by Packaged foods and frozen meals are ubiquitous in US diets, and recent research has shown that a staggering 60% of Americans’ daily caloric intake comes from ultra-processed foods.
UPFs often contain high levels of sodium, refined sugars, cholesterol spiking fats and other lab-based ingredients.
A recent study linked UPFs exposure to 32 poor health outcomes, including a higher risk of cardiovascular disease, cancer, metabolic syndrome, obesity, non-alcoholic fatty liver disease, type 2 diabetes and even premature death.
Despite the known risks, UPFs can be a tough habit to start since these items have been engineered for convenience and cravings, with a combination of flavors and additives designed to encourage addictive eating behavior.
While UPFs like candy bars, ready-to-eat meals, frozen pizza, chips and soda are easy to spot (and avoid), others masquerade as so-called “healthy” options.
Speaking to the Daily Mail, UK registered nutritionist Kayla Daniels, founder of Kayla’s Nutrition, shared her top five healthy fake UPFs – yogurt, protein bars, plant-based milks, meal replacement shakes and granola bars.
Yogurt
Although the health benefits of yogurt are well establishedall is not created equal.
Greek yogurt, in particular, is an excellent source of protein, calcium, probiotics, vitamin D and other essential vitamins. However, some yogurt manufacturers add unhealthy gums, sweeteners and thickening agents to improve taste and texture..
“Sweeteners, in particular, can confuse the body, tricking the brain into believing that sugar is being eaten and triggering the release of insulin. Consuming these sweeteners, over time, can lead to insulin resistance, which contributes to the development of diabetes,” said Daniels.
Protein crops
Protein bars promise a quick on-the-go snack and a “healthy” alternative to candy bars. But according to Daniels, they can be just as troublesome for your overall health.
“These bars often contain artificial sweeteners, which can make you crave more sugary treats and negatively impact your gut health, making it harder for your body to fight off illness ,” Daniels said. “Palm fat is also commonly used in protein crops, which are very high in saturated fat, which increases the risk of high cholesterol and ultimately heart disease.”
But not all crops are so bad.
Kayla Barnes, certified brain health coach ath nutrition expert, The Post said, “When looking for the healthiest options for protein bars, I always prioritize ingredients and make sure the ingredients are simple and natural. You should be able to pronounce or have heard the ingredients before. Avoid crops with pro-inflammatory oils such as canola and soybean and artificial ingredients.
Plant-based milk
Plant-based or non-dairy milks are often marketed as healthier alternatives to moo milk, but Daniels said buyers should be wary of added ingredients like thickeners and refined oils.
“Refined oilseeds can be high in omega-6 fatty acids, which can contribute to inflammation and other health issues when consumed in excess,” she said. “The thickeners added to plant-based milks are often added to improve texture and stability (meaning they stay fresh longer), but they can interfere with digestion and cause gut health problems over time.”
In addition, experts warn that plant-based options are not always nutritionally equivalent to what comes from the dairy farm.
A meal replacement shake
Meal replacement shakes, which are becoming increasingly popular among Ozempic users, are marketed as a convenient calorie-cutting option for those trying to lose weight and/or build muscle. But, as Daniels said, they often contain additives, emulsifiers and thickeners.
“Ingredients like these damage the integrity of the gut wall, which can lead to digestive problems such as colitis,” she said. “Additionally, artificial ingredients can disrupt the delicate balance of microbes in the gut, which plays a critical role in overall health and immunity.”
How important is gut health? New research suggests that Parkinson’s disease may start in the womb, and oncologists have partly blamed an alarming rise in childhood colon cancer cases on lifestyle factors such as the Western diet and excessive sugar consumption.
Granola bars
Granola bars are often placed within the health food sector, but according to experts, they can be more of a dessert than a diet food.
In fact, a nutrient profiling system from Tufts University once rated ice cream as healthier than granola.
“Many brands add significant amounts of sugar to improve flavor and improve texture, making these bars more like sweets than a healthy option,” Daniels said. “Even those that claim to be ‘natural’ or ‘organic’ can still pack a heavy sugar punch, which can lead to energy spikes and crashes, which ultimately affect mood and focus. “
Courtney Smith, a registered dietitian, diabetes specialist and founder of Keys to Nutrition, told the Post that granola is a “health halo,” meaning it’s marketed as healthy but could actually do more harm than good.
