Top 15 health foods to avoid

A woman reading a food label in a supermarket

The ingredients list on the back of the pack is well worth a look, but even that isn’t straightforward. Ingredients are listed in descending order of weight, so if sugar is near the top of the list, that tells you sugar is one of the main ingredients. Food manufacturers often use various forms of sugar, sometimes in smaller amounts to sweeten food, and these may appear among the lesser ingredients lower on the label. Watch out for the inclusion of high-fructose corn syrup, fruit juice concentrate, agave syrup, coconut blossom nectar, dextrose, carob syrup and molasses – these are all just sugar by a different name.

Reduced calorie, fat or sugar claims can also be misleading. The prefix ‘reduced’ means that legally, the food in question must contain 30 per cent fewer calories or 30 per cent less fat or sugar than the regular product. But that doesn’t necessarily mean the product in question is actually low in calories, fat or sugar. For example, a ‘light’ version of a brand of digestive biscuits could have 30 per cent less sugar than a regular digestive, yet contain more fat and only three fewer calories!

Claims like ‘low carb’, ‘superfood’ and ‘low GI’ are not permitted nutrition claims, but this doesn’t stop some manufacturers from using them. We often refer to foods like this as having a ‘health halo’ – they sound more healthful and nutritious, when many times they are not. Find out more about nutrition claims and what they mean.

15 health foods to avoid

1. Gluten-free foods

A slice of bread with a question mark cut out

Unless you suffer from coeliac disease, have a gluten intolerance or are diagnosed with non-coeliac gluten sensitivity, there is no benefit to buying these products. In fact, there are good reasons why you shouldn’t. One study found that gluten-free foods were 159 per cent more expensive and most also contained more fat, salt and sugar than their gluten-containing counterparts. Another study suggests switching to a non-gluten diet when you don’t need to, may change the balance of your gut microbes.

2. Plant-based ‘meat’ alternatives

While meat-free burgers and sausages may be better for the environment, they are not always better for your health. Many meat alternatives are ultra processed, containing a lengthy list of additives including flavour enhancers, monosodium glutamate and high levels of salt to make them taste like meat. Ultra-processed foods (UPFs) are believed to be linked with many health problems and obesity.

3. Manuka honey

Manuka honey can be up to 60 times more expensive than regular honey – so is it worth the cost? Part of the reason for the price tag is that it’s only grown in specific locations in New Zealand; another is the myriad health claims attributed to manuka. While most types of honey have antibacterial properties, manuka honey contains an ingredient not found in other types of honey – the unique manuka factor (UMF) – which has specific antimicrobial properties. While there are studies confirming that it can be beneficial when used externally to treat wounds, many of the other claims lack sufficient evidence and many health professionals remain sceptical that its reputation as a health food is justified.

4. Organic plant-based ‘milk’ substitutes

For a long time, the only alternative to dairy was soya milk, but in recent years the non-dairy milk market has exploded. While they may be a better choice for the health of our planet, making the switch from dairy to a plant-based alternative may not be the right choice for your body. Cow’s milk naturally provides several important nutrients (such as protein, calcium, vitamin B12 and iodine). Some non-dairy milks are fortified with calcium, B12 and iodine but by law, organic products are not permitted to be fortified. While it's possible to find these nutrients in other foods, you may still be missing out – especially on iodine which is not found in a wide range of foods.

5. ‘Superfoods’

While the idea of a superfood sounds appealing, the truth is the term is simply a marketing invention. Whether designed to boost sales or as a buzz word used by media to make an attention-grabbing headline, there is no legal or scientific definition for the term ‘superfood’. Rather than falling for the hype, make sure your diet includes a variety of fruit and veg, fermented foods, healthy fats and wholegrain carbs and you’ll be getting all the ‘superfoods’ you need without the high price tag.

6. Coconut blossom sugar

Made from coconut palm sap, coconut blossom contains a small amount of minerals, protective antioxidants and fibre and has a lower glycaemic index (GI) than regular sugar, which is why advocates claim it is 'healthy'. The truth is the nutrients it contains can be found easily and in larger amounts in other, more healthy foods. Bearing in mind the price and its effects on the body, coconut blossom is no better for you than regular sugar.

