Many foods are often marketed or perceived as healthy but, upon closer inspection, may not be as beneficial for your health as you might think.
Here's a list of some foods to avoid that might surprise you:
1. Fruit Juices: Even 100% fruit juice can be loaded with as much sugar as some sodas. They lack the beneficial fiber in whole fruit, leading to rapid spikes in blood sugar.
2. Processed Meats: Meat is generally healthy since it is high in protein and naturally lower in sugars. However, consuming large amounts of processed meats like bacon, ham, sausages, and hot dogs has been linked to increased risks of cancer, heart disease, and other health issues. These are at the top of the list of foods to avoid.
3. Yogurt with Fruit at the Bottom: These can contain a lot of added sugar. Opt for plain yogurt and add fresh fruit for sweetness. Also, those granola packets can be high in sugar and calories.
4. Dried Fruit: While dried fruit can be nutritious, it's also very calorie-dense and can be high in added sugars.
5. "Veggie" Chips: Many of these chips have just as many calories and as much fat as regular potato chips, with little nutritional value. And they don't taste as good - so lose-lose all around.
6. Bran Muffins: Despite the "healthy" connotation, many bran muffins, especially store-bought or from bakeries, are high in calories and sugar.
7. Pre-made Smoothies: Store-bought or commercially-made smoothies can contain a lot of sugar, sometimes more than a dessert. And if they are diet smoothies, they could contain artificial sweeteners and sugar substitutes which is a hotbed of research at this time, so hold on tight to what might come out later about them. Aspartame may cause mood disorders such as anxiety and depression. [1} A pregnant woman consuming this sweetener is at risk of birthing a child with autism in children.[1} Consuming aspartame long-term has been linked to neurodegeneration, which can affect learning and memory. [1]
8. Agave Nectar: Marketed as a natural sweetener, agave is very high in fructose, which can be harmful when consumed in excess. Agave nectar, or agave syrup, is a sweetener derived from the sap of the agave plant, primarily grown in Mexico and the southern and western United States. Its sweetening properties have made it a popular alternative to sugar and other sweeteners in various food and beverage products. Here are some common uses for agave nectar in food and drink: health foods and natural products such as energy bars and organic cereals. Cold beverages like teas, juices, lemonades, and smoothies. Alcoholic drinks - it's a key syrup in some cocktails, such as margaritas.
9. Energy or Protein Bars: Some are essentially candy bars in disguise, loaded with sugars and unhealthy fats. Always study the nutrition facts label for serving size versus calories and unhealthy additives and preservatives. Here is a comparison of a Snickers Bar with a Generic Protein Bar:
Snickers Bar (48g):
Calories: ~250
Total Fat: ~12g
Saturated Fat: ~4.5g
Sodium: ~120mg
Total Carbohydrates: ~33g
Sugars: ~27g
Protein: ~4g
Generic Protein Bar (varies by brand, but for a bar approximately the same weight):
Calories: ~200-250
Total Fat: ~7-10g
Saturated Fat: ~3-5g
Sodium: ~150-250mg
Total Carbohydrates: ~20-30g
Sugars: ~2-10g (this can vary greatly)
Added Sugar Alcohols or Other Sweeteners May be present to reduce sugar content
Protein: ~15-20g
Additional vitamins, minerals, or other supplements: Varies by brand.
Comparison: Despite the Snickers bar and a generic protein bar falling within a similar caloric range of ~200-250 calories, their nutritional compositions serve different purposes. The Snickers bar offers quick energy, primarily from sugars, with its ~27g of sugar and lower protein content. In contrast, while having comparable calories and fat, the protein bar packs in significantly more protein (~15-20g), which is beneficial for satiety and muscle health. However, it may use sugar alcohols or other sweeteners to maintain taste. While their caloric and some macronutrient contents are akin, their primary ingredients and nutritional benefits diverge, emphasizing the need to look beyond just calories when assessing food choices.
10. Gluten-Free Processed Foods: Just because something is gluten-free doesn't mean it's healthy. Some gluten-free foods are made with refined grains and added sugars.
11. Flavored Non-Dairy Milks: Almond, soy, and other non-dairy milks can be healthy, but flavored versions often contain a lot of added sugars.
12. Salad Dressings: Especially creamy dressings can be high in calories and unhealthy fats. Even some vinaigrettes can be high in sugar. For example, a rich ranch dressing made with heavy cream and mayo will have an estimated calorie count of about 76 Cal per tablespoon. A side salad typically has 1-2 tablespoons. So, that just jumped your calorie count for your side tremendously. A typical entree salad can have up to 4 tablespoons of dressing, so that makes your entree salad start at 304 - but then, you add the Calories from the salad itself. For example, ordering a 'healthy salad' entree from The Cheesecake Factory (as of January 2022) could rack up to 1500 Calories.
13. Sports Drinks: Useful for high-endurance athletes, but for the average person, they're just another source of added sugars.
14. Fat-Free Foods: Fat-free doesn't mean calorie-free. Many fat-free foods compensate for flavor loss by adding sugars, which might actually be more calories. Examples are salad dressings, yogurts, and baked goods like muffin cookies. Granola bars can be culprits, as are ice creams and frozen desserts. Lastly, reduced-fat peanut butter often contains added sugars or other fillers to compensate for the texture and taste of the removed fat.
15: Packaged "Diet" Foods: While these products might have fewer calories or fats, they often contain artificial sweeteners, preservatives, and other additives. Marketers can be misleading by packaging calorie-dense products with potentially harmful ingredients and presenting them with deceiving serving sizes. Preparing your meals from whole, raw ingredients allows you to know exactly what you're consuming. Moreover, be cautious with serving sizes: a package stating 100 calories per serving might contain multiple servings, making the total calorie count higher than expected, and possibly even more than its non-diet counterpart. Also, look for anything with red #3 coloring. There have been some inconclusive links to adverse health effects.
Conclusion
In conclusion, the world of nutrition is rife with misconceptions, driven partly by savvy marketing and the allure of convenience. It's all too easy to be swayed by attractive packaging or health claims, only to overlook the hidden ingredients that negate any potential benefits. Consumers' best defense is to stay informed, read labels diligently, and prioritize whole, unprocessed foods whenever possible.
Moderation remains the key; even seemingly benign foods can have unintended consequences when consumed in excess. Let this guide remind us to approach our food choices critically, ensuring that our dietary decisions align with our health goals and well-being. Remember, it's not just about calorie counts but the quality and sources of those calories. By being vigilant and informed, we can confidently navigate the nutritional landscape and make choices that nourish our bodies.
REFERENCES:
Czarnecka K, Pilarz A, Rogut A, Maj P, Szymańska J, Olejnik Ł, Szymański P. Aspartame-True or False? Narrative Review of Safety Analysis of General Use in Products. Nutrients. 2021 Jun 7;13(6):1957. doi: 10.3390/nu13061957. PMID: 34200310; PMCID: PMC8227014.