The ‘healthy’ supermarket staples that are actually bad for you: Dietitian SUSIE BURRELL reveals the popular items she avoids at all costs – and what you should be buying instead

There’s a quiet sense of satisfaction that comes with placing an unhealthy treat back on the supermarket shelf in favour of its low-calorie, slightly less fun alternative.

And why shouldn’t you feel good about it? Low-carb bread, ‘diet’ soda, low-sugar protein bars and vegetable chips should all be better for you – in theory, at least.

But that’s not always the case in reality. Sometimes you are better off indulging in the real thing rather than spending more on a ‘healthy’ dupe.

Sydney-based dietitian and author Susie Burrell says the secret to finding out which option is best is often hidden in the ingredients list on the back of the label.

While the product may seem appealing from the front – and even boast a four- or five-star health rating – it’s not until you look closely at the back that you realise how highly processed these healthy alternatives can be.

Susie says smart shoppers should always ask themselves two questions: 1) is the ingredients list far longer than it should be? and 2) do I recognise every ingredient?

If the ingredients list is long and confusing, you are dealing with a highly processed food and it’s best avoided – even if does contain fewer calories.

Syrups, rice starch, soy protein, flavour enhancers (including MSG) and vegetable oil are all common ingredients found in low-sugar or low-carb supermarket items that undermine their health benefits.

Dietitian Susie Burrell has revealed the ‘healthy’ supermarket items she avoids at all costs

Susie says one of the biggest misconceptions about these alternatives is that a highly processed product with no sugar is healthier than a less-processed product that contains a small amount of added or natural sugar.

‘Just because it looks healthy and is made to sound healthy, doesn’t mean that it is healthy.’

Here, Susie shares the nine supermarket items that could be secretly sabotaging your diet – and the healthy alternatives you should be buying instead.

1. Low carb wraps: Simson’s Pantry low-carb, keto friendly wraps

While they may sound diet-friendly, cutting all carbs inevitably leads to cravings and overeating later in the day.

And for this reason, ultra-processed, low-carb wraps offer little other than a dose of processed fibres and are likely to leave you feeling bloated and unsatisfied after eating them.

Instead of buying Simson’s Pantry low-carb keto friendly wraps, switch to Woolworths Wholegrain Wraps or Coles Wholemeal & Grain Wraps.

Simson's Pantry low-carb keto friendly wraps

Woolworths Wholegrain Wraps

Cutting all carbs inevitably leads to cravings and overeating later in the day. Instead of Simson’s Pantry low-carb keto friendly wraps (left), switch to Woolworths Wholegrain Wraps (right) or Coles Wholemeal & Grain Wraps

2. Diet soft drink: Diet Coke, Pepsi Max

Artificial sweetener will certainly give you a hit of sweetness, being 200 times sweeter than sugar itself, but diet soft drink can negatively impact blood glucose levels and drive cravings for more sweet food.

So your efforts to cut down on sugar with diet sodas could actually be making you consume more sugary foods in the long term. 

Opt instead for a sparking mineral water with a touch of flavour like Mount Franklin’s Lightly Sparkling, which comes in various natural flavours such as lime, raspberry and passionfruit.

Diet Coke

Mount Franklin's Lightly Sparkling

Susie says drinking diet soft drink can negatively impact blood glucose levels and drive cravings for more sweet food. Instead go for something like Mount Franklin’s Lightly Sparkling

3. Low-sugar snack bars: Aldi’s Hillcrest Low Sugar Delight Choc Coconut Bars

A quick glance at Aldi’s ‘low-sugar’ choc-coconut bars was enough for Susie’s podcast co-host and nutritionist Leanne Ward to notice some red flags.

She immediately saw the snack contained almost 20 ingredients, with the top two being chocolate and desiccated coconut.

Susie’s main takeaway? If it looks like a chocolate bar, it probably is a chocolate bar. And when you take the sugar out of a product, you have to replace it with something.

