8 supposedly healthy foods that aren't really healthy
We asked some experts in the field of fitness, nutrition and health which are the biggest "impostors" in the field of healthy eating. Here are their answers:
1. butter and bacon
Many people are almost obsessed with butter and bacon. This is understandable, as these foods can be delicious, but I see no real reason to consider these foods healthy in the way that many people do.
This assertion is related to the influence of recent data showing that reducing healthy fats in the diet probably doesn't have quite as many health benefits as previously believed, especially when replacing saturated fats with simple carbohydrates.
Yet somehow this message has been translated into "eat unlimited amounts of butter, bacon and saturated fat because it's good for you". However, you'll be hard pressed to find any scientific data to support overconsumption of these foods. A 2014 study concluded that eating polyunsaturated fats instead of saturated fats led to improvements in lean body mass in diabetics.
And what's a sensible approach? Aim to consume one third of your fat intake in the form of saturated fat sources (bacon, butter, etc.), one third of your fat intake in the form of monounsaturated fat sources (beef, olive oil, macadamia nuts, etc.) and one third of your fat intake in the form of polyunsaturated fat sources (salmon, nuts, etc.).
This means you can eat bacon and butter - but you should not think of these foods as health foods. And don't think you will benefit from adding these foods to your diet in significant quantities on top of what you already eat.
2. most organic foods
One of the biggest misconceptions, and a factor that contributes tremendously to poor health and lousy body development, is the belief that anything labeled "organic" is automatically a good choice for any diet plan. This is simply not the case. Sugary soft drinks made with organic cane sugar are still sugary soft drinks. Organic jam-filled cupcakes are still jam-filled cupcakes and organic macaroni and cheese is still macaroni and cheese.
The term "organic" has absolutely nothing to do with the amount of calories or macronutrients a food contains, so in that sense you'd be better off pretending the word doesn't exist.
Can certain organic foods be a better choice than conventional foods? Definitely, but this is largely due to the fact that these foods contain fewer pesticides and other potential toxins. It has nothing to do with the fact that organic foods automatically contain more protein, less sugar or fewer calories than their non-organic counterparts.
You're cheating yourself - not to mention wasting money and time - if you think you'll lose more body fat if you eat highly processed, fat- and carb-loaded organic potato chips instead of highly processed, fat- and carb-loaded non-organic potato chips.
Eat organic foods whenever possible, or when it will have the most positive impact on your health - things like high-fat protein sources, fruits, vegetables and coffee. And instead of opting for organic versions of junk food, you could also take the bold approach of cutting out the junk altogether.
3. alleged fitness bars
Protein bars have long been abused by sports nutrition marketers. The protein contained in these bars often consists of horribly incomplete proteins with a low biological value, such as collagen and gelatine, which are at the top of the list of ingredients. In addition, many of these bars are packed with laxative and diarrhea-causing sugar alcohols and regularly contain food-like ingredients to make them more appealing.
It's ironic: a product sold as a health food can be so damn unhealthy. From poor protein synthesis support, to bloating and diarrhea - I can't see what's so healthy about it - and for up to three euros a bar. I think it would be better to give up this desperate craving for chocolate. Why not remember how delicious real food is? Many of my heroes from my childhood and teenage years became amazing bodybuilders with healthy foods like potatoes, brown rice, chicken and broccoli. They weren't so weak that they had to look for excuses to eat sweet dessert every day.
The relatively rare truly legitimate protein bar, on the other hand, is a convenient way to take valuable casein or whey protein with you wherever you go.
4. almond milk
The concept behind commercial almond milk is great. Take some great tasting, nutrient dense nuts, pulverize them and add some water to get a lactose-free alternative to milk that's allergen-free and you can soak your breakfast cereal in.
Too bad the actual version of almond milk - or at least the industrial version - can't really deliver on the promise of this conceptual version.
Sure, almond milk manufacturers start with a few almonds, but an entire tetra-pack of almond milk only contains about as many almonds as you can fit in an old lady's small, arthritic hand. This measly portion of almonds is pulverized, but then the manufacturers filter out all the fiber because it would settle to the bottom of the carton and the consumer would have to shake the carton before consuming it - and as everyone knows, shaking is for losers.
Because the amount of almonds used is so puny, manufacturers have to add nutrients such as calcium and vitamin E to be able to advertise with claims such as "50% more calcium than milk" and "covers 50% of the daily requirement of vitamin E". But adding vitamins after the fact is simply misleading. It would be more honest to stick a strip of vitamin tablets on the packet and tell the customer to take one tablet with each portion of the drink.
