By Dr. Yara Husein (Food and Nutrition Expert)

Companies often use specific buzzwords on food labels to market products as healthy and weight-loss friendly options. In reality, these options can sometimes have the opposite effect. Here are some common foods and drinks that might be holding you back:

Fat-free dairy products

Many think that fat-free dairy products are ideal for dieting and do not contribute to weight gain. However, in truth, these products can cause weight gain because fat-free products are less satiating than their full-fat counterparts; fat is a nutrient that supports feelings of fullness and makes food more enjoyable. Furthermore, food manufacturers often replace fat with sugar in low-fat and fat-free products to compensate for the lost flavour. Beyond that, skimmed dairy products provide the body with fewer nutrients than full-fat products, because vitamins such as A, D, E, and K are fat-soluble vitamins that require fat to enter the body, be absorbed, and be utilized.

Gluten-free foods

While it is essential for people with gluten-related disorders to avoid gluten, gluten-free foods are not necessarily healthier than foods containing gluten. Some processed gluten-free foods and desserts contain the same amount of calories and added sugar—if not more—as other snacks. Studies, including a study published in the journal PeerJ, indicate that gluten-free snack foods tend to be lower in protein, fiber, and certain vitamins and minerals compared to their gluten-containing counterparts. They are also generally more expensive.

Breakfast cereals

Many people think that breakfast cereals are an ideal and healthy breakfast to start their day, but in reality, many cereals are made from refined grains that lack nutrients like protein and fiber, and they can contain a high percentage of added sugar. For example, Honey Nut Cheerios, which are marketed as heart-healthy, contain 12 grams of added sugar per cup. Eating large quantities of these and other cereals high in added sugar may lead to an increased risk of heart disease, high blood pressure, high triglyceride levels, and weight gain.

Energy and sports drinks

Companies market sports and energy drinks as ways to boost energy and athletic performance, but these drinks can contain a massive amount of sugar. Consequently, they can contribute to weight gain for people who consume them without performing intense physical exercise. For instance, a popular energy drink like Monster (473 ml) contains 54 grams of added sugar—a quantity much higher than the amount recommended by the American Heart Association (25g for women and 36g for men). Research, including a study published in the journal Pediatric Obesity, has linked the consumption of sweetened beverages to health problems, including high blood pressure, fatty liver, and obesity in children and adolescents.

Diet soda

When following a diet, many people may turn to sugar-free or calorie-free drinks, thinking they contribute to weight loss. However, studies indicate that diet soda may contribute to certain health problems by altering brain responses to food and increasing the desire to eat high-calorie foods such as sweets and fast food. A study published in the journal Nutrients linked the consumption of these drinks to a higher risk of metabolic syndrome, which is a group of symptoms that include increased belly fat, blood sugar, blood pressure, and blood lipid levels.