The word “health” doesn’t mean the same thing to everyone, especially when it comes to nutrition. While some may consider a high-protein diet healthy, others may prioritize a plant-based diet. The same goes for foods: There’s no universal definition of “healthy,” but many earn the label based on their perceived benefits. However, many foods and drinks touted as healthy can cause weight gain if not consumed in moderation.
Take fats, for example. Some oils are rich in heart-healthy fats that we should incorporate into our meals. However, consuming too much of these oils can lead to high calorie intake, since just one tablespoon adds more than 100 calories. Two things can be true at once: A food can provide health benefits while also contributing to weight gain.
To help you get the most out of the foods you eat without tipping the scales, here are 10 “healthy” foods that can actually make you gain weight. Keep reading and for more, don’t miss 14 ‘diet’ foods that are actually unhealthy for you.
Acai bowls

Gaining popularity in recent years, acai bowls are another perceived “healthy” food. Loaded with fruit and topped with ingredients like chia seeds, nuts, and granola, acai bowls are a source of healthy fats, antioxidants, and fiber. Although these are important nutrients, acai bowls often contain a high number of calories and sugar. Much of the sugar is naturally present in the fruit, but the added sugar used to sweeten the bowl can be a problem for your waistline. Without forgetting, with number of calories which can well exceed 600 calories depending on the toppings, this food can put you over your caloric needs quite quickly.
To reduce the sugar and calories in your bowl, make sure they don’t add sugar to the fruit mixture and limit your toppings.
Matcha Latte


This powdered green tea has gained popularity in recent years due to its antioxidants and natural caffeine. Whisk this powder in warm water and enjoy it as is is the best way to get all the health benefits without the high-calorie ingredients. However, most people enjoy matcha when served in a latte. This means the antioxidant-rich powder is now potentially served with lots of added sugar.
In fact, a big Dunkin’s Iced Matcha Latte contains 43 grams of sugar while a large Starbucks matcha latte contains 29 grams of sugar (with 39 grams of sugar in a Venti!), which is more than you should have in an entire day!
If you enjoy your matcha in latte form, forgo the syrups and sugar and instead serve it with the milk of your choice.
Granola


Perhaps one of the oldest manufactured foods and renowned for being healthy, traditional granola is a mixture of oats, nuts, seeds and dried fruit. While each of these foods offers its own health benefits, the downside to granola primarily comes from the added sugar and oil used as binders in the crunchy cereal alternative. The combination of these ingredients results in a high-calorie food, often containing high amounts of added sugar and little protein. For example, Kroger’s Simple Truth Mixed Berry Granola contains 20 grams of added sugar per serving and only 4 grams of protein.
There are granola options with less added sugar, so keep an eye out for those as they are healthier alternatives. A good rule of thumb is to choose options with less than 8 grams of added sugar per serving. You can also try making your own granola at home to enjoy this classic treat in a healthier way.
Red wine


Red wine, often praised for its antioxidant properties, could contribute to weight gain. Not only does a single drink provide over 100 calories, but the way your body uses alcohol as a source of energy can cause other nutrients to be stored as fat. The combination of empty calories and wine’s effects on energy metabolism makes it a likely source of weight gain.
If you enjoy a glass of red wine with dinner, try to limit yourself to just one. And if you’re justifying calories for antioxidants, think again: It’s best to get antioxidants from supplements or nutrient-dense foods while controlling your red wine intake.
MCT Oil


When the ketogenic diet gained popularity years ago, so did the use of MCT oil. Medium-chain triglycerides (MCTs) are a type of fat that can be used for immediate energy, which is not the case for most other types of fat. Although this unique absorption may allow it to help with weight loss When used in place of other oils, this method could potentially backfire. Just one tablespoon of MCT oil provides about 120 calories. Adding multiple servings of this oil to your meals can lead to consuming excess calories quite easily, which could promote weight gain.
If you want to enjoy the health benefits of MCT oil, replace it with an oil currently used in your diet to avoid adding excess calories to your day.
Protein bars


A convenient food that can sometimes replace a full meal, protein bars can also make you gain weight. Although they provide important nutrients, like protein and fiber, they can also be a dense source of calories and contain added sugar. Actually, some popular barslike Gatorade protein bars, contain a day’s worth of added sugar, based on American Heart Association recommendation for women.
The convenience of a protein bar is hard to beat, so if you want to incorporate this on-the-go snack into your meal plan, be careful about your choice. Look for healthy protein bars with less than 5 grams of added sugar, at least 10 grams of protein, and 3 grams of fiber. If you’re using the bar as a quick snack, it should also be under 200 calories.
Flavored Oatmeal


Oatmeal is a notable source of fiber and also contains plant-based protein. It can be combined with healthy fats, like nuts and nut butter, and fruit to create a quick, balanced breakfast. However, flavored options usually come with several grams of added sugar. Some of the most popular flavors can provide 22 grams of total sugar and 17 grams of added sugar, making them a food that could contribute to weight gain. Added sugar has been linked to obesity and weight gain in many demographics, and even chronic disease.
Instead of flavored oatmeal packets, opt for a plain variety and sweeten it naturally with fruit and a light drizzle of honey.
Flavored yogurt


Yogurt can be a good source of protein and provide important nutrients, like calcium. However, flavored yogurts can also provide a shocking amount of added sugar. For example, Strawberry of the Greek Gods with Honey Greek yogurt contains 15 grams of added sugar per serving. This added sugar provides empty calories, making it a less filling option. And traditional yogurts with high sugar content and less than 5 grams of protein per serving are even worse. These options provide minimal nutritional value and are more likely to contribute to weight gain.
If you like yogurt in your meal plan, opt for a plain variety and add frozen fruit puree as a natural sweetener. There are options that offer flavored, low-sugar varieties, so keep an eye out for those when you need a quicker snack.
Dried fruits


Dried fruits contain fiber, iron and a variety of other vitamins and minerals. Unfortunately, dried fruit can also be a concentrated source of added sugar and is not particularly filling when eaten alone. In fact, classic Craisins Ocean Spray pack 26 grams of added sugar per serving! Whether you use dried cherries to make your homemade granola or add dried cranberries to your fall salad, check the nutritional value before purchasing your next package of dried fruit.
Choose options with no grams of added sugar and always be sure to pair your dried fruit with a source of protein or fat to make it more filling. For example, a serving of dried mango dipped in almond butter or dried cherries combined with your favorite nuts will make a more balanced snack.
Electrolyte drinks


With so many options on the shelves today, you may have been told how important it is to drink a daily electrolyte supplement. The reality is that most people don’t need to consume it regularly. Not only can they provide excess sodium to your day, a nutrient most people already get too much of, but they can also contain sugar. Options with less sodium and minimal added sugar, like NUUN Daily Hydrationprovide a modest electrolyte replenishment without adding significant amounts of electrolytes and sugar to your day.
If you are particularly active or sweat a lot, electrolyte drinks may benefit you. However, most of us can meet our fluid and electrolyte needs with just water. This avoids the excess sugar found in many electrolyte supplements and prevents you from overdoing it with certain nutrients.
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