Want more tips and tricks for reaching your health goals? Join Lark!

Take our 2-minute survey to find out if you’re eligible to join Lark which includes a smart scale and the chance to earn a Fitbit®.
Start now
*Terms and conditions apply
Close icon

Interested in more health & wellness content from Lark? Let’s stay in touch.

Sign up below for more information from Lark
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
Close icon
< Back to Resource Center
< Back to Member Blog

"Healthy" Summer Foods That Aren't Healthy

Natalie
Stein
June 29, 2020
“Healthy” Summer Foods That Aren’t Healthy | Summer Wellness - Lark Health
Lark

Are you at risk of prediabetes?

Lark can help lower your risk for Type 2 Diabetes through healthy habit formation, and data tracking.
Height: 5 ft 4 in
4' 0"
7' 0"
Weight: 160 lbs
90 lbs
500 lbs
LOW RISK
Risk Level
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

What could 15% weight loss mean for you?

Feel more energetic and significantly reduce your risk of chronic conditions like diabetes and cardiovascular disease.

By clicking the button above, you agree to the Lark Terms & Conditions, Privacy Policy, and SMS Terms.

Current Weight: 250 lbs
120 lbs
500 lbs
Your weight loss could be*
- - lbs
Your new weight: -- lbs
Am I eligible?

By clicking the button above, you agree to the Lark Terms & Conditions, Privacy Policy, and SMS Terms.

*Results may vary. Based on the average weight loss in three, 68-week clinical trials of patients without diabetes who reached and maintained a dose of 2.4mg/week of GLP-1 treatment, along with a reduced-calorie diet and increased physical activity. View study here.
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

Summer is the peak season for many varieties of fresh produce that are filled with fiber, antioxidants, and more nutrients. Vegetables and fruits are on menus and in stores everywhere, but be warned: some of the most popular ways of preparing them are not quite as healthy as you may think. These are some "healthy"-seeming summer foods that are not so healthy, and what you can try instead.

1. Smoothies

Smoothies

Making smoothies can be a great way to get a wider variety of fresh summer produce, such as berries, cucumbers, and Swiss chard. However, smoothies are not always that healthy, since they can deliver 40 to 100 or more grams of sugar in a serving. Blood sugar may spike, whether that sugar comes from added sugars, such as honey, sugar, ice cream, low-fat sweetened yogurt, or fruit juice concentrate, or natural, such as from fruit and fruit juice.

Even without added sugars or an excessive number of calories, smoothies can be problematic if you are trying to lose weight. That is because liquid calories, such as those in smoothies, are less satisfying than solid ones, such as from whole fruit and salads. Peanut butter and avocado are healthy but high in calories, and it is easy for too much to creep in.

Whole foods are usually considered healthier, but there are healthy ways to indulge if you are craving a smoothie. Using as many fresh fruits and vegetables as you want, and limiting the amount of sweeteners and fats, and using ice and unsweetened almond milk instead of whole milk can all lower the calorie content.

2. Tomato Bisque

Tomato Bisque

When tomatoes are ripening so fast you can hardly keep up, you may find yourself cooking them. That's great, since cooking them releases a antioxidant called lycopene, but what else is in your recipe? Is it cream in tomato bisque, or sugar and sausage in sauce destined for refined white pasta or beefy, starchy, cheesy lasagna?

You can use up your tomatoes and some other bountiful produce without adding unhealthy components. For example, gazpacho has tomatoes, cucumbers, red peppers, and onions, low-fat cottage cheese lasagna can be made with tomato sauce and eggplant slices instead of noodles, and ratatouille has a savory blend of tomatoes, eggplant, and zucchini.

3. Zucchini Bread

Zucchini Bread

Zucchini bread may be the default way to use the abundance of zucchini from a garden, but it has only a small amount of zucchini in relation to its sugar, starch, and fat. In fact, a serving can have about 2 tablespoons of zucchini (1/4 of a serving of vegetables) and 20 grams of sugar.

Zucchini noodles ("zoodles"), grilled zucchini, baked zucchini pancakes made with egg whites and almond meal, and zucchini boats stuffed with soy protein or turkey burger are all great-tasting ways to use up tons of zucchini. If you are dead set on zucchini bread (it sure is delicious!), using whole-wheat flour, cutting the sugar, and substituting sour cream or yogurt for oil can cut the calories in half while giving you fiber.

