The most unhealthy ‘health’ foods revealed - Mail+
Going on a health kick has never seemed easier. Whether it’s a matter of browsing the ‘free-from’ aisle, or choosing a cereal bar over chocolate, we can – apparently – make healthier choices all day long.
And yet you’ll never see a dietitian or nutritionist eating one of these ‘healthy’ options that boast of containing reduced fat, less sugar and lower calories.
‘Often foods marketed at the health-conscious are also not as nutritious as you are led to believe,’ says dietitian Helen Bond. ‘Some “healthy” ready meals and desserts cut the fat, but double the quantity of sugar or give you an overdose of salt.
‘So don’t get sucked into their “health halo” – it’s time to get label-savvy and check and compare the nutritional information and ingredients list on the packets,’ she says.
In fact, it’s better and cheaper to skip packaged ‘health’ foods altogether. ‘Go back to basics,’ says Mrs Bond. ‘The healthiest food you can buy (whole plant foods, whole grains, fresh fruit and vegetables) doesn’t come with a label.
‘With some planning you can cook something delicious and far healthier at home in just a few minutes and you will have greater control over the ingredients, portion size as well as the calories, fat and salt. It’ll save you money, too.’
So which supposedly healthy foods, snacks and ingredients are the main offenders? We asked five experts for their nominations...
HELEN BOND, registered dietitian
In recent years there’s been a lot of hype around the potential health benefits of coconut oil. When it comes to heart health, advocates have suggested the type of saturated fat in coconut oil is broken down more quickly than other types of saturates and that it helps to increase ‘good’ cholesterol levels. But there’s very little evidence for this.
In fact, coconut oil is very high in saturated fat, containing far more than even butter or lard – up to around 92 per cent of the fat in coconut oil is the saturated type compared with 52 per cent in butter. This means it can raise ‘bad’ cholesterol and in turn increase your risk of heart disease. If you want to use oil for cooking, choose an unsaturated one such as olive, sunflower, avocado, rapeseed or corn oil.
It’s a myth that bottled water has any nutritional benefit. In fact, some bottles of natural mineral water can contain quite a bit of sodium, while flavoured waters can have added sugar. Bottled water is no doubt convenient for when you want to keep your water levels topped up on the go but from a nutritional point of view, there is nothing to choose between bottled and tap water. Tap water will hydrate you just as well and, of course, it is free! The same is true where safety is concerned – both must meet strict criteria to ensure that they are safe to drink.
Reduced-calorie/fat foods
Don’t be swayed by claims like ‘reduced fat’ or ‘light/lite’. You might believe that foods with these labels emblazoned across them are virtuous choices. However, in many cases they just don’t live up to their image and just entice you to eat even more. While they must have 30 per cent less fat than a similar standard version, they can still pack quite a punch calorie-wise. A standard McVitie’s rich tea biscuit contains 38 calories while a ‘light’ one has 36 – a difference of only two calories! And if you eat or drink a lot of these products, your fat intake could still be high.
So many celebrities, health bloggers, Insta-gurus and diet ‘experts’ will have you hoodwinked that the best way forward when it comes to cutting down on added sugar is to switch to ‘natural sugars’ such as agave nectar, and also honey, brown sugar, coconut sugar, maple syrup, molasses. Not so. These healthy sounding sugars may have a more wholesome image to traditional sugar (which, by the way, also comes from a plant – sugar cane or beet) you sprinkle on your cereal or put in your tea, but no matter what they’re called, they all count as ‘free’ sugars – the type that we need to cut down on for the sake of our waistlines and teeth. And they contain roughly the same amount of calories – four per gram, which is around 20 per teaspoon.
You may believe that you’re making a healthier choice by switching to ‘posh salts’ such as sea salt, rock salt, smoked salt or even Himalayan salt. However, it all has the same amount of sodium (sodium chloride), which can raise blood pressure. The only differences between table salt and these gourmet varieties are taste, texture, the size of the crystals and cost. We should all be eating less than 6g of salt a day (about a teaspoon), yet we eat around 8.4g a day – 40 per cent more than we should.
