Is it genuine or fake?
Are you attempting to influence your eating habits to become healthier? It might not be as easy as you believe. Registered nutritionist Caroline Mason provides us with an overview of the so-called ‘healthy’ foods that we should steer clear of, ranging from plant-based snacks that are high in salt to salads that are high in saturated fat. Which ones must to be cut out of your regular diet?
breakfast bars
When life gets hectic, do you like to rely on cereal bars? Sadly, Caroline says they’re the worst choice you can make for breakfast. “Minimal fibre, minimal protein… you might as well just eat a couple of spoonfuls of sugar,” she claims. Despite being a fantastic preservative, adding sugar can drastically increase our chance of developing chronic illnesses. Furthermore, these double-carb bars frequently have very high levels of saturated fat.
Crispy banana chips
Though tasty, these seemingly natural snacks are not as healthful as you may believe. To get that delicious snap, banana chips—which are typically found in the dried fruit section of supermarkets—are fried and sugared. They have a surprisingly low fibre content, a high saturated fat content, and both natural and free sugars. The healthier option is a fresh banana, but if you really can’t live without the crunch, plantain chips are at least higher in dietary fibre than banana chips.
Cheap plant milks
“There are some great plant milks with minimal ingredients, but always look at the back of the carton,” Caroline advises. Many major brands include stabilisers, gums, sweeteners, and other ingredients that your body isn’t supposed to be exposed to. When consumed in big amounts, this can be harmful to your blood sugar and digestive system.” Although a scientific assessment from McGill University in Montreal found that soy is the most nutritious option after cows’ milk, dairy alternatives aren’t necessarily better. If you do decide to eliminate dairy, make sure to carefully read labels and only accept substances you know.
Complete meal drinks
Meal replacement shakes can simplify the process of eating a balanced meal, however despite their great nutrient lists, research on omega-3 supplements indicates that not all of them are beneficial to consume in supplement form. Moreover, xanthan gum has a laxative impact when consumed regularly, which can be particularly problematic for people who have irritable bowel syndrome. Caroline concurs: “The vitamins and minerals are great, but if a meal replacement goes straight through you because your gut is irritated, you’re not going to absorb any of them.”
Diet sodas
While diet pop might be a healthier option than full-sugar fizz, it’s not always a “good” one. There are no real health benefits of substituting low-calorie sweeteners for sugar, according to numerous clinical research. Additionally, a group of doctors from Massachusetts General Hospital found that aspartame-sweetened beverages can disrupt the regular enzymes that control metabolism. Finally, a study conducted by the Endocrine Society discovered that artificially sweetened beverages are unable to replicate the satisfying feeling we get from full-sugar sodas.
Flavored rice cakes
These incredibly light cereal nibbles may seem like a good choice when trying to stave off hunger pangs, but the empty calories add unnecessary amounts of salt, sugar, and other colours and flavours to your body while providing none of the nutrients it needs. For a more wholesome snack that still has the fibre that most white rice cakes lack, try plain brown rice cakes. Better still, smear on some avocado, nut butter, or hummus.
Fruit yogurts
What could be a more nutritious dessert than a fruit-flavored yoghurt tub? Turns out, quite a few things! “A cup of fruit yoghurt can have 10 oz of sugar – that’s 7.5 tsp, or the same as a chocolate bar,” Caroline points out. Alternatively, purchase a jar of plain living yoghurt and top it with your own dried, chopped, or puréed fruit. “Look for something as plain as possible,” she continues. “Minimal ingredients, no messing around.”
Gluten-free bakes
The British Dental Journal’s research revealed that, on average, gluten-free items have higher levels of calories, carbohydrates, and sugar compared to their regular equivalents. “The best way to go gluten-free is to eat things that are naturally without gluten,” Caroline adds. “Replacing gluten with modified starches and sugars, as many of the ultra-processed alternatives do, is no improvement.” Instead, try gluten-free alternatives like low-sodium tortilla chips, popcorn, and trail mix.
Instant soups
Packet soups with few calories are promoted as an easy way to eat healthily while on the go, but are they really as good as they seem? According to Caroline, “These soups might seem like a healthy option, but they’re generally so calorie deficient that you’ll be hungry again within an hour.” In addition, they frequently contain MSG, maltodextrin, and a host of other highly processed ingredients that take the place of more wholesome ones.
Low-fat salad dressings
“Lighter” dressings and fat-free vinaigrettes aren’t as healthful as you would think. In fact, it has been indicated in a study published in the journal Molecular Nutrition & Food Research that removing egg yolks or olive oil from salad dressings may actually reduce our absorption of those nutrients. “There’s research to suggest that salad dressings are among the biggest drivers of chronic disease in the US,” Caroline adds. “That beautiful raw entire meal is adorned with two to three tablespoons of sugar! Rather than sweetness, the extra ingredient should always be fat and a vinegary, citrusy flavour.”
