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Eating healthy is trendy these days. We buy products marked “Diet”, count calories, proudly tell our friends that we have given up sugar, meat, flour (underline as appropriate). However, without noticing it ourselves, we eat foods that only pretend to be healthy. Nutritionist Virginie Pare talks about them.
Fashion for a healthy lifestyle is in the hands of food manufacturers. They label their products with “no sugar”, “no cholesterol”, “no fat” labels. And we buy them without even reading the composition and not suspecting that often these products are harmful to health.
1. Margarines and vegetable spreads
Manufacturers report that these butter substitutes are rich in omega-3s and do not contain animal fats and cholesterol. However, this is not all the information you need to know. In fact, the beneficial fatty acids found in plant-based spreads are hydrogenated. (that is, treated with hydrogen at high pressure) and do not have vitamin properties.
Instead of chemical sweeteners, use natural alternatives to sugar
Moreover, in the process of hydrogenation, they turn into trans fats, about the dangers of which everyone has definitely heard. They disrupt cellular metabolism, lead to obesity and adversely affect the functioning of the cardiovascular system. So if you feel like eating a sandwich with butter, use regular butter. Vitamin D contained in it is necessary for a good mood and strong bones, and 10-20 g per week will not harm the figure.
2. Light versions of mayonnaise and other sauces
Diet or light mayonnaise is 100% a marketing gimmick. Yes, such a sauce contains less fat, but turn the package over and carefully read the composition: solid sugar, dyes, flavor enhancers and preservatives. It is better to fill the salad with yogurt or vegetable oil. Option for the lazy – make homemade mayonnaise from eggs, olive oil, lemon juice and spices. And it definitely tastes better than store bought.
3. Freshly squeezed juice
All fans of a healthy lifestyle have long abandoned industrial juice in packages. In fact, it is not healthier than any sweet soda: sugar, preservatives, acids and no vitamins. They do not survive in plastic bags and bottles. Fresh is a little better. When the fruit is squeezed, the digestible fiber goes to waste, leaving water and fruit sugar. Unless the vitamins are preserved.
4. Multigrain and Whole Grain Bars
You’ve probably seen them in pharmacies and the health food section of supermarkets. But this does not mean that all bars are of continuous benefit. Yes, they contain whole grains – that is, slow carbohydrates that energize us for a long time.
But in addition to them, this snack often includes palm oil, sugar syrup, artificial flavors and flour. It is worth paying attention to the number of calories. In general, carefully study the composition. It may be more useful to satisfy your hunger with nuts or dried fruits.
5. Breakfast cereal
Everyone knows about the benefits of breakfast. It must be nutritious and balanced. The advertisement claims that such a breakfast for you and your child will be corn flakes with milk. However, flakes fried with the addition of molasses, palm oil, sugar or chocolate are not inferior in calories to a large piece of cake. They are quickly absorbed by the body, sharply increase the level of insulin, which, in turn, leads to a rapid onset of hunger.
In a word, have breakfast like this every day. – direct path to diabetes and obesity. Alternative option – buy or make homemade honey-roasted oatmeal granola.
6. Isotonics and sports drinks
The composition of such drinks from all manufacturers is approximately the same: water, electrolytes (calcium, magnesium salts, etc.) and glucose. Some add caffeine, vitamins, L-carnitine, sweeteners and flavors. This composition helps to maintain tone and restore water-salt balance after exhausting workouts.
The key word here is “exhausting”. Isotonics are needed exclusively by professional athletes or amateurs who are preparing for a marathon. It is more useful for everyone else to drink water with lemon, you can add a little honey or salt to it.
7. Bread or biscuits from puffed rice
Losing weight often replace bread with such biscuits. However, their glycemic index is much higher than that of whole grain bread. And the calorie content of puffed rice is 402 kcal per 100 g of product. Agree, not the best dietary product. It is necessary only for those who adhere to a gluten-free diet.
8. Aspartame
This artificial sweetener is found in many sodas, hard candies, and sugar-free gum. In addition, it is sold on its own in the form of tablets. Once ingested, aspartame breaks down, releasing methanol and phenylalanine. Scientists have proven that they disrupt the chemical processes in brain cells, which can lead to migraines, depression, memory problems, etc.
When the fruit is squeezed, the digestive fiber that is useful for digestion goes to waste, leaving water and fruit sugar.
Instead of chemical sweeteners, use natural alternatives to sugar – honey, agave syrup or Jerusalem artichoke. Of course, they cannot boast of zero calorie content, but they definitely have more benefits for the body.
9. Sushi and rolls
Traditional Japanese sushi (a large piece of fresh fish on a lump of rice) is very healthy and nutritious. But the fantasies of our restaurateurs on the topic of Japanese cuisine have nothing to do with the original. A thin piece of fish with lots of white rice, mayonnaise and cream cheese is not the most healthy combination for those who follow the figure. It’s better to order sashimi!
10. Protein bars
They are certainly in the assortment of all fitness clubs. Those who do not play sports definitely do not need protein bars. It is better to eat a regular chocolate bar if you want something sweet. For those who are actively training, it is better to drink a protein shake or eat a banana. After all, the composition of the bar, in addition to easily digestible protein, includes flavors, chocolate and sweeteners.
About expert
Virginie Paree – Nutrition consultant, author of the popular French books “Healthy Eating in Practice” (“L’Alimentation Santé en Pratique”, Mosaique Sante, 2014) and “Healthy Eating: Recipes” (“L’Alimentation Santé: Les recettes”, Mosaique Sante, 2014). Leads his.