by Not everything labeled as “healthy” is really good for you. Behind the attractive packaging and persuasive messages, the nutritional value of many foods can be far from what you might expect.
“Companies pour resources into research, development and marketing long before the product hits the shelves,” explained nutrition coach Nicole Capp Holbrook. “The more buzz they create, the higher the demand, and the more people are drawn to their products. But at the end of the day, their goal is profit, which sometimes comes at the expense of our health.”
Holbrook highlights some common “health foods” that aren’t as beneficial as they seem, pulling back the curtain to reveal their true content.
Alkaline water – Heralded as a miracle drink that can “change the body’s pH balance, making it less acidic and more basic (alkaline),” according to Verywellhealth.com. “By doing so, it is thought to do everything from relieving acid reflux and promoting weight loss to treating liver disease and preventing cancer.” But it is only water with more PH than seven.
Research shows that it can only change the PH in your urine and not in your blood so it is not going to protect you from cancer or other diseases.
Granola and granola bars – These useful snacks are often billed as a high-protein, heart-healthy food but because granola is high in carbohydrates any energy boost will be short-lived, followed by a quick high and low. As with some whole grains, a single bar often contains more sugar than you should eat in a day.
Cold cereals – There are some really healthy, high-quality cereals, but the most popular brands are usually loaded with sugar, sodium and processed flour, and contain very little fiber or protein.
Instant flavored oatmeal – While traditional whole grain oatmeal has many heart-healthy benefits, instant flavored oatmeal is loaded with sugar and ultra-processed to remove most of the fiber and achieve subtle nutrients. Instead, make whole grain oatmeal and flavor with cinnamon or fruit.
Flavored yogurt – Although marketed as a great source of calcium and protein and a natural probiotic, flavored yogurts are full of sugar and very little protein. Choose yogurt that is higher in protein and lower in sugar with about 19 grams of protein and less than 5 grams of sugar.
Smoothies – Pay attention to the portion size as they can have more than 1,000 calories if it is two or three liquid cups. Increase your veggie and fruit intake for fiber but balance it with some protein or healthy fat so it’s not a carbon source.
Acai Bowls – This “superfood” is marketed as being high in antioxidants that are good for weight loss but these bowls can often contain a lot of calories. Many have peanut butter and coconut and added sugar. Look for the unsweetened variety and read the labels for added sugars.
Sports drinks – While they may be high in electrolytes and can revive you on a sweltering day, many are also high in sugar, which will cause inflammation in the body. Use regular water and add electrolyte powder to rehydrate.
Protein Bars – Often contain little protein and lots of carbs and sugar. Read the label for fiber and fat content too.
Gluten-free products – These trendy products are highly processed, and lose a lot of fiber, vitamins and minerals. They can also be loaded with sugar. Gluten free is great if you have celiac disease, or if you have a gluten sensitivity but it’s not necessarily healthier.
Keto – Keto products can be highly processed and filled with ingredients we don’t want or need. Although they provide needed carbs, the high fat content can interfere with your weight loss goals.
Holbrook says there are three primary foods that should be incorporated into your diet.
“Soluble fiber keeps your body full and satisfied for longer,” she explained. “It also lowers blood glucose levels, aids digestion, and helps break down your cholesterol. Some of the best sources of fiber are oatmeal, quinoa, green leafy vegetables, whole wheat products, nuts, apples and blueberries.”
Holbrook showed that children and adults need between 25 and 35 grams of fiber per day, but the average person only eats about 15 grams of fiber per day.
“Thirty percent of our diet should come from lean protein,” she continued. “The USDA defines lean protein as having less than 10 grams of total fat, or less than 4.5 grams of saturated fat per portion size. Lean protein can increase muscle mass, keep you full and promote weight loss. It also balances glucose levels in your body. Skinless chicken, cottage cheese, yogurt, beans and fish are reliable sources of lean protein.” Lean organic beef and pork can also be good sources.
“The third superfood is produce,” she said. “Product can be fresh, frozen or canned. Fresh fruit and veggies are always great for on-the-go snacks. Frozen and canned vegetables are very convenient for busy days when there is not enough time to prepare meals. Two things to look for with frozen and canned vegetables are sodium and sugar content.
“Be careful what you eat,” she said. “The first step is to add more whole foods.
The plate method is very visual to make sure you are getting all the macronutrients. Ideally, you should have a quarter plate of protein, a quarter plate of starch and half a plate of vegetables, with a little olive oil or other fat on the side.
“Balance every meal and snack you eat with protein, carbs and fat. They all work together to keep you happy. And limit the sugar you eat daily. Women should only eat 25 grams of sugar per day and men 36 grams. That’s about six teaspoons for the ladies and nine for the men. The average person eats about 46 teaspoons a day.”
In a food economy driven by for-profit enterprises, it’s up to the consumer to read labels and do the research necessary to ensure that so-called healthy foods live up to their billing.
Nutrition labels will tell you the number of servings in a package and the serving size. The nutrition label information listed, including the number of calories, refers to the serving size. Look for low amounts of saturated fats, sodium and added sugars, and higher amounts of fiber, vitamin D, calcium, iron and potassium. Total sugars include naturally occurring sugars, and then added sugars below. Finally, the daily value from a whole day shows the percent of the daily value of each nutrient in a serving of food, and how much of the nutrient in a serving of food contributes to a total daily diet. Five percent or less is low and 20 percent is high, so a range of 5 to 20 is a good place to be.
Nicole Capp Holbrook is a nutrition coach at Treasure Coast Fitness and Nutrition who advocates a holistic, habit-based approach to health management that includes proper diet and addresses stress management, sleep, mood, exercise support system and lifestyle. For a consultation, call Treasure Coast Fitness and Nutrition at 772-677-9548.
