Think you’re eating healthy? Think again. While certain foods are marketed as nutritious staples, many of them may actually be working against your wellness goals—especially for women over 40. As metabolism naturally slows with age and hormone levels shift, some so-called “health” foods can contribute to weight gain, inflammation, and digestive issues. From sneaky sugars to processed plant-based options, here are 14 foods experts say could be silently sabotaging your progress.
Struggling With Sleep? This Rechargeable Sound Machine Is A Total Game-Changer
1. Artificial sweeteners
Since we know that consuming too much sugar can result in a range of health risks, including weight gain, you may think that artificial sweeteners make a good alternative. Unfortunately, though, Joanna Wen, weight loss coach and founder of Spices & Greens says that these sugar replacements can also lead to inflammation.
"While they may seem like a healthy alternative to sugar, artificial sweeteners can actually lead to inflammation in the body, which can contribute to weight gain and other health issues," she says. Instead, you're better off sticking to natural sweeteners whenever possible.
2. Snack Bars and Meal Replacement Bars
Although they're often marketed as healthy choices, most snack bars (including protein bars) are essentially glorified candy bars. Say it ain't so!
"Many of these products contain added sugars, sugar alcohols, and various additives, which can make them more like a sweet treat than a balanced meal," says Ro Huntriss, RD and Chief Nutrition Officer at Simple Life App. "If choosing bars, it’s helpful to read labels carefully and pick options with higher protein and fiber and fewer added sugars." Got it!
3. Almond milk with added cane sugar
In recent years, many people have been cutting dairy milk out of their diet for the sake of their health. That leads them to plant-based options, such as the ever-popular almond milk. Dr. Amy Lee, board certified doctor in internal medicine, medical nutrition, and obesity medicine, and partner of Nucific says that while certain plant-based milks serve as a healthy, vitamin-packed option, the ones with added cane sugar are cause for concern. "Added cane sugar is so unnecessary and can add on extra calories and cause weight gain," she warns.
Luckily, nut milk is still a viable option if you reach for varieties with a low sugar content—bonus points if you make your own! "We now have a cool new appliance that allows you to make your own plant-based milk and you have the option to add nothing by the key ingredients," Dr. Lee says. What's healthier than that?!
4. Highly Processed Meat Alternatives
Highly processed meat alternatives, such as plant-based burgers, vegetarian sausages and hot dogs, meatless deli slices, and vegan nuggets and tenders, are often marketed as healthier alternatives to conventional meat. But they may actually contribute to inflammation and weight gain due to their composition and processing methods. These products typically contain a variety of additives, preservatives, and artificial ingredients to mimic the taste and texture of real meat.
Jacek Szymanowski, PN certified nutritionist and health coach agrees and says, "Highly processed meat alternatives such as vegan sausages, nuggets, and burgers may contain ingredients that promote inflammation, such as preservatives, refined oils, and additives."
5. Cereals
Let's be honest: sometimes nothing hits the spot in the morning quite like a sugary, crunchy bowl of Cinnamon Toast Crunch or Fruit Loops. However, unfortunately, the rest of your body doesn't love this breakfast food nearly as much as your taste buds do. In fact, eating breakfast cereal is likely to result in inflammation and digestive issues such as bloating, according to Richards.
"These cereals are typically made from refined grains that lack fiber and essential nutrients," nutritionist Lisa Richards, creator of the Candida Diet, explains. "The high sugar content in sugary cereals can lead to a rapid spike in blood sugar levels, followed by a crash, causing inflammation and contributing to feelings of bloating and discomfort."
6. Flavored Yogurts
"Yogurt is a wonderful addition to your breakfast, but flavored varieties are often loaded with added sugars and artificial flavors," nutritionist Meena Bulaji says. She warns that excessive sugar consumption can disrupt the balance of gut bacteria, leading to a decrease in beneficial microbes and an increase in harmful ones. Ultimately, this can lead to gut inflammation and weight gain. But the risks don't stop there. Artificial colors or flavors in flavored yogurts can even cause health issues like migraines and skin rashes.
7. Smoothies
Consuming large quantities of sugar in liquid form can lead to spikes in blood sugar levels, followed by crashes, which may disrupt digestion and leave you feeling bloated or sluggish.
Additionally, smoothies and juices often lack the fiber found in whole fruits and vegetables, which is essential for promoting healthy digestion and preventing constipation.
