxidants and potential antimicrobial benefits, doesn’t offer the same benefits you’d get from eating the fruit — namely fiber.

“Be mindful of sugar per serving size,” Dr. Lopez says. “Making your own juice can help, but convenience is a real factor in our lives and diets. You just want to know how much sugar you’re getting.”

‘Zero-calorie’ diets and/or fat‑free everything (salad dressings, sodas and more)

The pitch: Zero sugar, zero fat, but all your favorite flavors.

The problem: Unfortunately, there aren’t zero problems or a free pass with zero calorie, diet or fat free foods, including diet and ‘zero’ sodas. To make products "diet" or "zero-calorie," Dr. Lopez says a lot of processing and artificial sweeteners get added to the products. Artificial sweeteners can increase cravings and disrupt appetite regulation, which can lead to overeating.

“Diet soda can still increase the risk for obesity and diabetes,” Dr. Lopez cautions. “They shouldn’t be consumed in unlimited amounts. Fat-free dressings still have sugar and sodium, and you do need some healthy fat to absorb fat-soluble vitamins.”

The label trap: organic, natural, gluten‑free (and high-protein!)

These words carry an instant health halo, but don’t always mean what we think.

“It is important to know the definitions of the buzzwords we’re paying for,” Dr. Lopez says. “They can help sell products, but they may not reflect the nutritional value or meet diet goals.”

The word “organic” describes how the food was grown or that it was produced using organic ingredients. For a product to be certified as organic by the U.S. Department of Agriculture, it must be grown and processed according to federal guidelines such as soil quality, animal raising practices, pest and weed control and additive use. Organic producers rely on natural substances and physical, mechanical or biologically based farming methods to the fullest extent possible, but that doesn’t guarantee a healthier product.

“You can still have an organic cookie that increases diabetes risk,” Dr. Lopez says.

The term “natural” isn’t regulated by the FDA, Dr. Lopez notes.

“It often means minimally processed, which we do want to focus our diets on whole and minimally processed foods, but you can still have ‘natural’ potato chips with a lot of sodium,” she says.

Gluten‑free items became increasingly popular in the 2010s after celebrities and athletes began touting gluten-free diets as the key to their weight loss or improved performance. The FDA finalized its rule on gluten-free food labeling in 2014, making it a more common sight in stores. A study conducted around the same time showed that 65% of American adults think gluten-free foods are healthier, and 27% choose gluten-free products to help with weight loss goals.

A gluten-free is crucial for people living with celiac disease or gluten intolerance. But there's no evidence it's beneficial for people without such issues.

“A lot of processing is required to make some of these gluten-free products,” Dr. Lopez says. “These products allow people with celiac disease or gluten intolerance be able to enjoy some favorite foods that they otherwise wouldn’t be able to eat, but that doesn’t necessarily make them healthy choices.”

And lest we forget everyone’s current favorite macronutrient darling: protein. But protein‑packed doesn’t automatically mean better or healthier. Front-of-package labeling extolling the amount of protein should come with more than a grain of salt.

“Ask yourself, ‘Where does the protein come from? What’s the sugar and calorie cost?’” Dr. Lopez says. “Also think about the fiber quality. Is it a quality source of fiber? Did they just add protein for protein’s sake?”

How to shop smarter (without the halo)

Read the whole nutrition label

“Don’t stop at calories,” says Dr. Lopez. “Look at protein, sugar, sodium and fiber. And always check serving size, as another marketing tactic is tiny servings that understate the real impact of a bag or bar.”

Make a grocery list and stick to it

Creating a grocery list helps you avoid impulse buys. Additionally, you could try curbside or grocery delivery so that way you get the items on your list, no more, no less.

“It’s best to avoid the aisles at the grocery where you know your weaknesses are,” Dr. Lopez suggests. “If you worry fresh produce will spoil, buy frozen fruits and vegetables and you’ll still get the benefits without waste.”

Watch your portions of calorie‑dense ‘healthy’ foods

Nuts, seeds, nut butters and oils, while nutrient-dense and calorie-dense, are considered healthy fats. Choosing mindful portions makes them work for you, not against you.

Better swaps and simple upgrades

• Yogurt: Choose plain Greek yogurt and naturally sweeten with berries or a few slices of banana instead of going for added-sugar flavors.

• Bars: Treat granola/protein bars as occasional convenience items. For staying power, build snacks from whole foods (e.g., fruit + a handful of nuts) or prioritize protein from fresh fish or chicken at meals.

• Deli meats: Reserve these meats for rare or special occasions. Instead, plan for quick proteins (rotisserie chicken, canned tuna or batch‑cooked chicken breast) to reduce reliance on high‑sodium, processed options.

• Soda and energy drinks: Hydrate with water first. If you choose an energy drink, know what’s in the can. Caffeine can hit you hard, so limit accordingly.

• Juice: More often, choose whole fruit over juice for fiber and feeling full. If drinking juice, keep in mind the amount of sugar per serving.

• Dressings & oils: Swap ranch or sugary vinaigrettes for a simple mix of olive oil + vinegar + pepper.

‘Healthy’ isn’t a marketing tagline, it’s a pattern

A single claim on the front of a package won’t tell you if a food supports your health. The real win is a steady pattern of simple, balanced choices you can sustain.

“Knowing about and following a healthy eating pattern like the Mediterranean diet helps us with balance,” Dr. Lopez adds. “Fresh ingredients and meal prep beat premade or microwave meals for control over sodium, sugar and fat.”

By learning the terms and reading nutrition labels carefully, you can make choices that can help you beat sugar spikes, sodium overload or the dreaded caffeine crash.

“A lot of labels are designed to be eye‑catching, so we buy the product," says Dr. Lopez. "They’re not necessarily accurate about the nutritional value, so we have to be savvy shoppers. This doesn't mean all of these foods are 'bad,' it just means they're easy to overeat when marketing makes them look healthier than they are. The 'health halo' can make almost any food look good. But when you read the labels, watch portions and choose whole foods more often, you turn off the halo and make decisions based on what your body actually needs.”