Food labelled as healthy while they are not!!!
- Dietitian.Lauren Hmede
- Mar 23, 2019
- 3 min read
Overview
Just because products are labelled as fa-free, vegan, gluten-free or even whole grains this doesn’t mean that they are healthy.
Gluten free products can pack more calories, fat and sugar than gluten products.
While fat-free products are made at the expense of nutrients and whole grains food may be made from refined grains.
Well you get surprised and maybe worry about what they call “Healthy products” s what you need to know is to red label carefully and the article below.
1. Multi-Grain and Wheat Breads
Terms like multi-grains or wholegrains sound healthy but not all products are really made from whole grains and sometimes they are made from refined grains. Whole grains, by definition, are foods that contain all the essential parts of the entire grain seed; this includes the bran, germ, and endosperm.
As they don’t follow processing they remain high in protein, fibre, vitamins and minerals. To make sure you are getting whole grains you need to check the label so if the first item in the ingredient list is refined flour (it will typically say "bleached" or "unbleached enriched wheat flour"), you are not getting 100 percent whole-grain bread!
2. Vegan Baked Goods
Just because the product is labelled as vegan baked this don’t mean the food is healthy sometimes it can count many calories, fat and sugar as traditional baked good.
The problem with vegan baked goods is that consumers see natural ingredients such as evaporated cane juice, agave nectar, vegan chocolate chips, and coconut oil, and make the assumption that these ingredients are healthier than traditional sugar, dairy and flour. The actual fat: commercially-available vegan chocolate frosted cupcakes contain 350 calories, 18 grams of sugar and 22 grams of fat per 2 oz. serving!
3. Frozen Yogurt a.k.a. “Fro-Yo” With Toppings
If you frequent the corner fro-yo shop, stick to the smallest portion size and choose real fruit toppings with a tablespoon of roasted almonds or pistachios.
4. Most Commercial Jarred Pasta Sauce
Tomato-based pasta sauce provides both vitamin A and C in addition to 85% of lycopene which is heart-protective compound. But commercially-available brands are loaded with sugar, high fructose corn syrup, sodium and fillers.
To extend shelf-life sauces are loaded with sodium and ascorbic acid. If you want to reap the nutritional benefits from tomato sauce, make your own with fresh tomatoes, basil, garlic and a touch of extra virgin olive oil.
5. Fat-Free Salad Dressing
You need to think twice while you are choosing fat-free toppings. You need to know that full-fat dressing are better as they enhance vitamins and minerals in greens. Just use them in moderation.
6. Prepared Salads, Such as Chicken Salad or Tuna Salad
Salads for sure are healthy but unfortunately most salads at restaurants are loaded with hidden fat and extra calories as a sandwich of tuna can make up to 700 calories. Always make you own salad at home to keep fat and sugar intake under control.
7. Reduced-Fat Peanut Butter
Reduced fat peanut butter is not necessarily a healthy choice. While it has reduced fat it can still contains sugar. Peanut butter is rich in MUFA which is important for lowering diabetes type 2 and heart disease. Look for a natural peanut butter with an ingredient list that contains no added oils, cane sugar, or trans-fats. Better yet, find a store where you can grind your own, or make your own nut butter at home.
8. Energy Bars
Energy bars are perfect source of energy before workout but in fact they are filled with high fructose corn syrup, added sugar, and artery-clogging saturated fat. In addition, energy bars are often laden with synthetic ingredients we can’t pronounce. If you are grapping a snack try one-quarter cup of trail mix, or 1.5 oz. of low-fat cheese and three to four small whole-grain crackers.
If you must reach for an energy bar between work and the gym, opt for a version made with dried fruit, nuts, and whole grains and avoid chocolate-coated bars, which tend to be higher in sugar, fat and calories.
9. Bran Muffins
Most bran muffins, even those sold at delis and coffee shops, are made with generally healthy ingredients. Bran is rich in fiber, omega three fats, protein, vitamins and minerals. The problem nowadays is the portion size and the amount of sodium added. If you like muffin try half portion or try to make your own at your home.
10. Store-Bought Smoothies
Most smoothie chains and coffee bars start out with good intentions and healthy ingredients. Smoothies often begin with a “base” of blended fruit, yogurt and low-fat dairy. The problem with commercially made smoothies is the portion size and the added amount of fat and sugar.
11. Packaged Turkey
Turkey is an excellent source of lean protein but packaged versions are loaded with sodium so in order to lower sodium intake choose version with low added sodium.
Sources:
https://www.mcmasteroptimalaging.org/blog/detail/blog/2017/07/31/does-menu-labelling-affect-food-choices
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