If you typically eat well but you’re still gaining excessive weight, it’s not uncommon to feel flummoxed by the scale. Experts say there are plenty of possible reasons you might pack on pounds despite following a generally healthy meal plan: For instance, hormonal changes, eating large portion sizes, or getting too little exercise can all have an impact.
Now, a new study conducted by researchers at the Ohio State University (OSU) and published in the journal Nutrients is shedding light on how certain foods are actually stealthy—not healthy—when it comes to their saturated fat and sugar content. Despite their health-conscious reputations, these foods can quietly contribute not only to weight gain but also to an increased risk of certain chronic health conditions, including cardiovascular disease, diabetes, and more.
The researchers pointed out that not all of the foods the study identified flew under the radar. “Nearly half of the intakes of added sugars from adults were from five sources: soft drinks, tea, fruit drinks, cakes and pies, and sugar and honey,” the study authors wrote. “The top sources of added sugars for persons over 70 years were ice cream and frozen dairy desserts, cookies and brownies, and jams, syrups and toppings.”
However, there were also some less obvious offenders that increased subjects’ saturated fat and sugar intake without their knowledge—and they could be derailing your own diet despite your best intentions. Read on to learn the five “healthy” foods that could be causing your weight gain.
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1. Chicken breast
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Compared with other types of meat, chicken breast is a lean source of protein and is often considered a healthy food choice. However, the study pointed out that skin-on chicken breasts can contain a surprising amount of saturated fat and that this can have an impact on weight.
“Chicken breast is promoted as a lower saturated fat food, but it still has a little bit of saturated fat,” said first study author Christopher Taylor, an OSU professor and director of medical dietetics. “It is helpful to know how foods with smaller amounts also slowly add saturated fat in a stealthy way into the diet.”
2. Tomato-based condiments
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According to the 2020–2025 Dietary Guidelines for Americans (DGA), it’s best to limit your saturated fat and added sugar (SF/AS) intake to less than 10 percent of your total daily caloric intake. However, only 30 percent of Americans adhere to this advice.
Tomato-based condiments such as ketchup, barbecue sauce, and pasta sauce are all common sources of hidden sugar, the study points out. For instance, ketchup can contain four grams of sugar per tablespoon, and pasta sauce can contain 10 grams of sugar per cup.
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3. Cereal bars
Granola bars sold at Walmart were just recalled.Shutterstock / Pheelings Media
Next, the study identified cereal bars as another hidden source of sugar.
“I don’t consider any bars—protein or otherwise—to be healthy food choices,” Kimberly Gomer, MS, RD, LD/N, a registered dietitian in private practice, previously told Best Life. “And there are a few bars that are loaded with sugar even though they are marketed as healthy. The fact is they have as much or more sugar than candy bars. And many people think they are making a healthier choice compared to other bars when, in fact, they are being swayed by marketing that these are healthier options.”
4. Cold cuts
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Cold cuts may seem like a healthy lunch staple, but the study pointed out that they’re a common source of stealthy saturated fat. In fact, a single slice of salami or bologna can contain up to four grams of saturated fat—an amount that can be quickly compounded when stacked on a sandwich or wrap.
RELATED: 5 Best Healthy Snacks for Weight Loss.
5. Milk, cream, and cream substitutes
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Finally, the study also found that milk, cream, and cream substitutes served as hidden sources of both saturated fat and sugar. In fact, milk typically contains 12 grams of sugar (with varying fat content based on type), while cream can contain between 40 and 80 grams of fat per cup.
Incorporating unsweetened milk alternatives, such as oat milk, soy milk, or almond milk, can help you keep your sugar intake to a minimum.