Editor’s note: Holly Bertone, a certified holistic health coach based in Chambersburg, is offering readers an 8-part series with tips on avoiding holiday overeating. After the series, she’ll offer a weekly set of health pointers.
If you’ve been replacing traditional meals with options that seem healthier but aren’t seeing the scale move, you’re not alone. Many foods marketed as “healthy” can actually hinder weight loss and contribute to health issues.
Food companies often use terms like “natural,” “whole grain,” or “heart-healthy” to create a “health-washing halo,” leading consumers to believe certain products are nutritious when they’re actually not. Hidden sugars, processed oils and refined grains in these foods can sabotage your efforts.
Dr. Casey Means, a health expert and author of the New York Times bestselling book “Good Energy,” refers to these three ingredients as the “unholy trinity” due to their negative impact on health. (source)
Here’s a closer look at these common “healthy” ingredients that may be doing more harm than good:
1. Sugar
While many recognize that candy and desserts are loaded with sugar, fewer people realize just how often sugar is hidden in so-called “healthy” foods. Products like granola bars, yogurt, sauces and even savory snacks are frequently marketed as “low-sugar” or “light.” However, they often replace regular sugar with alternatives like maltose, dextrose or evaporated cane juice, which are just different names for the same problem.
According to a study published in JAMA Internal Medicine, diets high in sugar are associated with a greater risk of obesity and heart disease. (source)
Sugar consumption causes spikes in blood sugar levels, prompting rapid insulin responses that promote fat storage. Over time, this cycle can lead to insulin resistance, making it much harder to lose weight. Even sugar substitutes, such as high-fructose corn syrup or artificial sweeteners, can trigger similar metabolic effects.
2. Vegetable oils
Oils like soybean, canola and corn are often labeled as “cholesterol-free” or “heart-healthy.” However, these oils undergo heavy processing, making them prone to oxidation. When consumed, oxidized oils create free radicals, contributing to inflammation and metabolic dysfunction.
A study in The BMJ revealed that excessive intake of omega-6 fatty acids, abundant in these oils, is associated with increased inflammation and obesity. (source) For healthier cooking, consider alternatives like olive oil or avocado oil, which are less processed.
3. Wheat products
While whole grains are often praised as a healthy choice, many wheat products – especially refined ones – can cause blood sugar spikes similar to consuming sugar. Even whole-grain options can have a high glycemic index, leaving you hungry and prone to cravings.
Research from The American Journal of Clinical Nurtrition found that refined grains are linked to higher levels of visceral fat, the dangerous fat stored around organs. (source) Additionally, wheat in the U.S. is often treated with glyphosate, a herbicide associated with gut health issues and metabolic disruption. Opt for minimally processed grains like quinoa or explore alternatives such as sweet potatoes.
Building a sustainable approach to eating
Understanding what’s in your food is crucial for managing your weight and overall health. Processed foods and hidden ingredients are pervasive, but small, intentional changes can make a significant difference.
Instead of relying on health claims on packaging, focus on whole, minimally processed foods that naturally support your body’s needs. Fresh vegetables, proteins and healthy fats provide the foundation for a balanced, nourishing diet.
This shift in mindset – thinking of food as a tool to nourish rather than as “good” or “bad” – can lead to lasting health benefits. By becoming more aware of the ingredients in your meals and snacks, you’re taking the first step toward better metabolic health and sustainable weight management.
