Don’t be fooled by the labels on grocery shelves! Even foods that are “low-fat” or low-calorie” could spell trouble for your weight loss goals. The healthiest-appearing groceries may be loaded with sugar and additives, making them terrible for your overall health—especially if you’re trying to shed a few pounds.
Want to keep an eye out for unhealthy choices that might be flying under your radar? We’re here to help with expert insight from dietitian Sara Chatfield, registered nurse Lauren Thayer, and Lisa Richards, creator of the Candida Diet. They warn against light salad dressings, low-fat breakfast cereals, fat-free flavored yogurt, and diet soda. Find all of their advice below.
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1. Light salad dressings
What could be healthier than a delicious, veggie-packed salad? Although salad can certainly make for a nutritious meal, it's crucial to remember that it's only as healthy as the ingredients you add to the mix. There are many fattening, creamy dressings out there that you're better off leaving out—but unfortunately, that doesn't mean fat-free alternatives are better.
As Chatfield notes, "Fat free salad dressings tend to be more highly processed, containing thickeners and lots of other additives to make up for the lack of oil. Also, many of them have significant quantities of added sugars, some with up to 9 grams of sugar per serving, to add flavor. These dressings can actually be detrimental for weight management, since high intake of ultra-processed foods and high sugar intake have both been linked with weight gain."
Does that mean you have to eat a dry salad? Certainly not! Reaching for healthy vinaigrettes made with olive oil or avocado oil, or even whipping up your own, is always a good way to go. "Choosing a salad dressing made with olive oil may actually benefit weight loss due to increased satiety and anti-inflammatory effects of olive oil," Chatfield suggests.
2. Low-Fat breakfast Cereals
Breakfast cereal is typically one of the worst foods you could start your day with. Most options are loaded with sugar and refined carbs, and lacking in fiber—or any nutritional value, for that matter. But you may think that if you choose a "healthy"-seeming cereal, such as one labeled low-fat, it could help you lose weight. Unfortunately, Thayer says this isn't the case.
"Low fat breakfast cereals are a quick breakfast item for the whole family, but those labeled as low fat are typically loaded with sugar," she says. "Even granola cereals and oatmeals that seem like healthy alternatives typically have tons of sugar."
There are a few high-fiber, healthy breakfast cereals out there, but the good options are few and far between. When in doubt, opting for a balanced breakfast that incorporates complex carbs, healthy fats, and protein—such as avocado toast topped with an egg—is always the best way to go.
3. Fat-free flavored yogurts
When you choose the right kind, yogurt can be a fantastic, weight loss-friendly food. However, flavored yogurts—especially of the fat free variety—are typically loaded with sugar, making them a poor choice for your health. The adverse effects of excessive sugar consumption are numerous, and you probably already know that one of the most common results is added weight.
"Fat-free yogurts tend to be highly processed and typically include thickeners and lots of other additives to make up for the lost creaminess of fat,' Chatfield warns. "The flavored fat free yogurts tend to be higher in added sugars, some with over 24 grams of sugar in a serving, the expert-recommended daily limit. These high quantities of sugar, consumed on a regular basis, can lead to inflammation and weight gain. Additionally, the fat in low-fat or even full-fat yogurt may actually help increase satiety and benefit weight management."
Stick to plain Greek yogurt with some fresh fruit, instead. This probiotic-rich food is packed with benefits that will make your body feel (and look!) much better than sugary varieties.
4. Diet soda
Unfortunately, Richards confirms that diet soda can be just as bad as regular, sugary soda in different ways. That’s because, in place of sugar, the diet variety is loaded with artificial sweeteners, which come with their own share of health risks. That means what you save in calories, you lose in other areas of your health.
"While diet soda may be lower in calories and sugar than regular soda, it is not necessarily a healthy choice," Richards warns. "Artificial sweeteners, such as aspartame and sucralose, which are commonly used in diet soda, have been the subject of ongoing debate and controversy regarding their potential health effects."
She goes on to say that some of the risks associated with artificial sweeteners include weight gain, type 2 diabetes, and increased risk of certain types of cancer. Additionally, these sweeteners can take a serious toll on your gut health by disrupting the balance of bacteria in your gut microbiome, which, in turn, can impact practically every aspect of your wellness. What’s more, the sweet flavor of these artificial ingredients can still lead to increased cravings for actual sugar even more, resulting in overeating and, ultimately, weight gain.
All in all, Richards notes, "It's important to note that diet soda is not a healthy drink, and it should not be consumed in place of water or other hydrating beverages. It is also important to pay attention to the total amount of soda, including both regular and diet varieties."
