25 Overcooked Ingredients

You may believe you’ve cultivated a perfectly balanced diet. But, as numerous studies show, sticking doggedly to what you know in the kitchen can halt progression and flatline your health targets. To ensure your continued evolution, we’ve compiled a list of the outdated trends and misguided dietary myths worth striking from your shopping list

01_ Jackfruit

While we’re not going to quibble with this Asian fruit’s nutritional benefits, we’d sound a note of caution about its growing rep as a healthy meat alternative. While it may have a texture uncannily like pulled pork when cooked, it’s not the post-gym snack you’d be hoping for. With just 2.8g of protein per cup you won’t be getting jacked any time soon.

02_ Golden Latte

“While the turmeric that gives the drink its hue makes our healthy list, many of these new, trending coffees come loaded with sugar and fat,” says Price. A tiny amount of spice won’t outweigh the drawbacks of a few pumps of syrup. Instead, add a teaspoon of turmeric to tea, with a dash of honey to keep your health credentials golden.

03_ Coconut Oil

The continued popularity of the stuff proves it’s no flash in the pan, but studies from the American Heart Association have cast doubt on its cred. Their review shows that coconut fat increases levels of ‘bad’ LDL cholesterol. At £7 a jar, it seems there’s no compelling reason to shell out.

04_ Celery

Whether used as a garnish for your Bloody Mary or unwillingly included in salads, this is one leafy green you have permission to cut out. Not only is it comparatively lacking in vitamins, but the Environmental Working Group rated it higher than almost all other veg for pesticide residue. Unless you like the taste – and who does? – stick it in the bin.

05_ Avocado

We all know social media presents a distorted view of reality. And Instagram #cleanfood favourite – the avocado – is no exception. While its fatty acids and vits are undoubtedly beneficial, “people have forgotten that it’s still very high in calories. A large one can contain up to 400, equal to a burger,” says Sexton. Unlike.

06_ Protein Cereal

“Getting in more protein at breakfast is certainly not a bad idea. It’ll keep you fuller for longer and help your muscles repair,” says Sexton. “But some of the latest highprotein cereals are laden with refined sugar, cancelling out the good.” Add a scoop of whey to your overnight oats for a stronger start to the day.

07_ Plant Milk

Vegans and those with dairy allergies appreciate the alternative, but marketers are milking claims of its universal benefits. “There’s still a big question over whether the nutrients in plant milks such as soy, almond or coconut are as readily absorbed as those in cow’s milk,” says Dyer. The phytic acid in soy, for example, can inhibit iron uptake. Pore over the facts before buying.

08_ Charcoal

The coolest curative on the scene can ease hangovers and protect against toxins – or so we’re told. “These are fairy tales,” Dyer warns. “Charcoal is not absorbed by your body, so the idea that it will cleanse you doesn’t make sense.” Worse still, charcoal may bind to nutrients from fruit and vegetables, preventing their absorption. It’s safe to say this is one fad that has gone up in smoke.

09_ Apple Cider Vinegar

Despite the weightloss marketing claims, there’s little evidence a spoonful will leave you with more than a sour taste in your mouth. The International Journal of Obesity found taking a shot did suppress appetite, but only because subjects experienced mild nausea. Save it for your salad dressings.

10_ Chia Seeds

Yes, they’re high in omega-3, but not all omegas are created equal. Unlike the stuff you get from oily fish, your body struggles to use the plant-based variety. What’s more, a review by the Federal Uni of Rio de Janeiro found the science behind their weightloss claims is inconclusive at best. Which should plant a seed of doubt.

11_ Pomegranate Seeds

‘Pomegranate-seeds-on-everything’ might be a tenet of the breakfast bowl crowd, but their habit is largely decorative. You’d need more than a sprinkle to benefit from the fruit’s antioxidants, plus most studies backing its superfood status are based on concentrated juices. It won’t offset a heap of granola. Sorry.

12_ Rice Cakes

“This so-called healthy snack is low on calories, but at the same time, low on anything of actual worth,” warns Sexton. “They’re pretty void of micronutrients and, even worse, flavoured varieties tend to contain an unhealthy amount of refined sugars.” A handful of unsalted nuts is the 3pm snack you’re looking for.

