The Healthy Foods Secretly Adding Pounds
Navigating grocery store shelves for nutritious food options has become increasingly complicated. While many products tout health claims like “low-fat,” “organic,” or “gluten-free,” these labels don’t always mean the food is good for you. In fact, many of these so-called healthy foods can be packed with added sugars, unhealthy fats, and empty calories, which may contribute to weight gain. To help identify the worst offenders, dietitians and nutritionists have shared their insights.
One popular food item that may not be as healthy as it seems is coconut oil. While some people have turned to it as an alternative to seed oils, it’s important to note that coconut oil is composed of about 90% saturated fat, which is higher than butter, beef fat, or even lard. A tablespoon of coconut oil contains 121 calories and 13 grams of fat, 11 of which are saturated. Experts recommend limiting saturated fat intake to less than 10% of your daily calories, as consuming too much can contribute to weight gain and raise cholesterol levels.
Another product that may appear healthier than it is is veggie chips. While they are often marketed as a better alternative to traditional potato chips, many veggie chips are high in fat, calories, and sodium. In some cases, these chips don’t even contain significant vegetable content, rendering the nutritional claims moot. A healthier option would be to look for chips made without added oil or salt, and preferably baked, to reduce unnecessary calories.
Pre-packaged granola and protein bars can also be sneaky sources of unhealthy fats and sugars. Many protein bars contain palm kernel oil, which is rich in saturated fats, and can be high in added sugar and calories while offering little in terms of fiber or whole grains. It’s best to choose bars with minimal ingredients, high fiber, and protein content, or even make your own for a healthier alternative. Additionally, flavored Greek yogurts, which may seem like a healthy choice, often contain added sugars, which can lead to health risks such as heart disease and diabetes. Opting for plain yogurt and adding your own fruit or natural sweeteners is a better option.
Other foods, like gluten-free products and artificial sweeteners in diet sodas, may also not be as beneficial as they seem. Gluten-free products often contain refined carbohydrates and added sugars, making them no healthier than their gluten-containing counterparts. Additionally, artificial sweeteners may lead to increased cravings for high-calorie foods and could disrupt insulin levels, raising the risk of Type 2 diabetes. For weight control and overall health, it’s essential to focus on minimally processed foods, check ingredient lists, and choose options with less added sugar and refined ingredients.
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