How to spot unhealthy 'healthy' foods

Navigating the shopping aisles can be confusing, with labels like "low-fat," "sugar-free," and "high-protein" making it hard to know what's truly good for you. 

Here’s what you need to know:

Watch out for misleading labels

Buzzwords like "natural" or "low-fat" are often misleading. Sometimes, "low-fat" means they've swapped out fat for sugar, which isn't always healthier.¹ Research also shows that these labels can trick you into eating more because you think the food is healthy.² Make sure to check the nutritional labels and ingredient lists. 

Is “sugar-free” truly healthy?

Not always. Sugar-free products often substitute sugar with artificial sweeteners, which can cause metabolic issues, including gut microbiota changes and a higher risk of type 2 diabetes.³ 

The World Health Organisation even advises against using non-sugar sweeteners for weight control, noting the lack of long-term benefits and potential risks.⁴ It’s better to use natural sweeteners like honey or fruit, and if you choose sugar-free items, have them occasionally.

The truth about gluten-free

Gluten-free diets are often seen as healthy, yet unless you have gluten intolerance or Celiac disease, removing gluten offers no significant benefits. Many gluten-free products add extra sugar or fats to improve flavour, and they often lack essential nutrients. Research shows that those without Celiac disease might face nutritional deficiencies when on a gluten-free diet.⁵ If gluten isn’t a concern for you, whole grains can be a more nutritious choice than white grains. Wholemeal bread over white bread, for example.

Be cautious of high-protein claims

While high-protein foods are popular for their supposed health benefits, they might not be as healthy as they seem. A recent study discovered that 90.8% of products with protein claims are categorised as "less healthy" due to high levels of sodium, sugars, and fats.⁶ 

Spotting ultra-processed foods

Ultra-processed foods (UPFs) aren't just junk food; many seemingly healthy items fall into this category - in fact, often those labelled as “low-fat”, “sugar-free”, or “high-protein” are UPFs. Frequent eating of these foods is linked to a higher risk of chronic illnesses like obesity and diabetes.⁷

To spot genuinely healthy foods, look for simple ingredient lists. In general, the fewer ingredients, the less processed the food is. Avoid products with long ingredient lists full of additives, and choose whole grains, fresh produce, and minimally processed proteins instead.

Here are some good recipe suggestions:

1. Chicken salad pitta

2. Grilled turkey & pineapple salad

3. Mackerel with grilled tomatoes & sourdough toast

4. Chocolate avocado mousse

5. Moroccan chickpea tagine

The numan take

Be sceptical of health claims on food packaging. Understand that additives and marketing buzzwords might not always reflect what’s actually healthy. Making informed choices is key to a truly healthy diet. 

References

1. Nguyen, P. K., Lin, S., & Heidenreich, P. (2016). A systematic comparison of sugar content in low-fat vs regular versions of food. Nutrition & Diabetes, 6(1), e193. https://doi.org/10.1038/nutd.2015.43

2. Ebneter, D. S., Latner, J. D., & Nigg, C. R. (2013). Is less always more? The effects of low-fat labeling and caloric information on food intake, calorie estimates, taste preference, and health attributions. Appetite, 68, 92-97. https://doi.org/10.1016/j.appet.2013.04.023 

3. Ghusn, W., Naik, R., & Yibirin, M. (2023). The impact of artificial sweeteners on human health and cancer association: A comprehensive clinical review. Cureus, 15(12), e51299. https://doi.org/10.7759/cureus.51299 

4. World Health Organization (2023, May 15). WHO advises not to use non-sugar sweeteners for weight control in newly released guideline. Retrieved from https://www.who.int/news/item/15-05-2023-who-advises-not-to-use-non-sugar-sweeteners-for-weight-control-in-newly-released-guideline 

5. Jones, A. L. (2017). The gluten-free diet: Fad or necessity? Diabetes Spectrum, 30(2), 118-123. https://doi.org/10.2337/ds16-0022 

6. Beltrá, M., Borrás, F., & Ropero, A. B. (2024). Are Foods with Protein Claims Healthy? A Study of the Spanish Market. Nutrients, 16(24), 4281. https://doi.org/10.3390/nu16244281 

7. Vitale, M., Costabile, G., Testa, R., D’Abbronzo, G., Nettore, I. C., Macchia, P. E., & Giacco, R. (2024). Ultra-processed foods and human health: A systematic review and meta-analysis of prospective cohort studies. Advances in Nutrition, 15(1), 100121. https://doi.org/10.1016/j.advnut.2023.09.009