5 “Healthy” Foods That Are Basically Marketing

By Amber – Naturopath, Nutra Organics

The supermarket is full of foods that look wholesome. Words like “high protein,” “low sugar,” or “plant-based” can make a product feel automatically healthy. That is the health halo effect in action, and it is very real. I am not here to tell you to eat perfectly. I am here to help you spot foods that are doing a great job of selling a story, but not a lot of genuine nourishment. Here are five “healthy” foods I see people get tricked by all the time.

1. High protein cereals and granolas

“High protein” has a glow right now, but many of these cereals and granolas are still built on refined grains, added fibres, sweeteners, and refined oils. Even with extra protein, some can raise blood sugar quickly and leave you hungry soon after, especially if sugar is still high.

What to look for instead:
Oats, simple granola with recognisable ingredients, or a breakfast that pairs protein with fibre, like eggs with toast and fruit.

2. Plant milks

Some plant milks contain very little almond, oat, or soy and rely on gums, emulsifiers, flavours, and added oils to create creaminess. Additives like carrageenan are widely used, and while they are considered safe, early research suggests some emulsifiers may irritate the gut in sensitive people.

What to look for instead:
Unsweetened plant milks with short ingredient lists and a decent percentage of the actual plant. If you tolerate dairy, simple dairy is often less processed.

3. Veggie chips and “better for you” crackers

These look virtuous because they are made from peas, sweet potato, cauliflower, or lentils. But many are still fried or baked in refined oils, heavily salted, and easy to overeat. When ultra-processed snack foods make up a big part of the diet, they are consistently linked with poorer cardiometabolic health and gut outcomes.

What to look for instead:
Whole snack foods you can portion naturally, like nuts, olives, fruit, or hummus with carrots. If you want chips, enjoy them, just know what they are.

4. Sugar free lollies and chocolates

These often rely on sugar alcohols or intense sweeteners. In higher amounts, sugar alcohols can cause bloating, gas, or laxative effects for some people, especially those with sensitive digestion.

What to look for instead:
A smaller serve of a treat made with real ingredients. Dark chocolate, dates with nut butter, or a homemade sweet snack usually sits better.

5. “Immune shot” mini drinks

These look medicinal, but many store-bought versions are mostly fruit juice with a strong ginger hit and a big price tag. Ginger and turmeric can be supportive foods, but these shots are not a shortcut to immunity. The real benefits come from overall diet quality and consistency.

What to look for instead:
Daily wholefood immune staples like citrus or kiwi, berries, leafy greens, garlic, and ginger. If you want a “shot,” make a quick lemon and ginger mix at home.

Final Thoughts

You do not need to avoid these foods forever. The point is simply to notice when a health claim is doing most of the convincing. If a product is leaning hard on a label like “high protein” or “sugar free,” flip it over and read the ingredient list. That is where the truth is. Small, informed swaps add up quickly, and they help you spend your money on foods that genuinely support how you feel day to day.

 

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Amber
Naturopath, Nutra Organics