Avoid these ‘healthy’ alternatives
Here are some food choices that seem healthy but aren’t, writes Kasmiah Mustapha
WE have heard it countless times ― a healthy diet means eating healthy food. These include snacking on energy bars or dried fruits, opting for a smoothie instead of a meal and turning to sport drinks for energy. After all, these have been marketed as healthy. But these and a few others are not as healthy as they seem. Many are packed with sugars, fats, preservatives and other chemicals. The best way to ensure you are eating healthy is to read and understand the nutrition information label. Or find better choices.
Here are some food items that are marketed as healthy but are not:
FLAVOURED YOGURT
Yogurt is made from milk fermented with the bacteria Lactobacillus bulgaricus and Streptococcus thermophilus. These beneficial bacteria, also known as probiotics, boost the functioning of the immune system. As it is made from milk, yogurt is high in calcium and protein.
It’s unhealthy because it’s flavoured with the pureed form of fruits that is high in sugar. For 100g of fruitflavoured yogurt, the sugar content is 26g. Look out for ingredients such as fruit concentrate, honey and malt syrup on the label.
A better choice:
Greek or plain yogurt, which have naturally occurring sugars from lactose. To get your fill of protein, probiotics, vitamin D and calcium without the additives and sugar, add fresh fruit.
FRUIT SMOOTHIES
There are various reasons people are obsessed with fruit smoothies, including its taste, that it is healthier and is the only way to include fruits in their diet. For some, smoothies are their choice for substitute meals.
But fruit smoothies are likely to be high in calories and sugar due to the quantities of fruit and additional ice-cream, yogurt or cream. When there is too much sugar, it may raise your blood sugar level.
Also, you are consuming 12 per cent more calories since smoothies are beverages made of carbohydraterich foods.
A better choice:
Make your own smoothie but limit fruits that are high in sugar such as mangoes, cherries, orange, kiwifruit, grape, guava and banana. Choose water, low-fat milk or low-fat yogurt for flavour and nutrients without adding on too many calories.
ENERGY BARS
Initially targeted at athletes, these are designed to provide quick energy during exercise. But they have become a popular meal replacement choice or a snack in-between meals. There are many to choose from including granola bars, muesli bars, protein bars or fruit and nut bars.
They are loaded with high fructose corn syrup, hydrogenated oils and saturated fat. Some contain chocolate, marshmallows, salted caramel and numerous artificial flavours, with over 350 calories per bar.
A better choice:
According to WebMD, healthier snack bars should have at least 3-5g fibre, 5g protein and less than 35 per cent calories from sugar.
Based on Cleveland Clinic’s suggestion, if you eat it as a meal replacement, the bar should not have more than 4g added sugar and 4g saturated fat. If you eat it as a snack, choose bars with no more than 2g added sugar or 2g saturated fat.