The Truth About “Healthy” Packaged Foods: Are They Really Healthy? Dietitian Weighs in

Are Packaged Healthy Foods Really Healthy?

With the rise in the chatter around healthy foods being the new substitute to quick healthy meals, it is easy to get in the hype without realising if it is actually beneficial for your health. According to Pande, “Many so-called healthy foods are highly processed and misleading in their claims. The two major trends that I am seeing are misleading claims on labels and hidden sugar and sweeteners.”

• Misleading Claims on Labels:  Terms like ‘natural’, ‘low-fat’, ‘multigrain’, or ‘no added sugar’ can be misleading. These labels are marketing tools, not health guarantees. Its leading example is the multigrain label, as multigrain doesn’t mean whole grain. It can still be made with refined flour (maida) as a major component.

Hidden Sugars & Sweeteners:  Even if it says “no added sugar,” there may be fruit concentrates, maltodextrin, or artificial sweeteners. These can still spike blood sugar or affect gut health. They are low in key nutrients and go through the ultra-processing, which reduces nutrient absorption or causes inflammation in some people.

ALSO READ: 6 Healthy High-Carb Foods That Boost Energy and Nutrition

What Ingredients and Marketing Terms to Avoid?

Packaged foods are often packed with preservatives and artificial sweeteners, hidden names that are often not known by the majority of people. To make a smart and nutritious decision, Pande suggested a list of ingredients to be cautious of.

These Ingredients are: 

• Added sugars (e.g., corn syrup, cane juice)
• Refined grains (e.g., enriched flour)
• Artificial sweeteners (e.g., aspartame)
• High sodium (more than 400 mg per serving)
• Trans fats (look for hydrogenated oils)
• Artificial additives (e.g., colours, preservatives)

Misleading Marketing Terms to Be Aware of:

• ‘Natural’: Not always healthy or chemical-free.
• ‘No added sugar’: May still have high natural sugars.
• ‘Multigrain’: Doesn’t mean whole grain.
• ‘Low-fat’: Often high in sugar.
• ‘Organic’: Can still be junk food.

Pande advised, “Always check the ingredient list and nutrition label, not just the front of the pack, but also the back, as the detailed nutritional value and ingredient list are on the back of the product.”

Can Consuming Packaged Health Foods Sabotage Weight Loss?

“Yes, regularly eating packaged 'health' foods can harm weight loss or nutrition goals. Many of these products contain hidden sugars, excess sodium, or artificial ingredients. They’re often highly processed and less filling than whole foods, which can lead to overeating. Misleading labels like “low-fat” or “high-protein” may also cause people to think they’re healthier than they are,” suggested Pande. 

ALSO READ: Flavourful, Non-Sugary Drinks To Keep Yourself Hydrated

What Are Some Whole-Food Alternatives to the Most Commonly Consumed “Healthy” Packaged Snacks?

Packaged foods are made to last longer and are more focused on increasing shelf life than your supporting your fitness goals. According to Pande, “Instead of consuming 'healthy' packaged snacks, opt for whole-food alternatives like fresh fruits and vegetables, nuts, seeds, hard-boiled eggs, and Greek yoghurt.” Some healthy options, as suggested by Pande, include:

1. Instead Of: Protein Bars

Have: Boiled moong sprouts chaat or roasted chana

2. Instead Of: Baked Chips or Namkeen

Have: Roasted makhana or steamed sweet potato with chaat masala.

3.  Instead Of:  Granola Bars or Diet Biscuits

Have: Ragi porridge with fruit or multigrain roti with jaggery.

4.  Instead Of:  Flavoured Trail Mix

Have: Dry fruits + dates (khajur/anjeer) or homemade dry fruit laddoo.

5. Instead of Fruit Juices or Fruit Snacks

Have: Whole fruits like guava or papaya, or fresh coconut water.

How to Opt for the Right Food?

1. Read the Ingredient List First

• Go for shorter lists with familiar names (whole grains, nuts, seeds).
• Avoid: hydrogenated oils, high fructose corn syrup, artificial sweeteners, emulsifiers, and preservatives like BHA, BHT.

2. Check the Nutrition Label

The per 100g rule helps you compare products easily.

Look for:

• High fibre (>3g/100g)
• Low sugar (<5g/100g)
• Low sodium (<120mg/100g)
• Healthy fats (mono/polyunsaturated > saturated)

3. Don’t Be Fooled by Buzzwords

• Multigrain is not equal to whole grains; check if whole wheat or millets are listed first.
• Sugar-free may mean artificial sweeteners under the names acesulfame K and sucralose.
• Low-fat often means higher sugar to maintain taste.

4. Know Common Indian Packaged Traps

• Masala oats, ready-to-eat poha, upma: Often contain palm oil, excess salt, and flavour enhancers (MSG).
• Namkeen, Bhujia, Roasted Snacks: May be labelled “baked/roasted” but contain refined oils and high sodium.
• Packaged curd/yoghurt: Flavoured versions may have high sugar. Prefer plain, unsweetened.

5. Look for Certifications

• Prefer FSSAI-approved products with clear date stamps.
• If organic, look for India Organic or Jaivik Bharat logos.

6. Packaging Type Matters Too

• Avoid plastic-heavy packs, especially those not marked BPA-free.
• Choose items in glass jars or paper packs when possible for environmental and safety reasons.

ALSO READ: Do You Consume Packaged Food Often? It Could Be High On Preservatives And Can Lead To These Side Effects

Bottom Line: Packaged Food is For Seldom Use

Packaged foods, either healthy or otherwise, have preservatives, added sugar and oils that can add negatively to yoyr health instead to adding to your healthy diet. However, it can be consiumed some times but shoulfd be avoided in regular use. Morever, good food consumption is avout making smarter choices and not restricting yourself. So, practice the tip given above to lead a happy and healthy life!