Smart Foods That Cause Weight Gain: What to Avoid

Dr. Constance Odom, MD

Medically reviewed by

Dr. Constance Odom, MD

Dr. Constance Odom, MD

About

Constance Tambakis Odom, MD graduated in 1987 with her Doctorate of Medicine from the New York Medical College, and was an Anesthesiologist Resident from 1988 to 1991 at the Brookdale Medical Center PGY II (CA-I)-PGY IV (CA-III). She is Board Certified by the American Board of Anesthesiology since 1998 and American Academy of Anti-Aging Medicine since 2002. Constance Odom, MD is affiliated with the American Medical Association, American Academy of Anti-Aging Medicine, American Society of Anesthesiology, Georgia Society of Anesthesiology, Hellenic Medical Society of New York, North Carolina Society of Anesthesiology, and Society of Ambulatory Anesthesia.

Credentials

Medical Director At:

• Nu Image Medical
• MetroMedispa P.A.

Staff Anesthesiologist at:

• Betsy Johnson Regional Hospital in Dunn, NC
• Onslow Memorial Hospital in Jacksonville, NC
• Duplin General Hospital in Kenansville, NC

Director of Anesthesia Services at:

• Jacksonville Surgery Center in Jacksonville, NC

Written by our editorial team.

Last Edited 8 years ago · 5 min read

Introduction: Beware of “Healthy” Foods That Cause Weight Gain

Maintaining a healthy and balanced diet is crucial for weight management, but many foods marketed as “smart,” “healthy,” or “diet-friendly” can actually contribute to weight gain. It’s essential to recognize these hidden culprits to avoid unexpected weight gain and make truly healthy choices.

1. Bottled Apple and Orange Juice

You might think bottled apple or orange juice is a great source of vitamin C, but it’s loaded with carbs and sugar. A 16 oz. bottle of orange juice can contain as many carbs as five slices of bread and the equivalent of 12 spoonfuls of sugar. Opt for whole fruits instead to benefit from fiber and reduced sugar intake.

2. Bottled Tea

While bottled tea may seem like a healthier alternative to sugary sodas, many brands contain sugar levels comparable to or even higher than regular soft drinks. Check the label and choose unsweetened tea to avoid extra calories.

3. Dried Fruit

Dried fruit may appear healthy but is often much more calorie-dense than fresh fruit. Dried fruits can contain 5 to 8 times the calories of their fresh counterparts and often come with added sugars. Consume dried fruit in moderation and opt for fresh fruit when possible.

4. Granola

Granola is often perceived as a nutritious cereal alternative, but it can be high in added oils and sugars. Many granola brands pack more calories and unhealthy fats than traditional cereals. Choose a low-sugar cereal or make your own granola at home with minimal added sugars.

5. Muffins

Muffins, including bran varieties, are frequently loaded with sugar and butter. Even if they seem like a healthier option, they often contribute to excessive calorie intake. Consider whole-grain toast or Greek yogurt with fruit as a healthier breakfast choice.

6. Rice Cakes

Marketed as a light snack, rice cakes offer minimal nutritional value. They lack protein and fiber, leaving you feeling hungry soon after. Opt for snacks high in protein and fiber, such as nuts or fruit, to keep you satisfied.

7. Salad

Salads can be deceivingly unhealthy, especially those served in restaurants. Ingredients like shredded cheese, candied nuts, croutons, and calorie-laden dressings can turn a healthy salad into a calorie bomb. Choose salads with a variety of vegetables and a light vinaigrette or dressing on the side.

8. Sushi Rolls

Sushi rolls are often considered a healthy meal, but they can be high in calories due to creamy sauces, tempura batter, and sodium-rich soy sauce. Choose sushi options with fresh vegetables and lean proteins, and avoid those with heavy sauces.

9. Tofu

Tofu itself is a good source of protein, but it's often prepared with unhealthy accompaniments. Deep-fried tofu or tofu dishes with rich sauces can negate its health benefits. Opt for grilled or baked tofu with minimal added fats and sodium.

10. Veggie Burgers and Dogs

Veggie patties may seem like a healthier alternative to beef, but many are high in calories and fat. Additionally, the buns and condiments used can add significant amounts of sugar and carbs. Choose veggie burgers with whole-grain buns and minimal condiments.

11. Wraps

Wraps are frequently marketed as a healthier option compared to sandwiches or burgers, but they can be just as calorie-dense. Large flour tortillas and heavy dressings often contribute to high calorie counts. Choose whole-grain wraps with lean proteins and plenty of vegetables.

Conclusion: Making Smart Food Choices

To avoid weight gain, it’s crucial to be aware of foods that are marketed as “healthy” but can contribute to excess calories and sugar intake. Focus on whole, unprocessed foods and be mindful of hidden sugars, unhealthy fats, and excessive carbs. Make informed choices to maintain a healthy weight and support your overall well-being.

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your physician about the risks and benefits of any treatment. Nu Image Medical may not offer the medications or services mentioned in this article.