Too much of a certain food can sometimes have its downsides, as Alanna Kate Derrick, certified personal trainer and endurance sports nutrition coach, says, "Another culprit is smoothies or juices with lots of greens like kale, spinach, or celery." She adds, "Don't get me wrong—I'm all about getting those nutrient-dense veggies in. But blending them on an empty stomach first thing in the morning is just asking for painful gas and bloating until those tough-to-break-down fibers can get properly digested."
8. Fruit Juice
When fruits are juiced, their natural sugars become concentrated, leading to a beverage that is calorie-dense and can disrupt blood sugar levels. Excessive sugar intake is associated with weight gain and can trigger inflammatory responses in the body.
"When choosing a fruit juice, check for one that is 100% fruit juice, which means there is no added sugar. Some fruit juice may have as much added sugar as a can of soda, which can lead to an instant spike in blood sugar," Sheri Berger, RDN, CDCES, says.
9. Low-fat Salad Dressings
Low-fat salad dressings, often perceived as a guilt-free way to enjoy salads while cutting calories, may conceal a less-than-healthy reality beneath their "light" image. Despite their reduced fat content, many low-fat salad dressings compensate for flavor by incorporating refined carbohydrates, sugars, and an array of additives.
Catherine Gervacio, registered dietitian and nutrition writer for Living.Fit, elaborates further and notes that "many low-fat salad dressings contain added sugars, high-fructose corn syrup, and artificial flavors to compensate for the reduced fat content. These additives can negate the health benefits of consuming salads and contribute to weight gain and inflammation." Making your own dressing is actually very simple and doesn't need extravagant ingredients.
"It's always ideal to make your own meals to ensure natural flavors with no added sugars. Make an easy salad dressing using olive oil, vinegar, lemon juice, herbs, and spices for flavor," Gervacio recommends.
10. Dried Fruit
While dried fruit contains fiber and some nutrients, it’s also highly concentrated in natural sugars and calories. Many brands add extra sweeteners, and without the water content of fresh fruit, portion sizes can easily go overboard, leading to spikes in blood sugar and unwanted weight gain.
11. Gluten-Free Packaged Snacks
Gluten-free doesn't always mean healthy. Many gluten-free snacks and baked goods are made with refined flours, starches, and sugars to mimic the texture of traditional products. These can be just as calorie-dense and may lack fiber, causing quick digestion, hunger spikes, and eventual weight gain.
12. Avocado-Based Snacks
Avocados are full of healthy fats and nutrients, but avocado-based snacks like guacamole chips, avocado oil crisps, or packaged dips can still be high in calories and sodium. Eating them in large portions under the assumption they’re “healthy” can unintentionally sabotage weight goals.
13. Whole milk
If you prefer a creamy, rich smoothie, you're likely to add some type of dairy like milk into the blender. However, Jay Cowin, registered nutritionist and Director of Formulations at ASYSTEM, and Trista Best, registered dietitian at Balance One Supplements, warn against certain creamy ingredients like whole milk.
According to Cowin, some dairy options are "high in saturated fat and calories, which can sabotage your weight loss efforts." He suggests choosing "low-fat or non-fat dairy products like skim milk or Greek yogurt," which offers a ton of protein and other health benefits.
But if you think going plant-based is a good option, Best suggests otherwise, noting that many dairy alternatives are "still high in calories, fat, and sugar," so it's always a good idea to keep an eye on the nutrition label.
14. Canned fruit
Fruit is an important part of any delicious smoothie recipe. However, choosing the right kind of fruit matters if you want to stay healthy. Certified nutritionist Khushali Shah warns that you should avoid canned fruits as much as possible if you want to manage your blood sugar and keep your body happy and healthy. They're convenient, but they have some downsides when it comes to blood sugar levels.
"Canned fruits are often packed in syrup, which can add a lot of unnecessary sugar and calories to your smoothie," Shah says. "Some canned fruits are packed in water or juice, but they still contain added sugars or preservatives. Both of these can cause a spike in the blood sugar levels."
In addition to all that sugar, there are a few other reasons fresh fruit trumps canned fruit: "Canning fruits sometimes result in them losing some of their vitamins and minerals, and may also contain added sodium." Shah says. The same is true for most canned foods out there.
