Not everything labeled as “healthy” is genuinely good for you. Behind the appealing packaging and persuasive messaging, the actual nutritional value of many foods can be far from what you’d 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 a number of popular “health foods” that may not be as beneficial as they seem, pulling back the curtain to reveal their true contents.
Alkaline water – It’s advertised as a miracle drink that “can alter the pH balance of the body, making it less acidic and more basic (alkaline),” according to Verywellhealth.com. “By doing so, it is thought to do everything from alleviating acid reflux and promoting weight loss to treating liver disease and preventing cancer.” But it’s just water with greater PH than seven.
Research shows that it can only change the PH in your urine and not in your blood so it’s not going to protect you from cancer or other diseases.
Granola and granola bars – These handy snacks are often billed as a high protein, heart-healthy food but because granola is high in carbohydrates any boost of energy will be short lived, with a quick high followed by a low. Along with some whole grains, a single bar often has more sugar than you should consume in a day.
Cold cereals – There are high-quality, truly healthful cereals but the most popular brands are typically loaded with sugar, sodium and processed flour, and contain very little fiber or protein.
Instant flavored oatmeal – While traditional whole grain oatmeal has many health benefits for your heart, instant flavored oatmeal is loaded with sugar and ultra-processed to take out most of the fiber and subtle nutrients. Instead, make whole grain oatmeal and flavor with cinnamon or fruit.
Flavored yogurt – While marketed as a great source of calcium and protein and as a natural probiotic, flavored yogurts are full of sugar and have very little protein. Choose yogurt that’s 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 because they can have upwards of 1,000 calories if it’s two or three cups of liquid. Increase your veggie and fruit intake for fiber but balance it with some protein or healthy fat so it’s just not a carb source.
Acai bowls – This “superfood” is marketed as high in antioxidants that are good for weight loss but a lot of times these bowls can have 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 just as high in sugar, which will cause inflammation in the body. Use regular water and add electrolyte powder to rehydrate.
Protein bars – Many times there is very little protein and a lot of carbs and sugar. Read the label for fiber and fat content too.
Gluten-free products – These trendy products are highly processed, and they lose a lot of fiber, vitamins and minerals. They can have a load of sugar too. Gluten free is great if you have celiac disease, or you have a sensitivity to gluten but it’s not necessarily healthier.
Keto – Keto products can be highly processed and filled with ingredients that we don’t want or need. While they provide needed carbs, the high fat content may 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 more satisfied for longer,” she explained. “It also lowers blood glucose levels, helps digestion, and helps break down your cholesterol. Some of the best sources of fiber are oatmeal, quinoa, green leafy vegetable, whole wheat products, nuts, apples and blueberries.”
Holbrook revealed that children and adults need between 25 and 35 grams of fiber a day, but the average person only eats about 15 grams of fiber a day.
“Thirty percent of our diet should come from lean protein,” she continued. “The USDA defines lean protein as containing 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 super food is produce,” she added. “Produce can be fresh, frozen or canned. Fresh fruits and veggies are always great for snacks on the go. Frozen and canned vegetables are very convenient for busy days when there isn’t enough time to prepare meals. Two things to look for with frozen and canned vegetables are sodium and sugar content.
“Be mindful of what you are eating,” she advised. “Adding more whole foods is the first step.
The plate method is a great visual to ensure you are getting all the macronutrients. Ideally you should have a quarter plate of protein, a quarter plate of starch and a half plate of vegetables, with a little olive oil or other fat on the side.
“Balance every meal and snack you consume with protein, carbs and fat. They all work together to keep you satisfied. And limit the sugar you consume daily. Women should only consume 25 grams of sugar a day and men 36 grams. That’s about six teaspoons for the ladies and nine for the men. The average person consumes about 46 teaspoons a day.”
In a food economy powered by profit-driven enterprises, it is up to the consumer to read labels and do the research necessary to make sure so-called healthy foods live up to their billing.
Nutritional labels will tell you the number of servings in a package and a serving size. The nutritional label information listed, including the number calories, refers back to the size of the serving. Look for low amounts of saturated fats, sodium and added sugars, and larger amounts of fiber, vitamin D, calcium, iron and potassium. The total sugars include sugars naturally present, and then added sugars underneath. Lastly, the daily value shows from a whole day, the percent of the daily value for 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 in that 5 to 20 range 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, mindset, exercise support system and lifestyle. For a consultation, call Treasure Coast Fitness and Nutrition at 772-677-9548.