4. Corn on the Cob

Corn on the Cob

A vegetable with good intentions takes a wrong turn when it is slathered with butter. Guess what - corn tastes great without the addition of saturated fat! Grilled, broiled, steam, boiled, and roasted corn on the cob are simple and fit for everyday dinners or outdoor barbecues. Sprinkling on a bit of cheese or chili powder can add some character.

5. Crab Cakes

Crab Cakes

Crab is a source of lean protein, B vitamins, and a range of minerals. Crab cakes are another story, as nutritious crab meat is nearly overwhelmed by crushed crackers, breadcrumbs, and butter before it is fried or deep fried. You can get almost the same result by using whole-wheat breadcrumbs or panko and plain Greek yogurt, and pan-frying your cakes in cooking spray instead of cups of oil.

6. Broccoli Salad

Broccoli Salad

Summer picnics inevitably have a mayo-laden salad, but it is such a shame to mix high-fiber, low-calorie, nutrient-rich broccoli with mayonnaise, bacon, cheese, sugar, and raisins. Keep the broccoli and ingredients such as sunflower seeds, diced onion, and diced celery, and turn it into a healthier version by adding fat-free yogurt, halved grapes, and sun-dried tomatoes.

7. Veggie Burger on Wheat

Veggie burger

Health nuts eat veggie burgers and therefore they are healthy, right? Wrong! At both fast food chains and casual restaurants, veggie burgers are often higher in calories than all-beef burgers, and can have over 1,000 calories at certain family restaurants. A "wheat" bun is not always "whole-wheat," and a side of fries makes the meal even worse for your waistline.

Skipping the mayo or other creamy spread and having only half the bun or just a leaf of lettuce can cut calories, and so can swapping out fries for a salad or side of veggies.

8. Peach Pie

Peach Pie

Sweet, juicy peaches are perfect just as they are, loaded with fiber, vitamins A and C, and potassium. A slice of peach pie, though, also has sugar, white flour, and butter or shortening. If plain peaches don't do it for you, try them with cottage cheese and cinnamon. A baked dessert with sliced peaches topped with a mixture of oats, cinnamon, and walnut or pecan pieces is free from added sugar and has less than half the calories as pie.

9. Berry Jam

Sugar-Free Blueberry Sauce or Jam

Blueberry, blackberry, strawberry, and raspberry all start out high in fiber, relatively low in sugars, and full of antioxidants. That changes when berries are turned into jelly or jam made with more sugar than berries. If you are looking for a companion to peanut butter, plain berries can serve the purpose. Or, you can cook blueberries until they thicken, or cook other berries with pectin for a jam with no added sugar.

10. Lemonade

Lemonade is high in sugar and can lead to weight loss.

A cold glass of lemonade is so sweet, so refreshing, and so bad for you. If thirst and the flavor of lemon are what are driving you, ice water or unsweetened decaf ice tea with a wedge of lemon and a few drops of lemon juice can do the trick. If you are craving citrus and sweetness, try reaching for an orange or tangerine.

About Lark

Lark helps you eat better, move more, stress less, and improve your overall wellness. Lark’s digital coach is available 24/7 on your smartphone to give you personalized tips, recommendations, and motivation to lose weight and prevent chronic conditions like diabetes.

Read more

Get healthier with Lark & earn a Fitbit®

Lose weight, get more active, and eat better.
take 1-minute survey

See if Ozempic® is covered by insurance

Curb cravings and reach your weight loss goals!
AM I ELIGIBLE?

Similar posts

It’s National Frozen Food Month!It’s National Frozen Food Month!

It’s National Frozen Food Month!

March is National Frozen Food Month. It’s a great opportunity to learn how you can use frozen foods to support health and weight management.

Learn more
10 Easy and Healthy Meals for the Whole Family10 Easy and Healthy Meals for the Whole Family

10 Easy and Healthy Meals for the Whole Family

Cooking at home can help you lose weight and eat healthier, but there can be a lot to consider when cooking for your entire family.

Learn more
40 Quick and Easy Meals and Snacks with Protein40 Quick and Easy Meals and Snacks with Protein

40 Quick and Easy Meals and Snacks with Protein

Getting enough protein can help you manage hunger, maintain strength and metabolism, and support lean muscle mass.

Learn more