5 Foods You Thought Were Good for You

We might assume some foods out there are healthy simply by how they’re labeled. Or perhaps we think they’re good for us because one of their ingredients has recently been branded “cancer fighting.” But when you stop and really consider all the ingredients — or lack thereof — in some of these foods, they’re not as good as they initially sound. Here are some foods to think twice about.

1. Yogurt

Not all yogurts are the same, so read Nutrition Fact Panels carefully. Although many brands have live and active cultures that are good for the gut, some brands are loaded with sugar, including added sugars like high-fructose corn syrup. Others are sweetened artificially with aspartame and sucralose. Added fruit and sweeteners on average contribute about 14 grams of sugar, making the total sugars about 26 grams (5 teaspoons) per 6-ounce container, the American Dietetic Association reports. Consider buying plain yogurt and sweetening it yourself with added fruit or honey.

2. Reduced-fat peanut butter

The fats in natural peanut butter are monounsaturated fats, which may help lower blood-cholesterol levels. And while having less fat in peanut butter might sound like a good idea, it has been replaced with sugar. The result is lower-fat peanut butter that has nearly the same calorie count as regular peanut butter and about 4 grams less fat. A better alternative is natural peanut butter, which usually contains only peanuts and salt and not the trans fats added to regular peanut butter to prevent separation. Or give almond butter a try. Its texture is less creamy than peanut butter, but almond butter is low in saturated fats, has no cholesterol, is high in protein, and helps regulate blood-sugar levels.

3. Pretzels

Pretzels have gained a reputation as a healthy alternative to potato chips. While they are very low in fat and have no cholesterol compared to the chips, they also don’t have a whole lot of nutritional value and can contain a lot of sodium. Why not grab a handful of nuts, like walnuts, pecans, or pistachios? You’ll still get the crunch you want plus plenty of vitamins, minerals, antioxidants, and healthy fats.

4. Rice cakes

Like pretzels, rice cakes are low in fat and have no cholesterol. But also like pretzels, rice cakes have little nutritional value. Even rice cakes that say they contain whole grains usually don’t contain the germ, a nutritious part of the whole grain kernel, says msnbc.com. And rice cakes that are flavored usually contain added fat, including trans fat, which lowers good cholesterol levels and raises bad cholesterol levels. Consider pumping up a rice cake’s nutritional potency by topping it with almond butter or high-fiber hummus.

5. Tea drinks

Research has shown that polyphenols and other antioxidants in tea may reduce our risk of cancer and heart disease. But don’t expect to find a lot of polyphenols in many of the bottled tea drinks on the market. In a study released last August, the American Chemical Society found that many of them contain fewer polyphenols than a single cup of home-brewed green or black tea. And some have so few of the compounds that you would have to drink 20 bottles to get the same amount contained in one cup of tea. Also, the drinks contain lots of sugar, scientists found. Stick with home-brewed tea for your polyphenol hit, or drink water if you’re thirsty.