Unmasking Health Halos: Swaps That Aren't Always Healthier

While I often encourage Simple Swaps, I must remind people that not everything with a health halo is inherently healthier. Here are a few examples of swaps that might seem healthier but don’t always provide a nutritional advantage:

Gluten free products may be higher in sugar and fat and lower in nutrients.

Gluten-Free Products: While necessary for those with gluten sensitivities or celiac disease, gluten-free alternatives like bread or cookies are not automatically healthier. They can be higher in sugar and fat and lower in essential nutrients.
Granola Bars: While convenient, many commercial granola bars contain added sugars and unhealthy fats. Opt for whole, natural snacks like nuts or fresh fruit instead. And, if you want a bar, look for something with 9-15 grams of protein.
Processed Veggie Burgers or Non-Meat Alternatives: While some aspects of going vegetarian and even vegan are healthier, the meat-mimicking alternatives, pretending to be beef or chicken, can be highly processed and contain additives.
Pre-Packaged Smoothie Mixes: These often contain added sugars and lack the fiber you’d get from whole fruits and vegetables. Opt for fresh or frozen produce in your homemade smoothies.
Vegan Junk Food: Going vegan is fantastic for many reasons, but not all vegan products are healthy. Vegan cookies, chips, and other processed snacks can still be high in sugar and unhealthy fats. Note that Oreos and Fritos are vegan (and I love them) but not healthier or “good” for you.
Fruit Juices: Two things here: fruit juice should be 100% fruit juice – otherwise, you are getting a lot of added sugars. Even those labeled as “100% fruit juice” can be high in concentrated sugars, even though they are naturally occurring sugars, without the beneficial fiber found in whole fruits. Whole fruits are a better choice. However, if you want 100% juice, stick to 6-8 ounces or less daily.
Reduced-Fat Peanut Butter: These versions often compensate for the reduced fat with added sugars, added salt, or other fillers and are not lower in calories. Opt for natural peanut butter with minimal ingredients.
Flavored Yogurts: Flavored yogurts are a source of added sugars. However, this isn’t the worst. If it helps to have yogurt with fruit and some added sugars, just be conscious of this. Or, you can choose plain Greek yogurt and add fresh fruit or a drizzle of honey for sweetness.
Multigrain Products: Not all multigrain products are created equal. Check the ingredient list to ensure they contain whole grains as the first ingredient rather than refined ones.

It’s essential to read labels, be mindful of portion sizes, and focus on whole, minimally processed foods whenever possible. The key is to make informed choices that align with your overall health and wellness goals.