8 "Healthy" Foods That Aren't Actually Healthy

Low-fat salad dressing

Despite its name, fat-free salad dressing isn't a healthy option. A closer look at its ingredients reveals that it's essentially sugary water with added flavors. Do yourself a favor and make a quick vinaigrette. The oil will make it more flavorful and filling, and it also helps you absorb the fat-soluble vitamins found in salad greens and other vegetables.

Instant porridge

This isn't the worst breakfast porridge option. Cream of Wheat porridge is indeed fortified with vitamins and minerals and is sugar-free. However, it's low in fiber (only 1 gram per serving), meaning it won't fill you up. And if you choose instant porridge, you'll also get added sugar, partially hydrogenated fats, and caramel coloring (which seems harmless, but in large quantities can contribute to cancer). The same goes for oatmeal. So the healthiest breakfast choice is oatmeal or mixed grain porridge, which contains more fiber, and you can add your own flavors (as long as you control the sugar content and avoid harmful additives).

Water enriched with vitamins and minerals

This drink really does seem healthy: the nourishing properties of plain water, plus the added bonus of vitamins and minerals. However, the fortification process doesn't change the fact that it's a non-carbonated soft drink. Although the label states that one serving is 240 ml, the drink is sold in 590 ml bottles, which definitely look like individual servings. This means you need to multiply the listed nutritional information by 2.5. Suddenly, it turns out that the drink contains 125 calories instead of 50 (and 8 teaspoons of sugar!). Furthermore, some of these vitamins are fat-soluble and aren't absorbed in a fat-free, sugar-rich drink. If you're craving a watered-down soda, that's no problem. But if you're looking for a healthier drink, stick to water or mix seltzer with juice.

Low-calorie sliced ​​sandwich bread

Soft breads like "Sandwich Thins" can be a convenient sandwich base, but they aren't considered bread. Real bread has a short, straightforward ingredient list: flour (preferably whole grain), yeast, and salt. Pre-baked sandwich breads, on the other hand, contain a lot of other fillers—they're processed, not whole grain. If you're trying to reduce the calories in your sandwiches, skip the second slice of bread when making an open sandwich. Or, if you buy bread that can be sliced, ask for extra-thin slices.

Egg substitutes

These are ready-made substitutes for whole beaten eggs made from egg whites. Since they don't contain yolks, they don't contain the saturated fat and cholesterol found in eggs. However, they also lose nutrients, including fat-soluble vitamins like A and D. To compensate, egg substitutes are fortified with vitamins and also contain flavors, aromas, and other additives to create the desired texture. If you're concerned about cholesterol, use an extra egg white and 1 whole egg. One yolk a day (or every couple of days) is healthy; it provides natural flavor and nutrients and is a whole food.

Bars enriched with fiber and antioxidants

We all know that fiber and antioxidants are good for you, so it's a healthy product, right? Unfortunately, no. The antioxidants in these bars come from vitamin E, which isn't quite the same as the antioxidants found in fruits and vegetables. Furthermore, these products only add insoluble fiber, which is good for digestion but not for heart health. And these additives don't change the fact that you're looking at a chocolate bar loaded with sugar (including high-fructose corn syrup), partially hydrogenated oils (containing trans fats), food coloring, and other additives. Craving a candy bar? Look for fruit and nut-based options with a short whole-food nutritional list. It's better to get your fiber and antioxidants from whole foods, including fruits, vegetables, nuts, and legumes.

Sandwich rolls

They seem lighter than a regular sandwich. And the tortilla is so thin! But here's the thing: first, these wraps are made with white wheat tortillas. And a large tortilla (30-35 cm) often contains up to 360 calories and a third of the daily sodium intake. And while you can stuff the wrap with healthy ingredients (like hummus and vegetables), you can just as easily get fried chicken, lots of cheese, and a creamy dressing. All of this can turn a "light" sandwich into a calorie bomb. Another note: you might think it's better to choose a spinach or whole wheat tortilla. But they generally don't have any more nutrients than regular varieties, and spinach tortillas often contain artificial colors and flavors.

Greek yogurt (whole milk)

Greek yogurt has been incredibly popular lately, praised for its thick, creamy texture and high protein content. This is only true if you choose nonfat or low-fat yogurt. If the label doesn't list these keywords, you could be looking at a product that contains 75% of your daily saturated fat intake and as many calories as a whole meal (for example, 290 calories per cup). For those trying to gain weight or not concerned about saturated fat, this isn't a problem. But if you're looking for a healthy snack or breakfast ingredient, choose nonfat or low-fat yogurt.