Foods Often Labelled 'Healthy' That Are Worth a Second Look

Fruit juice is widely thought of as a nutritious choice — and it does contain vitamins. However, most commercial fruit juices, even those labelled 100% juice, are high in naturally occurring sugars and have had most of the dietary fibre removed during processing. Fibre is what helps slow sugar absorption in whole fruit, so without it, juice can cause a more rapid rise in blood sugar than eating the fruit itself.

A standard glass of orange juice can contain a similar amount of sugar to a soft drink. Whole fruit — or water infused with slices of citrus or berries — delivers the same fresh flavour with meaningfully more nutritional value.

Low-fat yoghurt sounds like an obvious healthy choice, and plain varieties genuinely are — they're a good source of protein, calcium, and beneficial bacteria. The issue arises with flavoured low-fat versions. When fat is removed, flavour often goes with it, and manufacturers frequently compensate by adding substantial amounts of sugar or sweeteners.

Some individual-serving flavoured yoghurts contain as much as 20–25 grams of added sugar. Plain Greek yoghurt with fresh fruit stirred in is a straightforward alternative that gives you more protein, less sugar, and full control over what goes in.

Granola has a well-earned reputation as a wholesome breakfast food, and homemade or minimally processed versions can live up to it. Commercially packaged granola and granola bars, however, are often held together with oils, honey, syrups, or added sugars, and the serving sizes printed on the label can be surprisingly small — making it easy to consume more than you realise.

Some granola bars marketed as meal replacements or energy bars contain as much sugar as a candy bar. Look for options with a short ingredients list, whole oats near the top, and minimal added sweeteners. Or compare brands side-by-side — the difference in sugar content can be striking.

Multigrain simply means more than one type of grain was used — it says nothing about whether those grains are whole or refined. A multigrain loaf can be made primarily from refined white flour with small quantities of other grains added for texture or appearance, delivering far less fibre and fewer nutrients than a genuinely whole-grain product.

When choosing bread or crackers, look for whole wheat or whole grain listed as the first ingredient. If the first ingredient is enriched flour, wheat flour, or unbleached flour without the word 'whole,' the product is primarily made from refined grain regardless of what the front label says.

Pre-made and bottled smoothies occupy a tricky middle ground. They often contain real fruit and vegetables, which is genuinely positive, but commercial versions are also frequently very high in total sugar — sometimes exceeding 40–50 grams per bottle — and may be larger than a single serving while being marketed as one.

The sugar in smoothies is largely from fruit (and sometimes added juice concentrates or syrups), so it's not the same as eating confectionery, but volume matters. Blending your own at home gives you full control over ingredients and portion size, and you can include protein sources like plain yoghurt or nut butter to slow sugar absorption.

Rice cakes became a diet staple partly because of their very low calorie count. They are indeed low in calories and fat, but plain versions offer very little fibre, protein, or lasting satiety. On their own, they digest quickly and may leave you hungry again soon after — potentially leading to more snacking overall.

Flavoured varieties can also add sodium and artificial flavourings. Pairing rice cakes with a protein or healthy fat — like nut butter, cottage cheese, or avocado — improves their nutritional staying power considerably and makes them a more genuinely satisfying snack.