7. Some cereal bars

Despite their wholesome ‘good-for-you’ image and marketing strap lines, cereal bars are not always what they seem – some contain as much sugar as a chocolate bar. The cereal bar market is incredibly diverse and if ever there was a case for taking a few minutes to read the nutrition information on the label, this is it.

8. Energy drinks

Useful? Yes, for athletes, and maybe occasionally to provide a quick energy boost for the rest of us. But healthy? No way! A combination of sugar and caffeine, some energy drinks also contain ingredients like taurine, guarana, ginseng and B vitamins. A 500ml bottle can contain the equivalent of 13 sugar cubes – although sugar-free options, which use artificial sweeteners rather than sugar, are also available.

The other issue is the caffeine content. Many health professionals are concerned about the regular use of these drinks, particularly by young people and adolescents. The British Dietetic Association says: "There is a growing amount of evidence to demonstrate that the consumption of energy drinks is detrimental to both the physical and mental wellbeing of young people."

9. Fruit leather

Made from dried puréed fruit, these snacks are marketed as healthy alternatives and a suitable lunch box snack for kids. Despite making claims such as ‘no added sugar’, ‘100 per cent natural’, or ‘one of your five-a-day’, the Consumers Association reported that many of these snacks contain large amounts of free sugars, the type of sugar which we should be eating less of. The other problem is they stick to the teeth which increases the risk of tooth decay. The bottom line is that there are much healthier ways to eat fruit.

10. Vegetable crisps

Despite their ‘health halo’, vegetable crisps are no better for you than regular potato crisps. They often contain more calories, fat and salt than regular crisps, too. Although they do contribute more fibre than potato crisps, a 30g serving provides less than 10 per cent of the recommended daily amount, and there are certainly many other healthy ways to boost your fibre intake.

11. Fruit-flavoured yogurt

The yogurt aisle is packed with choices, but many fruit-flavoured options are loaded with sugar or artificial sweeteners as well as additives like emulsifiers and stabilisers, as well as flavourings. Why not choose a plain, unflavoured yogurt instead and add your own flavourings like fresh fruit, nuts or seeds? Check labels and look for a product with ‘live cultures’, no added sugar and a short list of ingredients.

Read about the benefits of Greek yogurt

12. Breakfast biscuits

Often marketed as the healthy option for those who eat breakfast ‘on the run’, breakfast biscuits are typically made using refined grains, have added vitamins and minerals and contain sugar, honey or molasses. As a result, most brands are low in protein and fibre.

Surveys of these products suggests that labels are misleading, with nutrition information given for one biscuit on the front of pack but a pouch containing two or more biscuits per serving.

13. Trail mix

This popular snack mix is a combination of granola, dried fruit, nuts and sometimes chocolate chips. Shop-bought versions are more often than not high in sugar or salt and may contain seed oils

Try making your own healthier trail mix like our cinnamon & apricot trail mix

14. Flavoured water

Flavoured water is healthy – right? Well, if you buy bottled flavoured water, it is likely to have added sugar or sweeteners, preservatives such as potassium sorbate, as well as artificial ‘fruit’ flavourings rather than juice from the wholesome looking fruit pictured on the label.

As an occasional drink to replace fizzy drinks this may be fine, but consumed regularly it’s not a healthy choice. That’s because the added sweeteners do nothing to wean us from our ‘sweet’ habit, and the implications of regularly consuming sweeteners are currently inconclusive. Furthermore, additives like preservatives, although generally recognised as safe, may have implications for aspects such as gut health.

Why not flavour your own water? Check out our fruit-infused water

15. Protein bars

Whether its adding protein-enriching powders to our food or snacking on protein bars, it seems we’re fixated by one thing at the moment – getting more protein.

There’s one thing most of these protein-rich products have in common and it’s not just protein! They’re ultra-processed and will typically contain emulsifiers, sweeteners or sugars, the latter often in the form of rice syrup, glucose syrup or fructose. What may also come as some surprise, given these products have a declaration for being high in protein, is that many of them are also high in fat.

Read more about our obsession with protein