When it comes to life priorities, the vast majority of people would say that health is at the top. And oftentimes, the easiest way for people to prioritize their health is through controlling what they eat.
The thing is, the food industry knows this. They go to great lengths to find some way to label their product as a “health food”, knowing that will win them points in the market.
But we like to dive deeper with food, doing the research to identify the best foods on the market. Whether there are problems with the farming on the front end, or problems with how companies process and treat the products on the back end, we’ve compiled a list of ten unexpected foods that might be worse for you than you think.
1. Pork
Pork is popular because it’s tasty, easy to cook, and seems to be packed with protein. But many pork products are actually very high in fat and sodium.
On a farm, the primary job of pigs is waste management. Their job is to eat things like feces, food scraps, and anything else that doesn't belong on the land. That means that their meat is pretty much built entirely from waste consumption.
For a higher quality protein source, try clean, pasture-raised meats like chicken, turkey, or grass-fed beef.
2. Shrimp
Shrimp seems like a light and healthy choice. But most shrimp are farmed overseas in crowded tanks with sketchy health regulations. They’re often treated with antibiotics or chemicals. Some are imported from places with low safety standards.
If you love seafood, try wild-caught salmon or sardines. These are usually lower in toxins and higher in omega-3 fats.
3. Corn
Corn has been heavily overproduced in the United States since the 70s. As a result, corn is in almost everything. It’s sweet, cheap, and easy to grow. But most corn in the U.S. is genetically modified and heavily sprayed with chemicals. It is also very starchy and can spike blood sugar.
Be wary of corn products in your food (once you start looking for them, you’ll see them everywhere). Try swapping corn for other fiber-rich grains like quinoa or lentils.
4. Spinach
Spinach sounds super healthy, and it does have some good nutrients. But spinach is one of the most pesticide-heavy vegetables on the market. Even after washing, many chemicals can still remain.† (https://www.ewg.org/foodnews/dirty-dozen.php)
Try buying organic spinach when possible, or mix in other leafy greens like arugula, kale, or romaine that are lower in pesticide levels.
5. White Potatoes
Potatoes are filling and cheap. But they are very high in carbs and low in protein. Like spinach, they also rank high in pesticide residue.† Eating too many white potatoes can lead to blood sugar spikes and crashes.
Swap them out for roasted carrots, cauliflower mash, or even sweet potatoes for a steadier energy boost.
6. Fruit Juice
Juice sounds healthy because it comes from fruit. But most juice has just as much sugar as soda. It’s pretty much the equivalent of drinking a whole can of soda and then taking a vitamin. Fruit juice is missing the fiber that helps your body process natural sugars.
A better choice is eating whole fruit. An apple or orange will fill you up more and help keep your blood sugar stable.
7. Flavored Yogurt
Yogurt is great for your gut, but flavored yogurts often have a lot of added sugar. Some even have as much sugar as a candy bar (!).
Plain Greek yogurt with a little honey and fresh fruit is the way to go. You still get the protein and good bacteria, but with fewer additives.
8. Vegetable Oils
“Vegetable” oils sound healthy at first, until you realize they actually come from seeds that have been highly processed to produce oil. Corn, soybean, and canola oil are used in many homes and restaurants. But when consumed in large amounts, they can spike the amount of omega-6 fatty acids in your body to inflammatory levels.†
Use olive oil, avocado oil, coconut oil, or grass-fed butter instead. These fats are more stable and easier for your body to use (not to mention a lot tastier).
9. Oatmeal Packets
Oatmeal might sound like a healthy breakfast. But many instant oatmeal packets are full of added sugar, artificial flavors, and preservatives. They also spike your blood sugar quickly without keeping you full for long.
A better option is to make your own oats from scratch. Use plain rolled oats or steel-cut oats. Add your own toppings like fruit, nuts, cinnamon, or a scoop of protein powder. That way, you get the fiber and comfort of oatmeal without the sugar crash.
10. Oat Milk
Oat milk is trendy and creamy, and many people think it is a healthy choice. But most store-bought oat milk is high in sugar and made with processed oils. Some brands also use gums or additives that may upset your stomach.
Oats are a grain that can spike your blood sugar, and turning them into milk removes most of the fiber that helps balance that out.
If you like oat milk, look for unsweetened versions with no seed oils or try making your own at home. Another good option is full-fat coconut milk (but don’t forget to check the label).
If you’re ready to take the guesswork out of eating healthy, we created a stellar resource you can use. The ViCera Diet Guide is a research-backed, experience-driven roadmap built on years of work in health coaching, professional sports, and real-world results. It outlines a sustainable, nourishing approach to food that emphasizes nutrient density, bioavailability, and long-term health without being restrictive or dogmatic.
Inside the guide, you’ll learn how to structure your meals, what to prioritize on your plate, and how to fuel your body for energy, strength, and fat loss. Whether you're a beginner or just looking for a reset, this guide gives you the tools to eat better for life.
Download the ViCera Diet Guide to take the next step in your wellness journey with confidence.