Try using other ingredients to flavour foods such as fresh, frozen or dried herbs, spices including chilli, ginger, garlic, pepper, lemon, lime or vinegar. Your taste buds will soon readjust.
They might seem like a great snacking choice but many of the healthy ingredients in cereal bars, like oats, nuts and seeds are bound together with sugars and syrup add-ins such as honey, molasses and coconut sugar, which make them as sugary as a chocolate bar and undermine their nutritional credentials. Instead, opt for cereal bars with just a few simple ingredients and don’t bother about the natural sugars that come from dried fruit such as raisins, apricots, dates or sultanas. Better still just snack on a handful of unsalted nuts, like almonds or walnuts.
It has been touted as being able to help with a range of ills from reducing the risk of type 2 diabetes and inflammation in conditions such as arthritis to improving skin and hair and aiding weight loss. However, there is very little evidence behind these claims. Yes, vinegar has been shown to modestly lower post-meal blood sugar (glucose) and insulin levels but more research is needed before any firm conclusions can be made for adding extra vinegar to meals.
So enjoy a little apple cider vinegar on your chips or over your salad from time to time but also be mindful of the impact on your teeth. Apple cider vinegar is very acidic and frequent use can weaken enamel.
(@helenbond1 )
ROSIE LONG, registered associate nutritionist
Many of us opt for a big bottle of fruit smoothie instead of a fizzy drink in a ‘meal deal’. While there is nothing wrong with drinking smoothies – they are packed with nutrients and count towards your five-a-day – there is an issue when it comes to portion size. We should be sticking to a 150ml bottle, but it can be easy to end up drinking too much as the smaller bottles typically contain between 250ml and 360ml. Fruit juice and smoothies contain ‘free sugar’ (the type we need to be reducing in our diets), so drinking large portion sizes can easily add up. Sugar that is naturally found within whole fruits and unsweetened dairy products doesn’t count as ‘free’ sugars so shouldn’t be avoided.
Protein bars are common snacks among gym-goers and while they most definitely contain more protein than a typical chocolate bar, they may not differ too much aside from that.
These products can be packed with sugar and can contain a deceiving amount of calories, too. And while it is true that protein is needed for the maintenance of muscle mass, most of us are getting more protein through our diet than we need anyway. If you’re looking for a sweet treat, you might be better off opting for a small chocolate bar instead. You’ll certainly save money! If you’re still looking for a protein bar, try and choose one with whole nuts such as almonds and fruit for increased fibre content and healthy fats and keep an eye on sugar.
There are lots of vegetable-based crisps out there, whether it’s beetroot, chickpea, sweet potato or even peas. The marketing on these types of products can trick us into thinking they are going to be a healthier choice, but many of these types of products are actually higher in salt and sometimes calories too. In fact, a recent report from Action On Salt found that some of these products were even saltier than sea water. My advice would be to treat these products as a treat in the same way you would normal crisps.
Gluten-free bread/wraps/pasta
There is a very small percentage of people who actually need to avoid gluten completely, these are people with coeliac disease and gluten sensitivity or intolerance. However, many of us have been fooled into thinking a gluten-free diet is better for us. Gluten-free products can actually have higher levels of sugar, salt or saturated fat than their gluten-containing counterparts, so they aren’t the ‘healthier’ choice if you can eat gluten! You’re better off opting for wholegrain varieties of gluten-containing breads, pasta and wraps to increase the fibre content. If you do need to avoid gluten entirely, fear not – these products are not ‘bad’ for us, but it is worth being aware of the salt content of gluten-free breads in particular so you can reduce salt coming elsewhere in your diet if you need to. Remember, we should be aiming for less that 6g of salt each day, which is about 1tsp.
