In the world of health and wellness, it's easy to get caught up in the hype and assume that certain foods are automatically healthy just because they're marketed that way. But as a nutritionist, I've seen time and again that what's on the label isn't always what's in the package. And when it comes to Indian cuisine, there are some foods that are often considered healthy, but which deserve a closer look. Here are seven foods that Indians often think are healthy, but which nutritionists say deserve a closer look, and why.
Multigrain Bread
Multigrain bread is a staple in many Indian households, but it's not always the healthy choice it seems. While the word 'multigrain' might sound like health in a loaf, it doesn't automatically mean whole grains. Many multigrain breads are still made mostly with refined flour, with a few seeds or grains sprinkled in for appearance. The real test, as nutritionists often point out, is not the packaging slogan but the ingredient list. If refined wheat flour is the first ingredient and fibre is low, it's still more processed than people assume. Whole wheat or genuine whole grain bread, with a short and sensible ingredient list, is usually the better pick.
Flavoured Yogurt
Curd has a strong reputation in Indian households, and rightly so. It's simple, protein-rich, and easy on the stomach for many people. But flavoured yogurt is a different story. Strawberry, mango, vanilla, and 'fruit mix' versions often contain added sugar, flavouring agents, and thickeners that push them far away from plain dahi. The problem is not yogurt itself, but the sweetened version sold as a wholesome snack. A tub that looks light and probiotic can quietly carry dessert-level sugar. Plain yogurt, topped with fruit or a little honey if needed, is a better compromise.
Fruit Juice
Fruit juice is probably the biggest impostor on the list. It has the image of freshness, vitamins, and a quick morning boost. But once fruit is stripped of its fibre and turned into juice, what remains is a fast-digesting sugar load. Even packaged juices labelled '100 per cent' can be misleading, because the natural fibre that slows absorption is gone. Whole fruit is the better choice almost every time. It fills you up more, digests more slowly, and delivers the fruit's nutrients in a more balanced form. Juice may look healthy in a glass, but it behaves more like a sweet drink than a meal.
Breakfast Cereals
Cereal is marketed as a quick, modern, healthy breakfast, especially when the box is covered with words like 'high fibre', 'fortified', or 'energy'. But many popular cereals, especially the sweeter ones, are loaded with sugar and refined grains. They may be fortified with vitamins, but that doesn't cancel out the fact that they can spike blood sugar and leave you hungry soon after. For children especially, this matters. A bowl of cereal can look neat and nutritious on the outside while functioning more like a sweet snack. Oats, poha, upma, eggs, or plain muesli with nuts usually offer a more balanced start.
Granola
Granola has become a wellness staple, often associated with fitness, clean eating, and weight loss. The reality is more complicated. Many store-bought granolas are baked with oil, syrup, jaggery, or honey, which makes them calorie-dense and surprisingly sweet. This is one of those foods that can be healthy in the right version and misleading in the wrong one. A spoonful or two over curd may be perfectly fine. A big bowl, especially with dried fruits and sweetened clusters, can easily turn into a dessert dressed as breakfast.
Packaged Smoothies
A homemade smoothie made with fruit, curd, seeds, or nuts can be a genuinely useful meal. Packaged smoothies, however, are a different creature. They are often pasteurised, sweetened, and stripped of the freshness people assume they have. Some are little more than fruit-flavoured sugar drinks with a healthy reputation. The danger is in the convenience. When a bottle says smoothie, it feels nourishing before you even check the ingredients. But nutritionists usually advise reading the label carefully, because the sugar content can be much higher than expected.
In my opinion, the key takeaway here is that healthy branding is not the same as healthy eating. A food can sound virtuous and still be overloaded with sugar, sodium, refined flour, or unnecessary additives. But that doesn't mean these foods are forbidden. It does mean they should not be treated like health foods just because the label says so. It's important to read the ingredient list carefully and make informed choices. After all, in the world of health and wellness, knowledge is power.
