Many of us strive to make smarter dietary choices in today’s health-conscious world.
The food industry complicates this by marketing certain products as “healthy,” leading us to believe they’re beneficial when they’re not.
Whether you’re trying to reduce stubborn tummy fat, lose weight, or create a healthier lifestyle as you enter menopause, it’s essential to understand what makes food nutritious and beneficial for your body as you age.
As a nutritional therapist, in my discovery calls, I talk to so many ladies who want an alternative to HRT to manage their menopause symptoms, such as hot flashes, brain fog, and fatigue, who believe another solution must exist as they genuinely believe their food choices are healthy.
As women enter menopause, the hormonal shifts can make maintaining metabolic health, liver function, and a balanced gut microbiome more challenging. Many women turn to so-called “healthy” foods to manage weight, energy levels, and overall well-being.
The problem arises as we often base our food choices on misleading labels such as “low-fat,” “sugar-free,” or “organic” without considering the product’s overall nutritional value.
The food that our grandparents enjoyed after the war is very different from the food we eat today.
From grains to meat, our food has been genetically modified, processed, and refined to fit into our fast-paced lives. As a result, the definition of “healthy” has become subjective.
Furthermore, once I start explaining the importance of calculating the glycemic load of carbohydrates and measuring the right amount of protein for each meal to reduce menopause symptoms, they suddenly feel overwhelmed with what they believe is a healthy, balanced diet that is causing the symptoms.
At this point, they suddenly feel lost and confused about what to eat that is right for them!
So in this article, I will uncover the top 10 unhealthiest “health” foods marketed as healthy and discuss their hidden impacts on blood sugar, liver function, and gut health.
For example, it is always a shock to realize that their go-to breakfast of a glass of orange juice with some granola containing raisins and sultanas sends their blood sugars sky high.
A ham sandwich on whole-meal bread is NOT sufficient protein for lunch, and if you add a low-calorie dressing, the salad turns into good food that is rancid!
Then there are the fancy probiotic drinks designed to balance the gut bacteria and help improve digestion.
But did you know these drinks can also be high in sugar and artificial sweeteners? These change the pH in your gut flora and create a small intestinal overgrowth or fermentation.
Instead of relying on these “quick-fix” options, it’s essential to understand the actual nutritional value of food and make informed choices for your health.
You’ll discover how seemingly healthy foods might derail your future health and wellness goals and learn how to make better choices.
Let’s explore these food pitfalls and ensure you’re on the right track to achieve optimal health
So, a surprising fact about dried fruit is its high sugar concentration. Dried fruit might seem like a nutritious snack because it’s made from real fruit. However, drying often concentrates sugars, resulting in a calorie-dense product. For instance, a handful of raisins can contain more sugar than a candy bar.
Furthermore, many commercial brands add sweeteners and preservatives to extend shelf life, further increasing sugar content. Therefore, it’s crucial to check labels before indulging.
Instead of reaching for dried fruit, consider choosing fruit in its most natural form. To keep blood sugar levels low, enjoy small fresh berries, such as raspberries and blueberries. They provide antioxidants, nutrients, fibre, and hydration with fewer calories and sugars.
A single serving of orange juice in the morning contains as much sugar as a can of cola. Consuming it regularly can hinder weight loss efforts and contribute to insulin sensitivity.
Fruit juice has long been marketed as a healthy beverage, but the reality might surprise you. While it derives from fruits, much of the fibre is lost during processing, leaving a sugar-laden drink. Like sugary sodas, it can cause insulin spikes, leaving you hungry and tired.
For example, a 150ml glass of orange juice is 6 GL – Use Glycemic Load Calculator
It is recommended to have under 15 GLV per meal
Try infusing sparkling water with freshly squeezed lemon or lime for a healthier alternative. This provides a refreshing taste without added sugars.
Herbal teas or eating whole small to medium fruits are also excellent choices that retain all the beneficial fibres and nutrients.
Many products labelled as wholemeal are deemed to be healthy, but they are actually refined grains with added sugars. For example, wholemeal bread and pasta are grains that are stripped of their beneficial components when they are processed, either milled or refined.
So even “100% whole grain” has been processed, marketing this misconception leads to overconsumption of unhealthy carbs.
Whole grains contain the entire grain kernel, providing more nutrients and fibre.
To truly benefit from whole grains, select products that contain the entire grain kernel or are still in their most natural form. For example, Quinoa, oats, and rice can positively impact your diet due to their insoluble and soluble fibre, vitamin B12, and vitamin B6, which provide slower-releasing energy.
Sugar-free sweets often replace sugar with artificial sweeteners. But these alternatives can be misleading, giving a false sense of security as artificial sweeteners like aspartame or sucralose may have fewer calories but can disrupt gut health and lead to increased appetite.
Research indicates they may increase cravings and affect metabolism, potentially leading to weight gain. The release of the fat-storing hormones, insulin, is based on the sweetness on the tongue, not the number of calories.