(nutritionbyrosie )
TAMARA WILLNER, nutritionist at NHS-backed healthy eating plan Second Nature
It is often considered a healthier choice. However, low-fat yoghurts tend to be much higher in sugar or artificial sweeteners than higher-fat alternatives. Research suggests that having lots of sweet things in your diet can actually increase cravings for other sweet foods over time. Combined with the low-fat content (which means these yoghurts won’t keep you full for long), you’ll soon be reaching for another snack. Stick to full-fat Greek or natural yoghurt with berries and nuts for a balanced, healthier option.
Although it is high in fibre and counted as one of your five-a-day, dried fruit is often not a healthy choice. This is because when fruit is dried out, the naturally occurring sugars become much more concentrated. When we couple this with the smaller size, dried fruit becomes very easy to over-consume and we’ll often eat the equivalent of several portions of fruit in one sitting. For example, just five pieces of dried apricot would provide around 30g of sugar, which is an adult’s daily sugar intake recommendation for the entire day. As with all foods, dried fruit is fine to enjoy in moderation but be mindful of portion sizes.
There are lots of benefits to eating dark chocolate such as getting the antioxidants it contains and the lower sugar content compared to milk chocolate. But not all dark chocolate is created equal. Did you know that lots of so-called dark chocolate only has 40 per cent cocoa solids and actually has similar sugar quantities to milk chocolate? Cadbury’s Bournville, for example, has 26g (or 6.5tsp) of sugar in a small, single-serve bar. Look for dark chocolate with at least 70 per cent cocoa solids and check the label for the sugar content.
But if you don’t enjoy the flavour of high cocoa solids, milk chocolate doesn’t need to be banned from your diet. Enjoy your chocolate of choice mindfully and in moderation as part of a healthy, balanced diet
Honey is often used as a replacement for sugar in baking and as a sweetener for hot drinks, with people believing they’re making a healthier choice than pure sugar. Although it does contain some antioxidants that aren’t found in sugar, honey is still very high in sugar. In fact, it’s around 82 per cent pure sugar – so we still need to be mindful of how much we’re consuming. Excessive sugar consumption has countless negative effects on our bodies from increasing our risk of type 2 diabetes and heart disease, to lowering our energy levels and putting us at higher risk of Alzheimer’s disease as we age.
Additionally, honey is made up of a higher concentration of fructose (a type of sugar molecule) than table sugar. Fructose doesn’t trigger the same insulin response as glucose and, instead, travels to the liver to be broken down. If we overload our liver with fructose, then the liver converts some of the excess fructose to fat which gets released into the bloodstream. Over time, this leads to the build-up of fat in our bodies, particularly visceral fat around our organs which is strongly linked to health complications.
Many of us think that a glass of freshly squeezed juice will count as one of our five-a-day and that we’re making a healthy choice. However, alongside the vitamins and minerals, fruit juice is packed with sugar. One 250ml glass of orange juice is equivalent to eating three whole oranges and contains a shocking 26g (6.5 teaspoons) of sugar. That’s just shy of 90 per cent of the recommended daily intake of sugar for adults! Additionally, when we eat whole fruit, we’re getting fibre and water too which helps to slow the rise in our blood glucose levels. In juice, the lack of fibre means our blood glucose levels rise quickly and later crash, leaving us feeling sluggish and tired.
CORRINNE TOYN, registered dietitian
Flavoured instant porridge
Porridge oats are a good option for breakfast because they contain a type of soluble fibre called beta-glucan which can help to reduce cholesterol. But instant oats have been processed so they have a higher glycaemic index (GI) than normal porridge, meaning that you’ll experience an energy crash and feel hungry soon after eating.
Plus, sachets of instant porridge are often flavoured with seemingly healthy fruity flavours such as apple and blueberry. However, they contain added sugars which can lead to dental decay and weight gain, increasing the risk of health problems such as diabetes. With the average Briton consuming 140 teaspoons of sugar a week, we could all consider cutting down.
Instead, choose traditional Scottish oats or rolled oats, add a few drops of vanilla extract instead for extra sweetness or fruit to contribute towards your five-a-day.
