The Problem with “Diet” Foods (and Why You Don’t Need Them)

Walk down any grocery store aisle and you’ll see them — “low-carb” bread, “keto” cookies, “diet” shakes, “sugar-free” ice cream. They all scream healthy! from the packaging, covered in buzzwords like light, skinny, guilt-free, or protein-packed.

And for a long time? I bought it.

Back in my “counting points” days, I loved those 100-calorie packs of my favorite snacks. Oreos? Cheez-Its? Yes, please. I thought I was being so smart. But here’s the thing:

1. They’re not satisfying. Seriously — how am I supposed to be satisfied with 100 calories of Oreo thins? I could eat a half dozen of those little packs without blinking.

2. They mess with your taste for real food. Of course wheat berries with roasted vegetables aren’t going to sound appealing if you’ve been eating foods chemically engineered to light up your pleasure center like a pinball machine.

3. They’re wasteful. All that single-serving packaging? Not exactly eco-friendly. And while it’s helpful to have food you can grab and go, it’s better to figure out how to fit actual meals into your day.

I get it — we’re all busy. And for some people, the “diet” snacks feel like an easy fix. But long-term health means finding long-term solutions that fit your life, and ultra-processed diet foods aren’t it.

The “Health” Halo

The food industry loves a health trend. Slap a few appealing claims on the label — low-fat, zero sugar, keto-friendly, plant-based — and suddenly a product feels virtuous, no matter what’s actually inside.

But marketing isn’t nutrition.

And those health halos often hide a list of ingredients you’d never cook with at home: refined oils, artificial sweeteners, gums, stabilizers, “natural” flavors, sugar alcohols, and mystery powders that are more science experiment than food.

If your ingredient list reads like a chemistry class syllabus? It’s not health food. It’s just processed food in yoga pants.

Why “Diet” Foods Can Backfire

• Nutrient Gaps – Many diet products strip out or replace real ingredients, leaving you with less fiber, fewer vitamins, and little actual nutrition.

• Digestive Distress – Sugar alcohols and artificial sweeteners can cause bloating, gas, and general regret.

• Blood Sugar Swings – Even without “real” sugar, refined starches or alternative sweeteners can still mess with your energy.

• They Don’t Teach You How to Eat – Packaged “diet” foods don’t help you learn how to build balanced, satisfying meals from real ingredients.

What to Do Instead

Skip the “health-washed” processed products and focus on real, whole foods:

• Fruits and vegetables (fresh, frozen, canned without added junk)

• Whole grains like oats, quinoa, brown rice

• Beans, lentils, and legumes

• Nuts and seeds

• Eggs, fish, and minimally processed meats (if you eat them)

• Healthy fats like olive oil or avocado

• Herbs, spices, and seasonings you recognize

These foods aren’t flashy. They don’t need a bright label or a trendy name. But they’re nutrient-dense, satisfying, and naturally support your health without the additives.

My Rule of Thumb

If it’s marketed as a “diet” food, flip the package and read the ingredients. If the list is long, unpronounceable, and mostly things you’d never stock in your own kitchen, it’s not doing you any favors.

Your body doesn’t need engineered food to thrive. It needs real food — the kind you recognize, the kind your grandparents might’ve eaten, the kind that doesn’t need a marketing campaign to prove it’s healthy.

Bottom line: Don’t fall for the “health halo.” Skip the fake “diet” versions and build your meals from real, whole ingredients. You’ll get better nutrition, better energy, and a lot less digestive drama — and you’ll start to see healthy eating as simple and enjoyable, not a chore.