And then there's the protein - or rather the lack of protein. A serving of almonds contains 6 grams of protein, but a serving of typical commercially available almond milk only provides about 1 gram. If you were to drink the whole carton, you'd get about 6 grams of protein, but that's also what a single serving of whole almonds would give you.
Sugar is also a problem. The typical almond milk contains about 7 grams of added sugar per serving, while most vanilla-flavored varieties contain about 16 grams of added sugar. Yes, yes, cow's milk also contains about 13 grams of sugar per serving, but at least that sugar comes from the cow.
And another thing: almond milk manufacturers have to add thickeners like carrageenan to almond milk, because if you finely grind a portion of almonds and add almost a liter of water, you get a pale, watery broth that has the unappetizing appearance of goat semen. So it's understandable that these thickeners are added, but some of these substances have been linked to inflammation around the digestive tract.
But people are starting to realize all this nonsense. Just recently, Blue Diamond Growers lost a lawsuit against consumers who were offended by the use of terms like "all natural" on this almond milk because this product was anything but natural.
As a result of this lawsuit, Blue Diamond can no longer use the word "natural" or the American Heart Association seal of approval on its almond milk.
If you want to save a lot of money and enjoy something truly nutritious, you can make your own almond milk:
Ingredients:
- One cup sliced almonds
- 3 cups of water (and some extra water to soak the almonds)
- 1 tablespoon honey or agave
- 1 teaspoon vanilla extract
- A pinch of salt
Preparation:
- Place the sliced almonds in a bowl and cover with water. Leave to infuse at room temperature for 1 to 12 hours.
- Drain the almonds and rinse with water. Blend the almonds with 3 cups of water, vanilla and salt in a blender until smooth (about 2 minutes).
- Enjoy the almond milk as it comes out of the blender. It should keep in the fridge for 5 days. Remember to stir it before consumption.
5. soy protein products
Soy burgers, chicken-like soy cutlets and nuggets, soy milk, soy cheese, soy protein and low-carb soy cereals - there are so many products that you can practically live on them. Or at least you might think you could live on it...until you realize that your face and belly look soft and puffy from chronic water retention, that you have periods for 5 weeks (yes 35 days), that you can't stop crying for no reason, and that you have a face full of pimples. At least that's how it was for me.
And I should have known better, because earlier during that same year my nutrition professor had told us about phytoestrogens (phyto stands for plant-based and estrogen for estrogen). But even after learning about these compounds, I wasn't able to make the connection at first. What was happening in my body was a direct result of what was going on in my mouth, and it took me a hell of a long time to apply what I was learning in the classroom to real life.
But soy-packed stuff can look pretty good on paper. According to the nutrition facts on the products, these foods contain tons of protein, a lot of fiber, relatively low amounts of net carbs, and not too much fat - and as a huge bonus, you can often prepare these products in less than a minute. Sounds like the perfect solution for anyone who doesn't have time to cook. A good old microwave and these ready-made treats seem to be all you need...
Of course, you can probably avoid this massive hormonal fiasco by choosing ONE soy product instead of ten and sticking to one serving at a time. But why take a chance when you know that even a little can manipulate the hormones responsible for your mood, health, metabolism and even your sex life?
Obviously, there are people who eat soy products and live a long and healthy life. But we probably don't even begin to know what this processed stuff can do to your body. I have found enough information about soy to convince me to avoid this imitation meat forever.
However, there seems to be one exception to consuming soy products: the occasional serving of soybeans, also known as edamame. It's probably okay to eat these now and then in reasonable quantities.
6. breakfast cereals for adults
You probably know that breakfast cereals for kids are nothing more than life preservers in a box, but "healthy" breakfast cereals for adults are often not much better - and sometimes even worse.
These cereals resemble women you meet in clubs and discos. The outside packaging is great, but when you look behind the push up bra and the mental disturbances temporarily suppressed by vodka tonic, what you see underneath is quite terrifying.
Cereal manufacturers are masters when it comes to legal loopholes in labels. The health authorities have set strict rules regarding ingredients, but it's quite easy to hide the facts. For example, the list of ingredients should list the ingredients in order of quantity, which means that the first ingredient on the list should indicate the predominant ingredient.
Fit people will know that they should avoid products where sugar is quite high on the list. However, the fact is that most 'healthy' cereals you find on the market should list sugar as the second ingredient. But this is not the case.
How do manufacturers get away with this? By using multiple forms of sugar: Organic cane sugar syrup, granulated sugar, fruit juice concentrates, honey, African whoopie tree extract, unicorn tears, etc. This way, they can split the sugar between different sources and list something like oatmeal first, which should actually follow behind the main ingredient: Sugar.