13_ Coconut Sugar

Touted by wellness brands as a healthier alternative to regular sugar, the claim that more nutrients are retained from the coconut sap sounds sweeter than it is. “The ads say it’s ‘packed’ with potassium, but in reality, you’d need 25tsp to reach a quarter of your RDA,” says Price. If you can’t go without your sugar hit, antioxidant-rich raw honey is a much better substitute.

14_ Pink Himalayan Salt

It’s been claimed that the mineral balance in this salt du jour beneficially mirrors the ratios in our blood. But as for why that’s of any use, no one can say. “It does contain more minerals than table salt, but not enough to be helpful,” says Price. Use it to add aesthetic value to your shaker, but take the rest with a pinch of sodium.

15_ Yoghurt Drinks

If it’s digestive health you’re after, a spoonful of sweetness won’t help the medicine go down. “Flavoured yoghurts are often full of artificial sweeteners, which feed the bad bacteria in the gut and negate the probiotic benefits,” says Dyer. Pick plain Greek yoghurt for a natural remedy.

16_ Aquafaba

The ‘jus’ you find in a can of chickpeas has long been used by vegans as a substitute for egg whites in cooking. But while chickpeas make an excellent protein source, nutritional analysis by RL Food Testing Laboratories found that protein levels in aquafaba were too low to register.

17_ Skimmed Milk

The case for picking red top over blue is wearing thin. Regular consumption of lowfat dairy is associated with a modest increased risk of Parkinson’s disease, according to the American Academy of Neurology. Further evidence that fat is indeed your friend.

18_ Gluten-free Bread

With some estimates putting the number of Brits adhering to gluten-free diets at 12%, you’d think its benefits would have solid backing. Not so. Harvard University looked at 26 years of data and found that shunning gluten did not cut the chance of heart disease, while restricting wholegrain consumption could actually put you at higher risk. If you want to rise to the top, you need to use your real loaf.

19_ Vegetable Crisps

Kale and parsnips have both been condensed into crunchy snacks, but health claims are overcooked. An analysis by nutritionist Charlotte StirlingReed concluded: “Crisps are crisps, even if made with vegetables, and they’re still likely to contain too much saturated fat and salt.” Do away with the pretence and grab a regular bag of salt and vinegar.

20_ Biodynamic Eggs

Biodynamic farming prescribes cultivating crops based on moonphases. Chicken feed is planted according to the astrological calendar, which adherents say leads to an upgraded yolk. All of which sounds, quite literally, loony. The British Egg Information Service has cracked down on any suggestions that this technique has benefits. Save money and stick to free-range.

21_ Sweet Potato

Taking advantage of its paler cousin’s synonymy with fast food, sweet spuds gained a rep for being both nutritionally and culturally superior. But there’s not a lot in it: “Sweet potatoes aren’t actually as high in potassium or magnesium as white spuds,” says Sexton. In other words, there’s no shame in grabbing a jacket.

22_ Tofu

As veganism shoots up in popularity, so our appetite for meat-free proteins increases, too. But there is such a thing as too much tofu. Many brands are fortified with B12, which, if you’re also taking a supp, can cause problems. The Journal of Clinical Oncology found that overdoing it on this vit raises your lung cancer risk. A longterm reliance is not the best building block, basically.

23_ Supermarket Soups

The lid may have been lifted on the high sodium content in tinned soups, but it seems ‘fresh’ varieties aren’t much better. According to recent investigations, some ranges pack 50% of your RDA. Make your own, or save the tubs for after a hard gym session.

24_ Brown Rice

There’s a new ‘free-from’ diet taking off, based on research by heart surgeon Steven Gundry: “Wholegrains with hard outer coatings are designed by nature to cause digestive distress,” he writes, as their lectins cannot be broken down easily. Dismiss clean-eating dogma and incorporate a wider variety of carbs to your diet.

25_ Sweeteners

If sugar is public enemy number one, sweeteners come a close second, with links to diabetes, according to the Canadian Medical Association. If you can’t quit, upgrade your options: aspartame is among the worst offenders, while xylitol and plant extract stevia are the smarter picks. You’ll have nothing to be sour about.