Aldi's Hillcrest Low Sugar Delight Choc Coconut Bars

Table Of Plenty Milk Choc Mini Rice Cakes

Instead of Aldi’s ‘low-sugar’ choc-coconut bars, try Table Of Plenty Choc Mini Rice Cakes

‘If you scan an ingredient list and it’s long with a range of ingredients you don’t recognise, you’re better off having a Bounty bar in my mind,’ says Susie.

It’s better to have a treat and acknowledge it as such than it is to eat something that is masquerading as a healthy snack when it really isn’t.

But if you are on a health kick and fancy some chocolate, curb your sugar cravings with Table of Plenty Milk Choc Mini Rice Cakes.

They continue just two main ingredients – milk chocolate and wholegrain brown rice – are gluten free and are only 20 calories per rice cake.

4. Protein bars: Mayver’s Low Carb High Protein Salted Caramel Bars

A chocolate-flavoured, ultra-processed snack bar packed full of processed forms of fibre and protein is not the same as whole natural sources of protein.

Natural, protein-rich foods like nuts, yoghurt and cottage cheese can be enjoyed as a filling snack minus the myriad of processed ingredients used to pack 10g of protein into a single bar.

For a healthier protein bar alternative, try Carman’s Nut Bars.

Mayver's Low Carb High Protein Salted Caramel Bars

Carman's Nut Bars

Susie suggests switching Mayver’s low-carb high protein salted caramel bars (left) for Carman’s roasted nutbars (right)

Susie’s go-to supermarket buys

  1. Lean protein: Lean steak, lean lamb fillet, extra-lean mince, Tassal salmon. They have less fat and more lean meat, which equals more nutrients
  2. Good quality crackers with grains: I like Vita-Weat 9 Grain. The ingredient list is so clean with no vegetable oils or refined flours
  3. Breakfast cereal: My favourites are Multigrain Weet-Bix or Carman’s Fruit Free Granola. There’s less sugar and more grains and seeds, which equates to more nutrition
  4. Dense grain bread: I like Burgen Soy & Linseed. It has lots of nutritious grains and seeds
  5. In-season, nutrient-rich fruits and vegetables: Oranges and kiwi fruit are great, as well as greens like broccoli. Frozen is fine – and a good way to increase nutrient intake during winter
  6. Good quality stock for soups: These will have will less salt and additives. Personally, I like Maggie Beer’s stocks

5. Vegetable chips: Broccoli or cauliflower

Chips are still chips, even if they are made with a cauliflower or broccoli instead of potatoes. 

Adding processed vegetable oils and flavourings to dehydrated vegetables does not make these chips significantly better than any high-fat snack food.

If you are looking for a crunchy snack, go for Happy Snack Company Fav-va Beans or Umami Edamame (sold frozen but eaten when thawed).

Chips are still chips, even if they are made with a cauliflower or broccoli instead of potatoes

Fav-va Beans by the Happy Snack Company

Swap your vegetable chips for Happy Snack Company Fav-va Beans (right)

6. Protein pizza: FroPro Protein Pizza

The length of the ingredient list will give you some idea of the degree of processing required to get a low-carb and high-protein pizza to taste good. 

You are better off enjoying fewer slices of real pizza with salad than take this as a healthier option.

FroPro Protein Pizza

You are better to enjoy fewer slices of real pizza with salad

You are better to enjoy fewer slices of real pizza with salad than take FroPro Protein Pizza (left) as a ‘healthier’ option

7. Low-cal treats: Fibre One Chocolate Fudge Brownies

Heavily marketed for their low-calorie content, heavily processed and exceptionally sweet treats like Fibre One Chocolate Fudge Brownies offer little extra from a nutrition perspective. And, let’s be honest, who can stop at one?

If you are able to largely stick to your baseline meal plan, with meals that are balanced and contain vegetables or salad, along with a lighter meal at night, there is generally room for a 100-150 calorie treat.

