Reading labels is key when it comes to choosing nutritious food, but not all labels tell the full story. Here are some health foods that warrant a closer look before you purchase them.
Flavoured Yogurt That’s Packed With Sugar
Yogurt is high on shopping lists because it often contains probiotics, which are good bacteria. These microorganisms combat bad bacteria in your gut and can help promote good health in the digestive tract.
Having said that, buying yogurt without these live active cultures or picking a brand with too much added sugar won’t do you any favours. “Some yogurt is like candy in a container,” says Bonnie Taub-Dix, a registered dietitian nutritionist in New York City and author of Read It Before You Eat It. “It’s important to check the labels to see how much sugar you’re really getting in that little cup.”
Bottom Line
Your best pick is plain Greek yogurt, which is packed with protein and has less sugar than other yogurt types. “A single serving of Greek yogurt has almost twice as much protein as the regular kind, which is important if you’re watching what you eat, as it’ll help keep you fuller longer,” says Taub-Dix. When choosing unflavoured varieties, you have the chance to add your own toppings, such as fresh fruit and raw nuts. Greek-style yogurt can grace your plate at any point during the day — it’s that versatile. “It’s the perfect combination of good taste, convenience, and healthy ingredients,” she adds.
Farm-Raised Salmon That May Have Been Treated With Antibiotics
For a healthy heart, the American Heart Association (AHA) recommends eating two 3-ounce servings of fatty fish, which can include salmon, per week. This type of fish is rich in omega-3 fatty acids, which are associated with heart disease protection, notes the National Institutes of Health.
Farmed salmon however, has received a lot of flak over time because it’s primarily farmed in open net pens.
These fish are vulnerable to infection from disease and parasites, so to help prevent these exposures, they’re sometimes treated with high levels of antibiotics and pesticides.
Antibiotics in fish can increase the risk of creating antibiotic resistance in humans.
Bottom Line
It is good to include fish in your diet – just be mindful of which fish, says Stella Volpe, PhD, RDN, professor and department head of human nutrition, foods, and exercise at Virginia Tech in Blacksburg.
You might also remove the visible fat and skin when you eat farmed fish, as that’s where contaminants are more likely to accumulate. Preparation matters, too. Be sure to bake or sauté rather than deep-fry, Dr. Volpe suggests.
Microwave Popcorn That’s Loaded With Sodium
Popcorn has a pretty neat secret: It’s actually a whole grain, points out the Oldways Whole Grains Council. A cup of popcorn supplies 0.5 g of fibre, 1 g of protein, and about 80 calories, says the USDA, making it a healthy snack.
Many microwaveable popcorn bags available from supermarket shelves however are coated with perfluorochemicals (PFCs) to prevent oil from soaking through the bag, according to research, which studies suggest may be linked to an increased risk for certain cancers.
Bottom Line
While PFCs are a concern, there’s a bigger problem in your bowl, says Taub-Dix. “Honestly, the biggest issue with microwave popcorn is the high sodium and saturated fat content,” she says. Avoid microwave popcorn altogether and instead buy organic kernels you can pop on the stove. Or try a silicone popcorn maker, where all you need to do is pour in popcorn kernels and put it in your microwave for easy air-popped popcorn without any oil. Then add spices or a touch of salt to flavour on your own.
Cereal Bars and Processed Protein Bars With Preservatives
Certain minimally processed cereal and protein bars low in added sugar can offer nutritious options for breakfast or a post-workout snack, says Taub-Dix.
But some cereal, cereal bars, and flour-based snacks contain butylated hydroxytoluene (BHT) or butylated hydroxyanisole (BHA), which prevent foods with fats and oils from going rancid.
The Environmental Working Group flags them as chemicals that may increase the risk of cancer or affect the immune system. However, the Food and Drug Administration (FDA) still considers these additives as “generally recognized as safe.” Meanwhile, the consumer group the Center for Science in the Public Interest advises caution when choosing foods with BHT and avoiding foods with BHA.
Bottom Line
The answer to whether these ingredients are healthy depends on whom you ask. As a rule of thumb, avoid bars that have a long list of ingredients you don’t recognsze, especially if you’re eating these bars every day.
The Harmful Ingredients in Many Diet Sodas
Many people choose to drink diet sodas because they contain zero calories. But when it comes to potential cancer risk, it doesn’t matter if you’re drinking diet or regular soda.
One study analysed soda consumption data to determine people’s exposure to a potentially carcinogenic ingredient: 4-methylimidazole (4-MEI), which is commonly used to manufacture some kinds of caramel colouring. A large percentage of people over age 6 have at least one can of soda per day, exposing them to this potentially harmful ingredient.
Bottom Line
Just because it says its diet soda doesn’t mean it’s healthier for you. “Besides having zero calories, it has no nutritional value, and it could lead to gastrointestinal discomfort or bloat, and perhaps even cause some people to eat more,” says Taub-Dix.
Lunch Meats Containing Harmful Nitrates and Nitrites
Lunch meats are a staple good-for-you quick meal, as many leaner choices (like turkey, ham, or roast beef) can be lower in fat and calories than, say, a fast-food burger.
However the nitrates and nitrites used to preserve meats are linked to an increased risk of cancer, per the Harvard T.H. School of Public Health.
In fact, processed meats are attributed to 14,524 cases of cancer per year, according to one study(mostly colorectal cancer).
Bacon and hot dogs are processed meats, but you’re probably trying to limit your intake of them already. Sneakier sources are cold cuts, or deli meats (such as turkey or ham), which are often considered a healthy option for sandwiches.
Vegetable Oils May Contribute to Inflammation
Given the saturated fat found in butter, many people have changed to cooking with unsaturated oils like vegetable or canola.
A source of unsaturated fats, vegetable oil is listed as a heart-healthy option by the AHA. However, some experts are concerned because vegetable oils are a source of polyunsaturated linoleic acid, an omega-6 fatty acid.
Since modern-day diets contain an increasing amount of these oils (and thus omega-6s), this may actually drive inflammation that plays a role in the development of atherosclerosis (the build-up of fats and cholesterol in arteries), promoting heart disease.
Bottom Line Choose olive or avocado oil instead. “Olive oil contains monounsaturated fatty acids, making it heart-healthy.
