Exact foods to buy

"Stone milled" whole wheat loaf scores 15. looks healthy, is not

Dave's Killer Bread (2 slices) scores 19. whole grain does not mean low carb

Mission Garden Spinach Herb Wrap scores 40. The green color is just spinach dye on a giant flour tortilla: 39g carbs, only 3g fiber, so net 36 plus 2g saturated fat.

Thomas' 100% Whole Wheat Bagel scores 44. Whole wheat sounds healthy but one bagel has 51g carbs and only 7g fiber, like eating 11 spoons of sugar for your blood.

Banza Chickpea Penne scores 30. Chickpeas sound like a health food but 2oz dry still has 35g carbs with only 5g fiber, close to regular pasta.

RightRice Original scores 25. Says it is made from vegetables, but it is mostly lentil and rice flour: 30g carbs, only 5g fiber per serving.

Minute Instant Brown Rice scores 37. Brown rice feels like the healthy choice but has 39g carbs and just 2g fiber, almost the same as white rice.

Honey Nut Cheerios scores 27. The heart on the box hides 12g sugar and 27g net carbs per cup, like candy with milk.

Purely Elizabeth Original Ancient Grain Granola scores 23. Health-store granola is still oats and coconut sugar; 16 net carbs plus coconut oil per small scoop.

Grape-Nuts scores 40. Zero sugar sounds safe, but one half cup is 40g net carbs of dense wheat starch.

Fage Total 5% Plain Greek Yogurt scores 17. Plain and sugar-free, but whole-milk cream packs 6g saturated fat per cup.

Noosa Yoghurt (Honey) scores 44. Farm-fresh branding on whole milk plus cane sugar and honey; 28g sugar and 8g saturated fat in one tub.

Yoplait Original (French Vanilla) scores 28. Low fat on the label, but 26g of carbs, most of it added sugar.

Quest Strawberry Shortcake bar scores 16. fruit name, but 6g artery fat

RXBAR scores 23. sweetened with date sugar

Clif Bar Chocolate Chip scores 39. Sold as hiking fuel, but 37g net carbs is cookie territory; brown rice syrup is the first ingredient.

Barebells Cookies & Cream scores 23. Says 1g sugar, but it is sweetened with maltitol, a sugar alcohol your body treats mostly like sugar; 20g carbs, only 3g fiber.

Pure Protein Chocolate Deluxe scores 22. The classic drugstore protein bar; 17g carbs with almost no fiber, maltitol syrup, and 3.5g saturated fat.

Potato or tortilla chips scores 18. fast starch

Sensible Portions Garden Veggie Straws, Sea Salt scores 18. The name says veggie but the label says potato starch and oil; 17g carbs with zero fiber, same math as regular chips.

Mary's Gone Crackers Original scores 18. Organic and seedy looking, but the base is brown rice; 17g net carbs per serving, like eating regular crackers.

Simple Mills Almond Flour Crackers, Fine Ground Sea Salt scores 16. Almond flour is on the front, but cassava and tapioca starch fill the box; 15g net carbs per serving.

Great Value Sweetened Banana Chips scores 33. Sounds like fruit, but the chips are fried in coconut oil and coated in sugar. One serving has 8 grams of saturated fat, like eating dessert.

Sun-Maid Vanilla Yogurt Covered Raisins scores 27. The yogurt coat is mostly sugar and palm oil. A small 1oz box packs 18 grams of sugar on top of the raisin sugar.

Kar's Sweet 'N Salty Trail Mix scores 16. The peanuts are fine, but the raisins and chocolate candies push a quarter-cup handful to 10 grams of sugar, and nobody stops at a quarter cup.

Chocolate dessert hummus scores 18. sugar

Nutella scores 29. Sold like a breakfast spread, but 2 tbsp has 21g of sugar, more than many candy bars.

Marzetti Classic Caramel Dip scores 28. Lives next to the apples in the produce section, but 2 tbsp carries 19g of sugar.

Skippy Natural Creamy Peanut Butter with Honey scores 14. The words natural and honey hide 5g of added sugar plus 3.5g sat fat; it scores double a green dip.

Sweet Baby Ray's Original Barbecue Sauce scores 18. 2 tbsp has 18g of carbs, nearly all sugar; the first ingredient is corn syrup.

Thai Kitchen Sweet Red Chili Sauce scores 16. Sounds like a spicy dipping sauce but 15 of its 16 carb grams are sugar.

Ken's Steak House Honey Mustard Dressing scores 10. Mustard sounds safe, but this is 6g of added sugar plus 2g sat fat per 2 tbsp; plain mustard scores 0.

Russell Stover Sugar Free assorted chocolates scores 27. Sugar free on the box, but it is sweetened with maltitol, which your body treats a lot like sugar; add chocolate fat counted double and 2 pieces score worse than many candy bars.

Lindt Excellence 90% Cocoa dark chocolate scores 24. Only 2g sugar, but 3 squares carry 10g saturated fat from cocoa butter, and that counts double: 4 net carbs + 20 = red.

Welch's Fruit Snacks, Mixed Fruit scores 17. Made with real fruit means fruit puree plus corn syrup; one pouch is 17g of counting carbs, basically candy.

Enlightened Keto Dark Chocolate ice cream bars scores 21. The box says 1 net carb and that is true, but the chocolate shell and cream pack 10g saturated fat, which counts double. Keto label, red score.

Yasso Chocolate Fudge frozen Greek yogurt bars scores 15. Frozen yogurt sounds like health food, but each bar is 12g real sugar with no fiber to soften it.

Halo Top Vanilla Bean light ice cream scores 13. The diet pint look hides 8g real sugar per serving, and a pint is 4 servings; net carbs alone push it red.

Naked Green Machine smoothie scores 56. Looks like a salad in a bottle, but one 15.2oz bottle has 62 grams of carbs and 49 grams of sugar. That is more sugar than a Coke.

TruMoo Whole Chocolate Milk scores 34. Sold as a kids' health drink, but one cup has 23 grams of sugar plus 5 grams of saturated fat, and most people pour more than a cup.

Tropicana Pure Premium Orange Juice scores 26. 100% juice sounds healthy, but one 8oz glass is 26 grams of sugar with zero fiber. It hits your blood like soda.