Time to reconsider your weekly grocery run. We consulted a panel of experts across health, nutrition, and retail to uncover the items they would never purchase in a supermarket. Their advice focuses heavily on health implications and value for money, revealing surprising pitfalls in everyday shopping.
The Health Hazards: Processed Foods to Avoid
A significant portion of supermarket offerings consists of ultra-processed items engineered for taste, longevity, and low production costs. This often results in products laden with chemicals, excessive sugar, and unhealthy fats.
Steve Bennett's Health-Focused Blacklist
Steve Bennett, a PCI-qualified health coach and founder of Clubwell, draws on 25 years of personal health transformation to identify problematic products.
- Breakfast Cereals: "Most are fibre-stripped, sugar-loaded products marketed as healthy. A typical bowl of cornflakes has the blood sugar impact of 19 teaspoons of sugar. Even 'wholesome' granola often contains more sugar than a doughnut."
- Fruit Juice: "A glass of orange juice contains around 8 teaspoons of sugar without the fibre to slow absorption. It's a sugar bomb in disguise. The fructose heads straight to your liver for conversion into fat."
- Low-Fat Products: "When fat is removed, sugar and additives replace it for flavour. Low-fat yoghurt often contains more sugar than ice cream. Natural fats are essential for hormones and brain function."
- Shop-Bought Granola: "A 60g serving equals 8 teaspoons of sugar in blood sugar impact. Processing removes beneficial fibre while adding sugar, causing spikes and crashes."
- Vegetable Oils: "Industrial seed oils like corn, sunflower, and soybean oil are highly processed and inflammatory. Their omega-6 content promotes chronic inflammation. Opt for olive oil, coconut oil, butter, or ghee instead." Note: Other experts, like Professor Sarah Berry of Zoe, argue seed oils do not harm health.
- Ready Meals: "Convenience comes at a cost. These combine sugar, fat, and salt in unnatural combinations engineered to override satiety signals. They're designed for repeat purchases, not health."
Bennett's solution is straightforward: "Shop the supermarket perimeter where real food lives: fresh meat, fish, vegetables, and whole ingredients. If your grandmother wouldn't recognise it as food, neither should your body."
Nutritional Shortfalls Identified by Dietitians
Dr Sarah Schenker, a registered dietitian who has worked with Sainsbury's, Waitrose, and Premier League football clubs, highlights one notorious item.
Pot Noodles: "They provide calories from refined carbs with minimal protein, vitamins, or minerals. The dehydrated vegetables contribute nothing as vitamins are destroyed in drying. They're high in salt and additives like MSG, with low fibre and protein leading to quick hunger return. You might as well eat plain crackers!"
Nicole Hunn, a gluten-free culinary expert, warns against supermarket gluten-free products.
Gluten-Free Breads and Baked Goods: "I almost never buy these, especially bread, cookies, cakes, and muffins. Store-bought versions prioritise shelf life over flavour, relying on refined starches, gums, and preservatives that yield dry, crumbly textures and flat tastes. Home baking with real ingredients like butter, eggs, and balanced flour blends makes a noticeable difference."
The Value Traps: Overpriced Convenience Items
Sarah-Jane Outten, shopping expert at MyVoucherCode, focuses on items that offer poor value for money.
- Pre-Chopped Vegetables, Fruit, or Salad: "Although convenient, pre-cut produce costs up to 300% more than whole items and has a far shorter shelf life."
- Pre-Grated Cheese: "Buying blocks gives more cheese for your money. A 550g block of Cathedral City Mature Cheddar is £9.64 per kg versus £11.25 per kg for grated. Grated cheese often contains anti-clumping additives like potato starch and cellulose."
- Spices in Jars: "Head to a local international food store for large, affordable bags of herbs and spices, supporting small businesses. If unavailable, check the world foods aisle in supermarkets."
- Bottled Water: "Invest in a water filter instead. Drinking two litres daily costs £55-£85 yearly with a filter, £200-£400 with budget bottled water, or over £1,200 with luxury brands. Tap water costs just £2.50-£3.50 annually and is eco-friendly."
- Travel-Size Toiletries: "These are pricey conveniences. A 50ml Sanex shower gel is £1.60 (£3.20 per 100ml), while a 450ml bottle is £3.75 (83p per 100ml). Use reusable bottles for decanting."
Retail Experts Expose Supermarket Markups
Clay Cary, senior trends analyst at CouponFollow, identifies several common "money traps."
- Greeting Cards: "One of the largest money traps. Find better options at bargain stores or buy online in bulk."
- Batteries: "Almost always overpriced at grocery stores. Buy multipacks from Costco or Amazon for better value."
- Spices and Seasonings: "Supermarket prices can be through the roof. Larger containers are cheaper at international stores or online."
- Pre-Cut Fruits and Vegetables: "Convenience comes at a price—cut produce costs two to three times more than whole items and spoils faster. Prepare at home for value."
- Name-Brand Cleaning Supplies: "Supermarkets promote these at premium prices. Achieve the same results with generic products or homemade solutions using vinegar and baking soda. Off-brand options at chains like Aldi are also cost-effective."
Pharmacy Warnings: Medicines and Supplements
Abbas Kanani, superintendent pharmacist at Chemist Click, advises against supermarket purchases of health-related products.
Over-the-Counter Medicines and Supplements: "Supermarkets often stock a limited range at higher prices. Crucially, there's no access to professional advice, which matters for painkillers, cold remedies, or supplements that can interact with other medicines."
High-Dose Vitamins and 'Health' Supplements: "These are often marketed as harmless but can be unnecessary or even harmful in excess. In a pharmacy, you'd get proper guidance on necessity and safety."
By heeding this expert advice, shoppers can make healthier, more economical choices, transforming their supermarket visits into opportunities for better well-being and smarter spending.