And what about cereals with added protein? Well, it's usually the cheap stuff: soy. Protein that is of such poor quality that not even good dog food manufacturers use it these days.
And then there are the calories. A popular brand with numerous health claims on the package contains 220 kcal per half cup. Measure half a cup of anything. That's a handful, maybe a couple bites. Compare that to oatmeal, where a cup has maybe 150 kcal.
Cereal manufacturers market their breakfast sweets to people who want to be healthier, but at the same time don't know much about healthy eating or are too busy to read the back of the package carefully. These people are likely to eat a whole bowl of this cereal, which already has about 800 kcal without milk.
The nice young lady trying to lose weight will then easily eat about 1000 kcal for breakfast, which is probably more than half the calories she should be eating per day to lose weight. "But the cereals are wholemeal cereals and the packet says 'good for heart health'!"
And another labeling scam: the "made with" trick. Yes, your sugar cereal is made with whole grains, but frog poop is also made with natural fiber - which doesn't mean you should eat it. "Made with" is a code word for "add a pinch of something the average person thinks is healthy and we can highlight that on the package and then fill up the rest with the same junk we put in Captain Clowny's Kooky Krisps." Don't fall for this kind of thing.
Okay, it's time for a confession: I eat cereal. I buy them at the health food store and they come in a bag. It's puffed rice. These cereals contain exactly one ingredient: rice - and nothing else. A whole cup has 50 kcal. (And apart from that, this stuff is dirt cheap.) Instead of milk, I use protein powder mixed with water. Instead of puffed rice, you can of course also use popcorn prepared without sugar and fat.
No, these cereals may not be quite as delicious as all that sugar-laden junk, but I prefer them to that pregnant look.
So check the back of the packaging and look carefully at the list of ingredients. Never assume something supports your goals just because the manufacturer has replaced the cartoon character on the packaging with a green meadow.
7. rapeseed oil
Polyunsaturated vegetable oils - and rapeseed oil in particular - are the biggest blenders when it comes to healthy foods. Canola oil, which has been genetically modified, is the biggest fraud.
Monsanto produces the vast majority of genetically modified canola varieties that have been modified to be resistant to the toxic herbicide Roundup, but that's just one of the troubling aspects. Typical processing methods for canola oil and other vegetable oils include chemicals and high heat, which oxidize the polyunsaturated fats and turn them rancid. Rancid oil leads to the formation of free radicals in the body, which cause inflammation. Inflammation is the cause of all kinds of health problems including diabetes, cancer and heart disease.
In addition, the omega-3 fatty acids in rapeseed oil are in the form of alpha-linolenic acid, which is virtually useless as the body is very inefficient at converting it into a form it can use. Go and eat wild salmon if you want omega-3 fatty acids, because the marketing regarding the heart-protective properties of rapeseed oil is a joke.
I remember the mainstream media in the late nineties of the last century touting trans fats as healthy for the heart. We now know about the devastating health effects of trans fats, which is the reason their use must be phased out in the US. I suspect that polyunsaturated vegetable oils will be next, when informed individuals will outnumber the lobbyists. Until then, avoiding processed foods is your best defense strategy.
8. rice cakes
Rice cakes have a higher glycemic index than most sweet desserts. Just a reminder that the glycemic index is a measure of how quickly a particular food raises blood sugar levels, which also provides an indirect (albeit fairly accurate) estimate of how much insulin is released.
The superiority of low-glycemic foods for changes in body composition is well established. And it is also well known that you will store more fat if your insulin levels are kept continuously high. Not to mention that continuously elevated insulin levels can have devastating effects on your health.
If you look at commercial rice cakes, they have a glycemic index in the 85 range. In comparison, rice has a glycemic index of 40 to 60 and glucose has a glycemic index of 100. The glycemic index of rice cakes is also higher than the glycemic index of most sugar-loaded breakfast cereals for children. And we're talking about unsweetened rice cakes here - the chocolate or caramel flavored varieties have an even higher glycemic index.
Sure, a single rice cake doesn't have many calories, but it won't be very filling either, so you'll probably eat more than one - which adds up the calories.
Another problem is that rice cakes are quite low in nutritional value, as they contain very low amounts of vitamins and minerals, very little fiber, and so on. Basically, you're just eating air - but air that provides calories and causes your blood sugar levels to shoot up. And the problem with high blood sugar levels (and insulin levels) is that you'll quickly get hungry for more, which will make it hard for you to stick to your diet.
From T Nation