Which foods are lying to you and what to do about it

By Ea Francisco | Lead photo by Jakub Kapusnak/FoodiesFeed

People say that the key to easy healthy eating is swapping one kind of food for another. Eating more of say a veggie patty than a burger steak because it’s supposed to be a ‘healthier’ alternative. However, what some people don’t realize is that some foods are not what they appear. Here are four examples of those deceptive foods.


Sushi has its own health setbacks. For one, some rolls are high in sodium. It differs for every place but generally, the rice and filling are salted for flavor. Sushi also contains quite a large amount of calories. One roll can contain as much as a cup of rice, which is already 200 calories in itself.

Traditional sushi with fresh seafood (note, choosing the right fish is also crucial) and vegetables aren’t bad, but the popular rolls aren’t as healthy such as California maki with processed crab meat or innovative rolls that have high-calorie ingredients like cheese, mayo, and fried tempura.

A better way to eat sushi is to switch white rice with brown because it’s more filling and has more fiber. Also, steer clear of sushi with bacon, cheese, and the sauces, which are heavy on salt, sugar, or fat.

Frozen yogurt

While considered the healthier option to ice cream because of its probiotics, frozen yogurt should be taken in controlled portions because it’s also high in sugar. A plain yogurt can contain almost nine teaspoons of sugar and 220 calories according to Livestrong, and adding toppings can add to that count. In order to maximize its health benefits, don’t fill your cup to the brim, and avoid toppings that add to the calorie count like granola bars and chocolate.

Photo by Joseph Gonzales
Photo by Joseph Gonzales / Unsplash


Trail mix

The ideal snack for sustained energy consists of carbs, protein, and fiber, and trail mix seems to fit this category. However, there are dangers to constantly snacking on prepackaged trail mix.

Salted nuts, sugar-coated raisins, fried bananas, and chocolates are only a few examples of what is generally inside a commercial trail mix. All of these add up to a few hundred calories that are great when on the trail, but that’s it. These snacks are supposed to be eaten when a person is actively on the trail (hence, the name), and anyone doing less don’t really need this much calories. An alternative to this can be to make a personalized own mix with unsalted nuts and dried sugar-free fruits.

Low-fat peanut butter

While many believe it to be the alternative to regular peanut butter, it actually doesn’t make much of  a difference. People call peanut butter unhealthy because of all the fat it contains, but those in nuts are actually good. A Harvard study found that people who regularly had peanut butter in their diets were less prone to heart diseases and diabetes than those who didn’t consume them.

In addition, looking at the labels, the calorie count between the regular and low-fat peanut butter isn’t actually far off. With the low-fat version, the fat had to be replaced with sugar and starch.

Too much of anything is never good and what hurts people the most is being unaware of what’s inside their supposedly healthy snacks. One of the best ways to avoid this is to make the effort to prepare your own food yourself; otherwise, just be more conscious of what you’re putting in your body.