Let's look at some examples where healthy substitutes are less sensible than they may seem at first glance.

1. Low-fat or dairy-free ice cream
   When we reach for low-fat ice cream, we expect it to be a healthier choice. However, manufacturers often replace the reduced fat content with additional sugars or artificial additives to maintain taste and texture. This means that such ice cream may contain the same or even more calories than regular ice cream. The same applies to dairy-free ice creams; although suitable for people with lactose intolerance, they are not necessarily lower in calories or healthier. Therefore, it is crucial to always check the ingredients and nutritional values on the packaging.
   
2. Baked chips instead of fried
   Baked chips are often promoted as a healthier alternative to fried chips as they contain less fat. However, baking can increase the acrylamide content, a potentially harmful substance formed at high temperatures. A study has shown that baked chips at 170{-15696}C contain more acrylamide than fried ones at the same temperature . Moreover, manufacturers often add more salt to improve the taste of baked chips, which can lead to excessive sodium intake. Therefore, baked chips are not necessarily a better choice.
   
3. Low-fat milk
   Low-fat milk may seem like a healthy choice, but removing fats also reduces the amounts of fat-soluble vitamins such as A and D. Additionally, skimmed milk has slightly higher sugar (lactose) content than whole milk. Although the difference is small, it's important to know that fats help in the absorption of certain nutrients. Therefore, whole milk may be a better choice for some individuals.
   
4. Low-fat salad dressings
   Low-fat salad dressings often contain additional sugars to compensate for the loss of taste due to reduced fat content. This means that such dressings may contain the same or even more calories than regular ones. Moreover, fats help in the absorption of nutrients from vegetables, so completely removing fats from dressings is not always beneficial. A better choice is to use natural dressings with healthy fats, like olive oil.
   
5. Low-fat peanut butter
   Low-fat peanut butter may seem like an attractive choice but often contains the same or even more calories than regular peanut butter. Manufacturers remove some of the healthy unsaturated fats and replace them with additional sugars and starches to maintain texture and flavor. This means that such peanut butter contains fewer healthy fats and more unhealthy additives . Therefore, regular peanut butter is often a better choice.​

When choosing healthy alternatives, it is crucial to read labels carefully and understand what products contain. Labels such as low-fat or sugar-free do not always guarantee a healthier choice. It is often better to choose natural, minimally processed products and avoid those with a long list of ingredients.

As Dr. Tim Spector says: Low-fat content is often replaced with sugars, starch, and preservatives, which can lead to health problems such as heart disease.​