In the quest for a healthier lifestyle, the modern supermarket can feel like a minefield. We are constantly bombarded with labels proclaiming “all-natural,” “low-fat,” “gluten-free,” and a myriad of other buzzwords designed to catch the eye of the health-conscious consumer.
This phenomenon, known as “health-washing,” is a marketing tactic where products are presented as being healthier than they actually are. This can be particularly detrimental for those actively working towards goals like weight loss, as these seemingly virtuous choices can secretly sabotage their efforts.
Navigating the grocery aisles requires a discerning eye and a healthy dose of skepticism. Many products that have cultivated a healthy reputation are, upon closer inspection, laden with hidden sugars, unhealthy fats, and processed ingredients. Here are five common “health-washed” foods you might find at your local supermarket that aren’t as wholesome as they seem.
1. Granola and Cereal Bars
Often positioned as the perfect on-the-go breakfast or post-workout snack, granola and cereal bars are a prime example of health-washing. While they may contain whole grains and nuts, many popular brands are essentially candy bars in disguise. A single, seemingly innocuous bar can be packed with added sugars, high-fructose corn syrup, and unhealthy fats. For instance, a Nature Valley Oats ‘n’ Honey Crunchy Granola Bar, while containing whole grain oats, also packs 11 grams of added sugar in a two-bar serving. Some bars on the market can contain upwards of 15–20 grams of sugar, rivalling a serving of some ice creams.
The Healthier Approach: Scrutinize the nutrition label. Look for bars with a short ingredient list, where whole foods like nuts and oats are at the top. Aim for a bar with at least 3–5 grams of fibre and protein, and be mindful of the sugar content. Often, making your own at home is the best way to control the ingredients and their quantities.
2. Flavoured Yogurts
Yogurt has long been lauded for its probiotic content and its role in promoting gut health. Plain, unsweetened yogurt is indeed a nutritional powerhouse. However, the vast array of flavoured yogurts that line the dairy aisle tells a different story. Fruit-on-the-bottom, blended, and even some “light” varieties can be loaded with staggering amounts of added sugar. A small, single-serving container of a popular strawberry-flavoured yogurt can contain over 15 grams of sugar. This turns a potentially healthy snack into a dessert.
The Healthier Approach: Opt for plain, unsweetened Greek or regular yogurt and add your own flavour with fresh or frozen berries, a drizzle of honey or maple syrup (in moderation), and a sprinkle of nuts or seeds. This way, you reap the benefits of the probiotics and calcium without the excessive sugar rush.
3. Veggie Chips and Straws
The allure of “veggie” chips and straws is powerful. Consumers, believing they are making a more nutritious choice than traditional potato chips, often consume them with a clear conscience. However, the reality is often disappointing. Many of these products are made from potato starch or cornflour with only a small amount of vegetable powder or paste for colouring and flavour. Their sodium and fat content can be comparable to, and in some cases even higher than, regular potato chips. For example, a one-ounce serving of popular veggie straws has a similar calorie and fat count to a serving of classic potato chips, but with less fibre and protein. The processing these “veggie” snacks undergo often strips away many of the nutrients found in whole vegetables. This is a clear example of the risk of processed foods.
The Healthier Approach: If you’re craving a crunchy snack, nothing beats raw vegetables like carrots, celery, bell peppers, or cucumbers dipped in hummus. For a chip-like experience, try baking thinly sliced sweet potatoes, kale, or zucchini with a little olive oil and sea salt.
4. Agave Nectar
Marketed as a “natural” and “healthier” alternative to sugar, agave nectar has found its way into many health-conscious households. While it does come from a plant and has a lower glycemic index than regular sugar, this doesn’t necessarily make it a healthier choice. In fact, agave nectar is highly processed and can contain a higher concentration of fructose than high-fructose corn syrup – up to 85% in some cases. High fructose intake has been linked to various health issues, including insulin resistance, fatty liver disease, and an increase in visceral fat.
The Healthier Approach: Treat agave nectar like any other added sugar and use it sparingly. Other natural sweeteners like pure maple syrup or raw honey also contain sugar and should be used in moderation. For a zero-calorie, natural alternative, consider stevia or monk fruit sweetener.
5. Commercial Smoothies
Grabbing a smoothie from a popular chain might seem like a convenient and healthy meal replacement or snack. While some smoothies are packed with fruits and vegetables, many commercially prepared options are sugar bombs in a cup. Large serving sizes, the use of fruit juices and purees instead of whole fruits, and the addition of sherbets, frozen yogurts, and sugary syrups can result in a beverage with a shocking amount of sugar and calories. Some popular smoothie chain offerings can contain over 50 grams of sugar in a single serving, far exceeding the daily recommended limit.
The Healthier Approach: The best way to enjoy a healthy smoothie is to make it yourself. This allows you to control the ingredients and portion sizes. Use a base of unsweetened almond milk, water, or plain yogurt. Pack it with leafy greens like spinach or kale, a serving of whole fruit (like berries or a banana), and a source of protein and healthy fat, such as a scoop of protein powder, chia seeds, or a spoonful of almond butter.
Taking Control of Your Health
Understanding the tactics of health-washing is the first step toward making truly informed decisions about the food you eat. By becoming a savvy label reader and prioritizing whole, unprocessed foods, you can navigate the supermarket with confidence. If you’re struggling with your dietary goals or looking for personalized guidance, seeking professional help can make a significant difference. For those in the Guelph area, exploring options like our obesity treatments in Guelph can provide the support and tools necessary for sustainable success. For more information or to book a consultation, call HOW Clinics at (519) 340-2744.
