21 foods that you think are good for you but aren't
Surprised to learn that the good-for-you food choices you make aren't actually so saintly? Us too, but it's true. Here's the lowdown…
iStockYou may think a nice basil pesto is a great way to get your greens but think again. A study, conducted by campaign group Consensus Action on Salt and Health found that the average serving of salt in shop bought pesto is now 1.5g of salt. That's more than a McDonalds hamburgers which contain 1.2g. The best way to combat it if you can't give up your love of the pasta sauce is just to make it yourself. It's very quick and easy, just follow this recipe.
iStockSmoothies
We’re constantly told that smoothies are an easy, tasty way of consuming nutritious fruit and veg that we may not eat otherwise, but that doesn’t mean they’re worthy of a health halo. Most shop-bought smoothies contain very large portions of fruit (which contain a hefty amount of natural sugar) and added sugars and syrups, which can tot up 1000 calories per drink. Yikes. As ever, DIY is the best way to make this choice as healthy as it claims to be.
iStockFruit juice
Compared to all the processed drinks out there, fresh fruit juice is a nutritious healthy choice, but just keep an eye on how far up you fill your glass. Once your favourite fruits have been pummeled into liquid, the concentration of natural sugar is increased and they lose some of their fibre content, so even a small glass can prove pretty calorific and won’t help to make you feel full.
iStockDried fruit
We’ve had a word with our dietitian friends to find out what the deal really is when it comes to dried fruit. Per serving, most types of dried fruit have no more sugar or calories than the fresh version and maintain a good amount of fibre, iron and antioxidants. But because drying fruit removes its natural water, a standard portion shrinks by around 70%, leading us to eat far more to feel satisfied. Unless you’re happy with two dried apricots rather than a full bag (be honest now), we’d advise leaving it alone and going for the fresh stuff.
iStockBanana chips
Much like the dried fruit argument, banana chips aren’t necessarily devoid of goodness but you’ll need to eat a fair few to get the nutritional value of a fresh banana, and you’re upping your calorie and sugar intake with every bite. Then there’s the fact that branded chips are likely to have been deep-fried to ensure their crunch, so they’re really no better than a packet of crisps.
iStockCous cous
Enough of the cous cous love-in – it’s actually just refined wheat and has a similar nutritional value to white pasta. If you’re a fan, do yourself (and your health) a favour and switch to a wholewheat variety or better yet, choose bulgur wheat or quinoa instead.
iStockDiet drinks
There’s an argument that if your ‘health kick’ is primarily focused on lowering calorie intake, diet fizz could be your dream drink. That being said, it’s full of artificial ingredients and flavourings, high in sodium and offer no nutritional benefit – not so great after all. Research also suggests that fans of diet drinks end up eating more after drinking them, perhaps because they get a taste for sweetness.
iStockEnergy bars
Don’t be fooled by the healthy-looking packaging, as most energy snack bars contain as many calories as your favourite chocolate treat. The bars may promise a high level of fibre or protein but it’s usually matched by a boatload of sugar and artificial flavourings, upping the calorie content. If you’re after a protein boost, a chicken salad, piece of cheese or yoghurt are much better choices.
iStockFrozen yoghurt
The difference between frozen yoghurt and regular ice cream? The former has a lot less saturated fat, which is why it’s chosen as a healthy dessert time and time again. But take a look at its sugar and calorie content and you’ll see they’re not that different to regular ice cream – and if you’re a fan of topping it with chocolate chips and strawberry syrup, you may aswell dig into the Haagen-Dazs.
iStockGranola
It’s touted as the good-for-you alternative to sugary cereals but the average portion of granola delivers a bowl full of fat and sugar along with the slow energy-release carbs that the manufacturers love to bang on about. A recommended portion is usually pretty small and if you’re anything like us, won’t fill you up until lunch.
iStockInstant oats
Who are we to knock porridge – it’s one of the best breakfast choices you can make – but if you think those flavoured two-minute packs are the real deal, think again. The oats have most likely been refined and a sachet can include more than 12 grams of sugar. Eek.
iStockMuffins
The common myth here comes from years of the muffin being touted as a healthier alternative to doughnuts, croissants and toasted sandwiches come breakfast time. However, although they’re rarely dusted in sugar or filled with chocolate, shop-bought or takeaway muffins will usually set you back just shy of 500 calories each. Don’t seem so healthy now, do they?
iStockMulti-grain bread/crackers/etc
Less is more, but not when it comes to healthy grains. All multi-grain means is that there’s two types of grain in a product but there could be a mere smidgen of the second and the food might not necessarily be using the best part of the grains. Instead, choose whole grain, which ensures you’re getting all the nutrients found in the grain’s kernel.
iStockFat-free yoghurt
Don’t blame the yoghurt, it’s doing its best. Instead, blame the food scientists in their white lab coats who may have done you a favour by removing the fat from our friend the yoghurt, but have replaced said fat with tons of sugar and sweeteners to up the taste factor. Note to self – fat-free doesn’t mean healthy.
Tip: buy Greek-style fat-free yoghurt (with a super low sugar content) and add your own flavourings. Honey and banana, anyone?
iStockLow-fat peanut butter
Why do you see nutritionists and health experts advocating peanut butter? Because it’s full of healthy monounsaturated fats. So, when you opt for a low-fat peanut butter, the nutritional benefit has been removed and replaced with sugar and fillers. In this case, fat is your friend, people.
iStockMicrowave popcorn
This might feel as light as air but big brand varieties are loaded with sodium and chemical flavourings. Plus, you’re likely to munch your way through far more than a recommended serving (a large handful) in front of your favourite TV programme.
Tip: buy unpopped kernels and pop them in the microwave in a brown bag to make your own snack sans oil, butter or any other nasties.
iStockRamen noodles
Japanese noodle bars are replacing burger chains as the new ‘it’ restaurants in the UK, but is slurping on a bowl full of ramen noodles much healthier than tucking into a meat patty and bun? Unfortunately no. Traditional white noodles are packed with carbs and fat, and while a broth can seem healthy, fill it with fatty meat, salt and an egg and you’ve got a seriously calorific meal on your hands.
iStockRice cakes
They taste like cardboard, they smell like cardboard and yet they’ve gained a reputation as being a leading healthy food. What’s the deal with rice cakes, then? Their greatest asset is they have very few calories but they also have very little nutritional value at all and a super high glycaemic index, meaning they’ll give you a short-lived sugar rush more commonly associated with a box of Milk Tray
iStockSushi rolls
Celebrities are constantly waxing lyrical about their love of sushi as a healthy lunch or snack, and they’re not wrong – as long as they’re being sushi-savvy. We’re guilty of heading off to our local sushi bar at lunchtime and diving headfirst into a mountain of California rolls, mayonnaise-heavy Maki and anything involving chicken Katsu. Take note: unhealthy ingredients are just as unhealthy in sushi restaurants, even more so when teamed with a spoonful of sticky rice.
iStockVeggie burgers
In an ideal world, a veggie burger should be a food choice you can be proud of – full of feel-good antioxidants – however many are made up of potato, processed soy and grains. And oversized restaurant offerings are usually held together with butter or oil, so you’re looking at racking up 1000 calories without a skinny chip in sight!
AlamyVitamin water
Water’s healthy, right? Absolutely. So water with added nutrients is healthy? It can’t do you any harm. And health drinks that claim to be water with an extra helping of immune-boosting vitamins? Full of sugar, we’re afraid to say. Most nutritionists’ rule is that if your ‘health water’ has more than one or two ingredients, avoid it in favour of quality H20.
