In pursuit of a healthier lifestyle, many of us focus on cutting back on obviously unhealthy foods like sugary snacks, fried foods, and fast food. But some of the most insidious threats to our health lie in the seemingly innocuous groceries that many of us incorporate into our diets on a daily basis. These foods often contain hidden calories, sodium, and other additives that can undermine your health goals and lead to chronic health problems like high blood pressure, heart disease, and obesity.
Calories and sodium are essential for our bodies, but excess can cause serious health problems. Sodium is essential for fluid balance and nerve function, but consuming too much can cause water retention and increase blood pressure. Hidden calories, often from added sugars and fats, can lead to weight gain and metabolic problems. Eagle Nutrition, Registered dietitian Trista BestNutritionist Lisa Richardsand Catherine Gervasio, R.D., nutrition writer Living.Fit, recently shared some insight into some common grocery items whose impact on our diet is often underestimated, highlighting the importance of paying attention to what you put in your shopping cart. Check out all the expert advice below.
The 125 best new beauty products coming in 2023
Shutterstock
1. Rotisserie chicken
Rotisserie chicken is a popular and convenient choice for many, but it comes with hidden health issues. “They’re an affordable and convenient supermarket staple, but the reason they’re so tender and tasty is because they’re infused with a lot of brine during the roasting process, making them particularly high in sodium,” Gallagher explains. To avoid this sodium overdose, Gallagher suggests opting for frozen chicken breasts and cooking them at home, where you can control the amount of salt.
Shutterstock
2. Cheese
Cheese is often scrutinized for its fat and cholesterol content, but its high sodium content is often overlooked. “Generally, the older the cheese, the higher the sodium content, so to cut back on your sodium, choose soft, fresh versions like mozzarella or cottage cheese,” advises Gallagher. While cheese can be a nutritious addition to your diet, choosing versions lower in sodium can help you manage your overall intake and reduce your risk of high blood pressure and other sodium-related health problems.
Shutterstock
3. Granola
Granola is generally seen as a healthy breakfast or snack, but it can be surprisingly high in calories and sodium. “Many commercial granolas have added sugar, honey, or syrups for flavor or sweetness, which can add a lot of calories,” Best warns. Additionally, granola often contains high-calorie ingredients like nuts, seeds, and dried fruit, and some brands add fat during the baking process. “Granola can also contain hidden sodium, especially if it’s flavored or has added ingredients like salted nuts and seeds,” Best adds. The combination of sugar, fat, and sodium can make granola a diet pitfall rather than a healthy option.
Shutterstock
4. Canned soup
Canned soups are a convenient option, but they also pose health risks: They’re often full of hidden calories and sodium. “Thanks to their convenience and flavor-enhancing ingredients, canned soups are often an unexpected source of hidden calories and sodium,” Richards points out. Many canned soups contain high amounts of sodium for flavor and preservation, and one serving can exceed your daily recommended intake. “Some canned soups also contain added sugar, fat, and artificial flavors to enhance their taste, increasing their calorie content,” Richards explains. Even canned soups labeled “low fat” or “reduced salt” can be misleading, as they may contain high amounts of hidden sugar and other additives, making them options that aren’t as healthy as they seem.
Shutterstock
5. Barbecue sauce
Barbecue sauce is a great addition to any meal. It’s a little sweet, a little spicy, and overall delicious, but unfortunately, it’s typically loaded with sugar, sodium, and calories. “Barbecue sauce is a condiment that’s linked to belly fat gain, primarily due to its high sugar and calorie content,” warns Richards. “Many commercial barbecue sauces contain large amounts of added sugar, in the form of high fructose corn syrup and other sweeteners. These added sugars can significantly increase the overall calorie content of the sauce, making it easy to ingest extra calories without even realizing it.” Yikes!
Shutterstock
6. Veggie chips
While veggie-based chips may evoke a healthy snacking option, many veggie chips are full of processed ingredients and additives. Gervacio says, “Because these chips are made from vegetables, they may seem like a healthier alternative to regular potato chips. But many of these products are fried in unhealthy oils and coated with refined sugars, additives, and excess salt to enhance flavor. This can lead to weight gain, high blood pressure, and other health problems associated with excess sodium and sugar intake.” But just like homemade granola, you can make healthier chips at home, she says. “It’s better to make healthy chips! Use sweet potatoes, beets, and kale, and bake them with a little olive oil and herbs for flavor.” Yummy!