It’s essential to understand their impact on your body beyond just calories.
Natural sweeteners like stevia or monk fruit are healthier alternatives. These provide sweetness without the adverse effects of artificial options. Moderation is key, even with natural sweeteners, but if you want sugar, have sugar. Is it less sweet than your sweeteners?
Soya yoghurt is often perceived as a healthy dairy alternative, as soya can be a good source of plant-based protein. However, many brands add sugars and stabilizers to enhance flavour and texture, reducing their nutritional value.
Therefore, it is essential to look for unsweetened versions and add your own berries and seeds for flavour and texture. But this isn’t easy with Soya yoghurts, as they do not taste very nice in their natural form. Hence, the manufacturing companies seem to add vanilla at a minimum.
If you enjoy yoghurt, consider Authentic Greek Yogurt. It has an excellent protein content and positively impacts the gut. If you struggle with cow’s milk products, you should avoid all yoghurts as the 100% dairy-free or lactose-free products have also been processed; for example, almond or coconut yoghurt is a highly processed food. Just because it does not contain cow’s milk and is made from plant-based protein does not make it automatically healthy – it has to be processed to make it into yoghurt! Just eat the almonds or some coconut.
Granola is the most commonly misunderstood, unhealthiest health food!
Commercially produced granola masquerades as a health food but is very calorie-dense and significantly inflammatory due to its high level of extra sugar, such as honey or dried fruit. Plus, it contains palm oil fats, a recipe for disaster for your liver function and gut microbiome.
It is essential to consume it mindfully, especially if stubborn tummy fat is a concern.
However, the ingredients in their most natural form benefit your health, so for a better option, make homemade granola. This allows you to control ingredients and portion sizes, ensuring a nutritious breakfast that balances your blood sugars and supports your gut microbiome first thing in the morning.
Mix rolled oats with lightly toasted nuts, seeds, and a touch of cinnamon for a delicious topping to your yoghurt.
Even when labelled natural, fruit-flavoured drinks rarely contain significant fruit content. They’re often supplemented with flavours and colours, masking their true composition and misleading consumers.
These beverages lack the nutrients of real fruit and offer empty calories instead or even worse sweetners
Stick to water, herbal teas, or fresh whole fruit in diluted with water. These provide hydration without the unnecessary sugars and chemicals found in flavoured drinks.
Salad dressings can transform a healthy meal into an unhealthy one with a tiny dollop or drizzle. For example, mayonnaise and salad cream contain rapeseed oil, a refined hydrogenated trans fat that produces bad cholesterol and can increase the risk of heart disease.
Even the most organic-looking dressing that claims to be made from olive oil more often still contains similar hydrogenated trans fats, but if not, it most definitely contains sweeteners, flavouring, and preservatives.
It’s crucial to read labels and know what you add to your salads.
For a truly healthier option, opt for homemade dressings made with simple ingredients like olive oil, lemon juice, vinegar, herbs, and spices. This allows you to control the ingredients and flavours for a delicious yet healthy addition to your salads.
Whey protein is a popular health food, especially among personal trainers and fitness enthusiasts, who use it to replace the essential protein they need after a workout. While replacing the protein is essential, the main issue is the whey protein.
The primary source of carbohydrates in Whey Protein is lactose, a milk sugar that can cause gut dysbiosis and trigger many allergies or sensitivities to dairy without you realising it. Gut dysbiosis is an imbalance in the gut bacteria that can lead to digestive problems, inflammation, and other health issues.
Consider plant-based proteins like pea or hemp as alternatives to whey protein. These lactose-free sources still contain the protein benefits your body needs, making them a better option for people who want to boost protein intake.
These options are often purer and provide essential amino acids without the additives found in some whey proteins.
Couscous is often mistaken for whole grain, but it’s essentially a type of pasta and, therefore, a refined, processed grain containing gluten, contributing to gut dysbiosis and inflammation.
Instead, opt for whole grains like quinoa or brown rice, which are easier to digest and contain more nutrients than couscous. These alternatives also provide a good amount of fibre, which can help regulate digestion and promote a healthy gut microbiome.
Alternatively, consider incorporating lentils and beans; they offer soluble fibre, resulting in a lower glycemic load than rice, and supply essential nutrients like magnesium, supporting hormonal balance.
When looking at alternatives, please do not fall for the gluten-free labels. They are misleading, and these products often contain higher amounts of sugar and trans fat.
Without gluten, manufacturers compensate by adding emulsifiers and gum stabilisers. These additional ingredients create an imbalance in gut pH levels, as the digestive enzymes do not know what they are, so they can not digest them safely, causing acid reflux and further gut dysbiosis.
If you want gluten-free options, choose foods that naturally do not contain gluten, such as potatoes, fruits, and starchy vegetables. These are naturally free from gluten and provide essential nutrients without extra additives and gut issues.