This may be a dessert or a glass of wine, or it may even be meal with some extra carbs – but it is all about incorporating these foods into your daily calorie total, rather than seeing them as extras.

Treat yourself to Pauls Low-Fat Chocolate Mousse, which contains less than 75 calories per serve and surprisingly few ingredients.

Fibre One Chocolate Fudge Brownies

Pauls Low-Fat Chocolate Mousse

Switch Fibre One chocolate fudge brownie (left) for Pauls Low-Fat Chocolate Mousse (right)

Susie Burrell’s favourite snacks to eat when you’re not hungry

POPCORN: Popcorn, a nutritious wholegrain, is a superfood when it comes to low-calorie snacking at just 30 calories per cup. This means you could wolf down several cups of popcorn and get the nutritional benefits of dietary fibre – and a little protein – for very few calories. The key is to seek out varieties that do not contain added fats or flavours or, better yet, pop your own.

FRESH TOMATOES: In Australia we usually reserve tomatoes for a salad but it is common to enjoy tomatoes as a snack in Europe – especially rich, vine-ripened tomatoes, sliced in half with a little pepper and salt. You could even add a drizzle of balsamic vinegar or feta cheese and still be able to enjoy this tasty snack for relatively few calories.

STRAWBERRIES: Regularly identified as a superfood – and for good reason – strawberries, like all berries, are packed full of dietary fibre, vitamin C and antioxidants, and contain few calories. In fact, you could demolish an entire punnet and still have consumed fewer than 100 calories in total, making them a perfect after-dinner snack, even if you dip them in a little melted dark chocolate.

MISO SOUP: While all broth-style soups are good choices from a calorie perspective, miso soup, made from fermented soybeans, is a particular strong option thanks to its high protein content and the fact it is a natural source of probiotics. Adding a cup or two of miso to your daily food plan only adds about 100 calories but gives you a big nutrient hit.

PASSIONFRUIT: All fruit is relatively low in calories and rich in nutrition, but passionfruit is a particularly good option when it comes to low-calorie snacking because they offer just 10-15 calories in total per individual fruit. They take quite a long time to eat and the tart flavour helps to control the desire for sweet foods. This means passionfruit is another good option after dinner when you are trying to keep away from the chocolate and ice cream.

CUCUMBERS: There are plenty of veggies that make great snack options, including carrots, celery and capsicum, but cucumbers are top of the list thanks to their especially high water and low-calorie content. An entire Lebanese cucumber contains just 20 calories, is extremely filing and you can even buy snack-sized Baby Qukes that are easy to grab while you are working.

RYE CRISPBREAD: There are many cracker options in supermarkets, but there are a handful of European rye-based crackers that are exceptionally thin, which means they contain very few calories. With as little as 10-20 calories per crispbread, if you fancy a more substantial snack than fruits and raw veggies, a few rye crispbreads topped with a little Vegemite or jam can give you the salty or sweet hit you are looking for without blowing out your calorie intake.

To read Susie Burrell’s 5 in 4: The Art and Science of Losing Those Last Few KGs, click here.

8. Dried fruits

Dried fruits have become the go-to ingredient when it comes baking ‘healthy’ snacks at home – including protein balls and slices.

However, dried fruits actually contain a significant amount of sugar, which can significantly bump up the kilojoule content of any recipe, clean eating or not.

Four individual dates contain four times the number of kilojoules as a cup of fresh berries. You’re better off snacking on fresh fruits.

Dried fruits actually contain a significant amount of sugar

You're better off snacking on fresh fruits

Dried fruits contain a significant amount of sugar. You’re better off snacking on fresh fruits

9. High-protein fruit yoghurt 

To get the perfect protein breakfast, a tub of Greek yogurt is better nutritionally – and cheaper – than buying individual ‘high-protein’ fruit yoghurts.

You’re paying a fraction of the price and it’s basically the same ingredients, minus all the the added sugars.

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