We’re surrounded by feel-good labels: “low-fat,” “heart-healthy,” “vegan,” “gluten-free,” “all-natural.” They sound healthy, right? But here’s the catch - Starbursts are low-fat. Oreos are vegan. Reese’s are gluten-free. Those labels don't make them healthy. Healthy foods are nutritious, meaning they provide vitamins and minerals to support our body's health.
If we only look at the front of a package, the manufacturer can trick us into thinking foods are healthy that may not be. We need to flip the package over to look at the ingredients. Then, we can make an educated decision about what we put in our bodies. My guiding principle is simple: if I wouldn’t eat the ingredients plain, I don’t want them disguised in a “food-like” product.
My goal is to feel good, stay energized, and support my body with real nourishment. I don't focus on a number on the scale, because that doesn't give a full picture of health. It's much more nuanced than that. I want you to focus on how you feel - are you sleeping well, do you have steady energy, are you out of pain, is your skin clear, is your digestion smooth? These are some measures of health that matter to me.
Let me show you ten foods I used to think were healthy, and why I’ve since made the switch to whole, nutrient-dense options.
1. Veggie Burgers
I used to think veggie burgers were a healthier alternative to beef because they are lower in fat and cholesterol. However, we don't need to be as afraid of dietary cholesterol as many think, because it doesn’t significantly affect blood cholesterol levels. Soy patties often come with a long list of fillers, while grass-fed burgers have just one ingredient: beef. Grass-fed beef is a complete protein and a source of healthy fats. It's nutrient-dense, tasty, and satisfying. I would choose it over a soy burger any day.
2. Fruit-Flavored Yogurt
My go-to breakfast used to be 80-calorie fruit yogurt. It was low in calories, so I thought it was a good choice. But the fact that it had natural and artificial flavoring is a red flag. Having plain, full-fat yogurt with fresh berries is a much better choice. The fat in it supports hormone production, stabilizes blood sugar, and keeps me satisfied and energized. There is no doubt in my mind that it is far superior to that 80-calorie yogurt.
3. Orange Juice
I loved orange juice as a child; who wouldn't want to start the day with the sweet treat? But one glass of orange juice has 26 grams of carbohydrates in it. That's a lot for your body to process and can impact your blood sugar. A typical orange has only 11 grams of carbs and has fiber that slows down the absorption of the sugar. This principle is true for all juices - apple, cranberry, grape, etc. In general, having the whole fruit is better than drinking it as juice.
4. Whole Grain or Wheat Bread
Modern bread is nothing like traditional bread; grains used to be soaked and sprouted to make them easier to digest. Today’s commercial bread is made in bulk - quickly and cheaply - often with inflammatory ingredients. Ideally, bread should only contain flour, water, yeast, salt, and maybe some herbs. Most store-bought versions have lots of other ingredients and don’t meet this standard at all.
5. Seasoning Packets
I wish these packets were healthy because they are so convenient. However, most are filled with MSG, maltodextrin, disodium inosinate, and “natural flavors.” Luckily, making your own spice blends is pretty simple, affordable, and far healthier. I keep a homemade taco/fajita mix in my spice drawer at all times.
6. Salad Dressing
“Light” and “gluten-free” dressings fooled me. I really thought they were healthy. But most store-bought dressings contain highly processed oils that trigger inflammation. Fat is essential, but it should come from whole sources like meat, fish, olives, avocados, and coconuts. Making homemade dressing is not as difficult as people often think. Mine is made with olive oil and vinegar.
7. Vegetable Oils & Margarine
These oils didn’t exist before the 1900s. Manufacturers love them because they are shelf-stable and cheap, so they are found everywhere. They are marketed as “heart-healthy,” but they are linked to inflammation and chronic disease. I prefer to cook with coconut oil, ghee, or lard. I also use olive oil for low-heat dishes.
8. Wheat Thins, Pretzels, & Crackers
“Reduced fat” and “whole grain” sound great, but these snacks are high in carbs, low in nutrients, and made with low-quality oils. Vegetables offer more nutrition without the additives and ingredients found in most packaged food. Plus, they’re naturally lower in carbs. Fruit is also a good option; though they are higher in carbs than vegetables, they also have more nutrients than most processed snacks.
9. Prepackaged Fruit Cups
Convenient, yes again - but often contains unnecessary added sugar. Pineapple is already sweet - why add more? It might take a minute to cut up an apple or peel an orange, but it may be worth it. You will avoid the extra sugar and preservatives.
10. Cereal
Cereal tends to be high in carbs, full of processed ingredients, and fortified with synthetic vitamins. Fortification sounds good, but artificial vitamins aren’t absorbed like those in whole foods. Some studies even link excessive fortification to obesity and diabetes. I would rather have you choose fruits, vegetables, and meats for sustainable health and energy.
Set yourself up for health by reading the ingredients, trusting your instincts, and knowing that your body deserves healthy, nutritious food.
Dr. Jamie
P.S. Health food branding expert Matt Rosenman explains some ways marketing can be deceptive in his funny videos, where he rebrands candy to look like a health food. Just click on the one-minute videos below to see how easy it is for marketing companies to manipulate consumers.
