Many consumers are drawn to foods labeled as “low-fat,” “keto-friendly,” or “zero-calorie,” believing these products are healthy options. However, experts warn that such labels can be misleading and may not reflect the overall nutritional value of a product.
Dr. Krystal Lopez, a primary care physician at Houston Methodist, explains that marketing often focuses on one positive attribute of a food while ignoring its drawbacks. “We can be quick to buy something that says low fat, low sugar, keto friendly — and companies are allowed to do that legally as long as one component is,” she says. “Those words sell products, but they don’t describe the overall health of the product.”
The phenomenon known as the “health halo effect” occurs when consumers assume a food is healthy based on certain claims or buzzwords. Dr. Lopez notes that this oversimplification can lead people to overlook important nutritional factors. “People may see ‘high calcium’ and think ‘good bone health,’ or ‘low fat’ and expect weight loss,” she explains. “It makes patients think they can eat unlimited amounts of a certain item, or that ‘zero calories’ means no consequences. There are other health aspects and repercussions that get missed.”
Some common foods marketed as healthy include flavored yogurts, granola and protein bars, deli meats, energy drinks promoted as better-for-you options, fruit-juice gummies and juices, and zero-calorie or fat-free products like salad dressings and sodas.
For example, flavored yogurts often contain high levels of added sugars—sometimes up to 30 grams per serving—despite being advertised for their probiotics and calcium content. Dr. Lopez recommends choosing plain Greek yogurt with fresh fruit instead: “A lot of flavored yogurt is filled with sugar,” she says.
Granola and protein bars also present challenges; while they offer convenience and protein, they may have calorie counts similar to candy bars along with processed ingredients. Dr. Lopez advises prioritizing whole foods over these snacks: “The protein quality in these are more processed than what you’d get from fresh fish or chicken… It would be better to stick with whole foods or make a homemade smoothie for a snack or meal replacement.”
Deli meats provide an easy source of protein but come with high sodium content and preservatives linked to increased health risks. According to Dr. Lopez: “These are filled with sodium and preservatives… High consumption is associated with colon cancer risk, as the way it’s prepared can cause oxidative DNA damage in the gut.”
Energy drinks marketed for clean energy can also pose risks due to their caffeine content—sometimes around 200 milligrams per can—which could contribute to elevated blood pressure or irregular heart rhythms if consumed in excess.
Fruit-juice gummies may claim real fruit content but still have significant added sugars without the fiber benefits found in whole fruit. Similarly, fruit juices lack the fiber provided by eating whole fruits.
Zero-calorie diets and fat-free items often contain artificial sweeteners or extra processing which might disrupt appetite regulation: “Diet soda can still increase the risk for obesity and diabetes,” cautions Dr. Lopez.
Marketing terms like organic, natural, gluten-free, or high-protein do not always indicate healthier choices either. The term “organic” refers only to how food was produced rather than its nutrition profile; “natural” lacks regulation; gluten-free products benefit those with celiac disease but aren’t necessary for others; high-protein labels should prompt questions about ingredient sources.
“It is important to know the definitions of the buzzwords we’re paying for,” says Dr. Lopez.
She offers several tips for smarter shopping:
– Read full nutrition labels beyond just calories.
– Make grocery lists ahead of time.
– Watch portions of calorie-dense foods such as nuts or oils.
– Swap highly processed snacks for whole foods where possible.
– Opt for water over sugary drinks.
– Choose simple dressings made from olive oil rather than sugar-laden alternatives.
Ultimately, Dr. Lopez emphasizes building balanced eating patterns over relying on individual claims: “Knowing about and following a healthy eating pattern like the Mediterranean diet helps us with balance… Fresh ingredients and meal prep beat premade or microwave meals for control over sodium, sugar and fat.”
She concludes: “A lot of labels are designed to be eye‑catching so we buy the product… They’re not necessarily accurate about the nutritional value… The ‘health halo’ can make almost any food look good. But when you read the labels, watch portions and choose whole foods more often, you turn off the halo and make decisions based on what your body actually needs.”
