A drizzle of golden agave syrup, a splash of oat milk in your latte, a generous scoop of granola — these small rituals can feel like the epitome of healthy living. But according to nutritionists Rhiannon Lambert and Kim Pearson, the “health halo” surrounding some trendy foods can be misleading.
They point out that eight popular choices, often marketed as wholesome or natural, may actually be hiding high levels of sugar, fat or salt.
Over time, those hidden ingredients can quietly increase the risk of weight gain, diabetes or heart disease. Their advice is not to panic or give up these foods entirely, but to understand what’s really in them — and how to enjoy them sensibly.
The sweet “natural” alternative
Agave syrup enjoys a reputation as a natural sweetener, but it’s around one-and-a-half times sweeter than regular sugar and contains about 70 grams of sugar per 100 grams. That sweetness quickly adds up in drinks or baking, boosting calorie intake and harming dental health. Nutritionists suggest limiting added sugars — even “natural” ones — to around six teaspoons a day.
Plant-based, but not always pure
Almond, oat and coconut milks are celebrated as lighter, plant-based alternatives to cow’s milk. Yet many contain added sugars, stabilisers and flavourings. Choosing unsweetened varieties and reading labels carefully is key to keeping them genuinely healthy.
Good fats can still be heavy
An avocado is full of fibre and heart-friendly fats, but a medium fruit packs roughly 20 grams of fat and 250 calories. Enjoyed without restraint, even healthy fats can lead to calorie overload.
Coconut oil is another darling of the “clean eating” movement, but at about 90 percent saturated fat — higher than butter — a single tablespoon delivers 13 grams of saturated fat. Too much can raise bad cholesterol and heart disease risk.
Breakfast and snack pitfalls
That seemingly virtuous bowl of granola may be hiding a sugar spike. Some superberry blends contain more than eight grams of sugar in just a 50-gram serving, leading to blood sugar highs and mid-morning slumps. Pairing it with protein or unsweetened yogurt can help stabilise energy.
And those colourful vegetable chips? Despite being made from vegetables, they’re often fried in oil and sprinkled with salt, making them as calorie-dense as regular crisps.
Processed doesn’t always mean better
Vegan burgers can be another trap. While they offer a meatless option, many are highly processed and contain high levels of salt, sugar and fat — some patties clock in at six grams of saturated fat. Less processed plant proteins like beans, lentils or quinoa are healthier alternatives.
Even a classic Caesar salad can surprise you. Creamy dressing, croutons and cheese add up to more saturated fat and salt than you might expect — a chicken Caesar can rival a cheeseburger in fat content. Making your own lighter dressing and skipping the croutons helps restore its “healthy” status.
Awareness, not fear
Lambert and Pearson emphasise that none of these foods are “bad” on their own. The real issue is how they’re made, portion sizes, and how often we eat them.
By being mindful — opting for unsweetened plant milk, smaller servings of high-fat foods, homemade dressings — you can still enjoy these favourites without falling into the “healthy but not healthy” trap.
In the end, good nutrition isn’t about avoiding entire foods, but making informed, balanced choices that genuinely support your well-being.
Marco Lam (marco.lam@singtaonewscorp.com)