High-protein chocolate bars
Chocolate bars that claim to be high in protein may try to convince you that they are healthier than other chocolate bars. However, don’t be fooled! A chocolate bar is still a chocolate bar and these are highly processed, with protein from whey (a byproduct of milk) and soya added in. If you’re looking for ways to top up your protein intake, choose foods that are naturally high in protein such as chicken, fish, eggs, beans, legumes, nuts or yoghurt.
With more people adopting a plant-based diet over recent times, many are turning to dairy-free alternatives such as almond or oat milk. However, some brands of dairy alternative milks are not fortified with key essential vitamins and minerals that are found in dairy milk such as calcium, vitamin B2, vitamin D and iodine. In addition, dairy alternatives can be lower in protein per 100ml than cow’s milk. Soya milk has the most comparable protein content, however, so is a good option if you are allergic or intolerant to cow’s milk. If you do decide to opt for a dairy alternative milk, always check the label to make sure it’s fortified with these additional nutrients so that you’re not missing out.
These yoghurts often contain hidden added sugars, with some products reaching up to three teaspoons of sugar per pot. Flavoured yoghurts can also contain artificial colouring so you may want to check the labels as some artificial colours, including E110 and E112, can cause hyperactivity in children. Instead, why not try natural yoghurt with pieces of fresh fruit such as bananas, raspberries and strawberries. Not only will this help to keep your sugar intake at bay, but the extra fruit will boost your diet with essential vitamins and minerals, as well as fibre which helps digestion and reduces constipation.
(@corrinenutrition )
RHIANNON LAMBERT, registered nutritionist
Reducing our meat consumption is not only beneficial for the planet but also for our health, with high red meat intake linked to increased risk of cardiovascular disease and cancer. With lots of meatless options available, such as Quorn, tofu, soya, tempeh and seitan, the switch has never been easier. However, despite these benefits, meat alternatives can contain a lot of added salt, sugar and sometimes not much protein, so therefore always read the labels.
Consuming products with added salt often can easily increase consumption over the recommended daily intake of 6g. Excessive salt intake can increase blood pressure which in turn increases the risk of heart disease and stroke. Likewise, the recommended daily intake of sugar is 30g, with prolonged increased consumption above this heightening the risk of diabetes and cardiovascular disease.
They may seem healthier, but crisps made from beetroot, parsnip, sweet potato and the like are often fried and tossed in salt just as regular chips are. High consumption would likely increase your fat and salt intake above recommended value, both of which can increase the risk of cardiovascular disease and stroke.
Protein powder is often consumed to increase protein consumption to aid muscle repair and growth, but it’s definitely not a necessity for most people. As long as your intake is balanced and varied, your diet should contain all of the protein your body needs. According to the NHS, consuming too much protein in the long term can worsen kidney problems. The Department of Health states that you should avoid consuming more than twice the recommended daily intake of protein (55.5g for men and 45g for women).
However, for those who do use protein powder (for instance, athletes or those who follow more restrictive diets) be sure to check what else is in it. They often include a range of additives such as artificial sweeteners and flavourings which, although make them taste better, can mean your energy intake is a lot higher than you think.
I’m sure many of us much prefer a salad with a dressing drizzled over the top, but just be mindful – pre-made Caesar dressings and the like are often very high in sugar. It should be noted that often salad dressings increase the likelihood of some people eating a salad, which should not be overlooked, however it is still important to check the bottle and consume in moderation.
Many of us start the day with a bowl of cereal, yet we don’t realise how much added sugar it can contain. This is then made worse as most people eat more than the recommended portion sizes in one sitting. Check the packet and eat those that are high in sugar (Coco Pops, Frosties, Krave, Rice Krispies) less often and opt for others, such as All Bran, Bran Flakes Shredded Wheat and Weetabix that contain less sugar, for day-to-day consumption – or see if your favourite brand offers a low-sugar option instead. Some can be harder to judge, however. Granola and muesli are often packed with nuts, fruits and seeds and may seem like a healthy choice but actually have a very high sugar content.
(@Rhitrition )