Snacking when you’re trying to lose weight can feel impossible—especially when so many foods are marketed as healthy but can actually work against your nutrition goals. From blood sugar spikes to surprisingly high calorie counts that can result in unwanted weight gain, some everyday snacks can be detrimental to your wellness journey, and even leave you feeling hungrier than before.
Dietitians say the problem often comes down to added sugars, refined carbs, and portion sizes that don’t match the marketing of these foods. We spoke to Kathleen McDermott, MSN, RN to learn about a few surprisingly tricky choices, from trail mix to sugary granola. Find all of her warnings on blood sugar-spiking choices disguised as “health foods” below.
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1. Trail Mix
Trail mix is considered one of the healthiest snacks around—and in some cases, this is accurate. However, it all depends on the type of trail mix you choose. "Many packaged types of trail mix have a high amount of added sugar and sodium, which can contribute to inflammation and weight gain," McDermott warns. To avoid overconsumption, she advises, "Measure out a portion and put the bag away. Or make your own toasted oats, coconut, nuts, and seeds granola; after toasting, add craisins and dark chocolate for some sweetness." Yum!
2. Some Peanut Butters
Who can resist some good old PB&J? Don't fret; there are certainly healthy peanut butters out there. Plus, when paired with apples, it makes a classic, healthy snack. However, McDermott gives a word of caution against certain varieties: "Peanut butter, while delicious, can easily become a high-calorie, weight-gain food," she says. She advises opting for all-natural peanut butter without added salt, sugar, or vegetable oil and being mindful of portion sizes. Got it!
3. Sweetened Yogurt
When you eat the right type of yogurt, it can be a perfect healthy snack or breakfast. However, while it may be tempting to choose flavored options, these can take a toll on your health, potentially resulting in inflammation and weight gain. "Many average-sized cups of flavored yogurt have 30 grams of sugar, equivalent to 7.5 teaspoons. Many chocolate bars have the same amount of sugar!" McDermott tells us. She advises opting for plain Greek yogurt (which is packed with benefits!) instead, and adding natural sweeteners like honey, nuts, and fresh berries. Sounds perfect!
4. Bran Muffins
If you're craving something carby and sweet for breakfast, bran muffins could sound like the perfect healthy compromise, especially when compared to choices like sugary pastries and donuts. Unfortunately, while bran itself is nutritious, it loses its health benefits when combined with high levels of sugar and fat in muffin form. McDermott recommends substituting sugar with applesauce and honey in bran muffin recipes to reduce inflammation and promote weight loss.
5. Sugary Granola
We love a crunchy parfait packed with granola as much as the next person, but it's important to be mindful of the type of granola you're adding to the mix if you're watching your weight. While granola (like trail mix) boasts nutritious ingredients like nuts, oats, and seeds, store-bought options often contain a significant amount of added sugar. "Make your own toasted oats, coconut, nuts, and seeds granola; after toasting, add craisins and dark chocolate for some sweetness," McDermott recommends as an alternative to pre-packaged varieties.
