Debunking the Top 5 “Healthy” Foods That Aren’t Helping You
If you’re trying to eat clean, live longer, and stay sharp — the last thing you want is to be sabotaged by the very foods marketed to help you. But I see it every week in my practice: patients doing “everything right” and still feeling inflamed, foggy, or stuck.
Why? Because many so-called healthy foods aren’t actually serving your biology. They’re serving the food industry’s bottom line.
Let’s set the record straight. Here are five common “health” foods I regularly ask patients to ditch — and what to reach for instead.
1. Flavored Yogurt
It may look like a gut-friendly choice, but most flavored yogurts are loaded with added sugar — sometimes more than a donut. That sugar feeds the wrong gut bacteria and causes blood sugar crashes that leave you craving more.
Swap it: Choose plain, unsweetened Greek yogurt or coconut yogurt and add berries or cinnamon yourself. You control the sweetness — and the impact.
2. Granola
This one hurts — I grew up thinking granola was the gold standard of health. But most store-bought granolas are highly processed, packed with inflammatory oils, and sugar-heavy. Even the ones that say “organic” or “gluten-free.”
Swap it: Make your own at home with oats, nuts, coconut oil, and a touch of maple syrup — or go for overnight oats or chia pudding for more stable energy.
3. Plant-Based Meat Alternatives
I get it — you’re trying to reduce red meat, and the word “plant” feels like a green light. But many of these alternatives are ultra-processed, full of industrial seed oils, sodium, and additives your body doesn’t recognize.
Swap it: Build meals around whole plant proteins like lentils, beans, quinoa, and tempeh — or opt for organic, grass-fed meat in moderation if tolerated.
4. Green Juices & Smoothies
Not all juices are created equal. Many green juices are fruit-heavy, spiking your blood sugar with little fiber to buffer the hit. Even smoothies can hide added sugars, dairy, or high-glycemic fruits.
Swap it: If juicing, go mostly greens with lemon and ginger. For smoothies, use a clean protein powder, avocado or chia for fat, and a handful of berries for low-sugar sweetness. Always keep the fiber.
5. “Heart-Healthy” Vegetable Oils
Canola, soybean, corn oil — these are often labeled as heart-healthy, but they’re highly refined and prone to oxidation. They increase inflammation and can disrupt your omega-6 to omega-3 ratio — something I routinely test in my longevity panels.
Swap it: Use cold-pressed olive oil, avocado oil, ghee, or coconut oil for cooking and dressings. Your brain and cells will thank you.
The Bottom Line
Labels lie. Marketing is slick. But your body knows the truth.
If you’ve been eating “healthy” and still feel tired, bloated, foggy, or inflamed — it’s time to look deeper. You deserve food that fuels your biology, not just your belief system.
It’s not about perfection. It’s about upgrading your choices with intention, clarity, and science-backed strategy — so you feel sharper, lighter, and more energized in your own skin.
Because real health starts with knowing what you're really feeding — your body, or the marketing machine.
Disclaimer: The information provided on this website, including blog posts, is for general educational and informational purposes only and is not intended as medical advice. As a board-certified physician, I aim to share insights based on clinical experience and current medical knowledge. However, this content should not be used as a substitute for individualized medical care, diagnosis, or treatment. Always consult your own healthcare provider before making any changes to your health, medications, or lifestyle. EXOMIND Santa Monica and its affiliates disclaim any liability for loss, injury, or damage resulting from reliance on the information presented here.