MANY snacks come packaged with words like “natural”, “low fat”, “organic” or “protein-packed”, but while these labels make foods appear healthy, the reality often tells a different story.

“Misleading marketing, hidden sugars, ultra-processing, and oversized portions can turn seemingly nutritious snacks into blood-sugar-spiking, calorie-heavy choices,” said dietician Claudhia Ashley.

Here are eight snacks she says look healthy but come with surprising downsides.

Granola

Granola started as a wholesome, simple food, but modern versions are often far from that.

“To make granola crunchy and flavourful, manufacturers add oils, syrups and sugar,” Ashley said. “A single serving (quarter cup) is tiny, but most people pour one cup or more, turning a “healthy bowl” into a 400 to 600 calorie meal. High sugar plus high fat means it’s easy to overeat without feeling full.”

Flavoured yoghurt

Yoghurt is known for being good for gut health, but flavoured varieties are a different story.

“They often contain added sugars, fruit syrups, or “purees” that are basically jam,” Ashley said. “Low-fat versions usually compensate by increasing sugar to maintain taste. Some small cups can reach 20 to 30 grams of sugar, similar to a small dessert. The spike in blood sugar may leave you hungrier shortly after.”

Veggie chips

The name makes people think they’re eating vegetables, but don’t be fooled, warned Ashley.

“Many veggie chips are made mostly from potato starch or corn flour with a sprinkle of vegetable powder for colour,” she said. “They’re often fried or heavily salted, just like regular chips, but nutrient content is usually minimal as most vitamins are destroyed during processing. You don’t get the fibre or phytonutrients that real vegetables offer.”

Protein bars / health bars

These are marketed as clean fuel or a post-workout snack, but many are closer to candy bars.

“They often contain sugar alcohols, syrups and processed protein isolates,” Ashley said. “Some pack 250 to 350 calories for a small bar and they are high in saturated fats when made with palm oil or certain nut butters.”

She said these bars can also cause digestive discomfort due to sugar alcohols and additives.

Dried fruit

Fruit seems healthy in any form, but dried fruit can be misleading.

“The downside is that water is removed, so sugar becomes concentrated,” Ashley said. “A small handful of raisins can equal the sugar content of a full cup of grapes, and many brands add even more sugar (example candied fruits) or coat them in oils.”

She said what equals two to three whole fruits can be eaten in a single bite with dried fruit.

Store-bought smoothies

They feel like a nutrient-packed treat, but store smoothies are often dessert in disguise.

“Many are blended with fruit juices, sorbets or sweetened yoghurts,” Ashley said. “And portions are huge — often 400 to 700 calories and 50-plus grams of sugar. Blending also removes fibre that helps slow digestion, making sugar hit the bloodstream fast. They can also cause energy crashes and hunger shortly after drinking.”

Trail mix

Nuts are nutritious, but trail mix can easily become a sugar bomb.

“Common mixes include chocolate chips, sugary dried fruit and candy-coated pieces,” Ashley said. “Nuts are healthy but calorie-dense, and it’s easy to mindlessly eat several servings, especially when they’re sweet and salty.”

Bottled “healthy” juices

Even cold-pressed juices marketed as detoxifying or immune-boosting come with pitfalls.

“Juicing removes fibre, leaving pure liquid sugar,” Ashley said. “Some bottles contain the sugar of three to five fruits in one drink. Big blood sugar spikes followed by drops can increase hunger and fatigue. Green juices are also often fruit-heavy, with only a small amount of actual greens.”