Understanding the true nutritional value of foods marketed as ‘healthy’ is essential, as many of these options may be higher in calories than you think. Foods that are marketed and labelled as ‘healthier’ alternatives, may not actually be as ‘healthy’ as you think. Let’s take a closer look at 3 of these foods nutritional profiles and see what the science really says.
The majority of people know that many supermarket and convenience store products such as crisps, chocolate, crisps and sweets should not be eaten regularly. This is because they carry very little nutritional value and are not filling. Which in turn, leads to overconsumption of calories. The by-product of this can be weight gain.
Supermarkets also contain many trickier foods to interpret. Foods which sound and look ‘healthy’.
They may even be found in the health aisle, but may be doing more harm than good in the body.
Wraps
This is one that I have previously fallen for myself. Surely if the carb source is thinner and more compacted, its half the calories than bread, right?
WRONG.
In fact, some wraps may even contain MORE calories than your average 2 slices of bread. A quick scan of a packet of wraps will also reveal the large list of processed ingredients which are needed to turn a grain into a flat piece of bread that can be eaten for a long long time after it was made.
Even the wholegrain varieties are more processed than wholegrain breads. This is not to say that you should cut wraps completely out of your diet. They can be a great tool for meal prep and provide a quick and easy, mess free lunch option on the go. Just be mindful of the processed ingredients and be aware that just because the bread is flatter it does not mean that you are consuming less calories.
Fruit yoghurts
Yes, you may regularly see your trainer or other health professionals tucking into a yoghurt as a snack regularly. You may have also heard that the reason for this is they are a great source of protein and low in calories. What you may not realise, is that this does not apply to the most eye-catching yoghurt you see in the shop.
The harsh truth is that the cheapest of the yoghurts are probably lower in protein and higher in sugars (with a crazy 15-20g of sugar per serve). You may have to splash a couple of extra dollars for easily transportable yoghurts with good nutritional value. I recommend looking for the Yo-Pro brand which have no added sugars and 15-20g of protein.
You could also buy some Greek yoghurt in bulk. The large Chobani Greek yoghurt contains 900g of yoghurt meaning you can make it last a while. It may seem tasteless, but don’t forget you can naturally sweeten the yoghurt yourself with berries, banana, mango or even a touch of a spice like cinnamon!
Plant based milks
These days its often ‘trendy’ to order a soy, oat or almond milk latte, or use these milks in your cereals because they are less calories. Yes, it is true that they may be less in calories, they might feel healthy and seem like they have a good nutritional profile. However, when you look at the nutrient profile of plant milks vs cows’ milk, you will find that they often lack the minerals that we drink milk for in the first place.
As well, they can often have (especially the flavoured varieties) additional fat and sugar contents. Unless you have an allergy or a huge taste aversion, I would aim to stick to cow’s milk as best you can.
It is guaranteed to be packed with nutrients like:
- calcium,
- phosphorus,
- B vitamins,
- vitamin D and
- is a high biological value protein.
Regular intake may prevent osteoporosis and bone fractures. The high content of absorbed protein will also keep you fuller for longer than many plant milks. So even though the plant milks look less calories, with less nutrients that cows milk it may have you hungrier again sooner.
In summary
In summary, while foods marketed as ‘healthy’ might seem appealing, it’s crucial to scrutinise their nutritional profiles, as many can contain more calories than expected and may not be as healthy as they appear. These are just an example of 3 foods which you may regularly take which may not be as smart as a food choice as you thought. Although there is a place for every food in your diet, if health and weight loss is your goal you may need to think twice between products the next time you do the shopping. Stay tuned for more blogs over the common weeks which will delve into more foods like this.
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