Not everything labeled "healthy" is actually good for you. Behind the attractive packaging and persuasive message, the actual nutritional value of many foods can be far from what you might expect.
"Companies pour resources into research, development and marketing long before the product hits the shelves," explains nutrition coach Nicole Capp Holbrook. "The more buzz they create, the higher the demand and the more people are drawn to their products. But ultimately, their goal is profit, which sometimes comes at the expense of our health."
Holbrook highlights some popular "health foods" that may not be as healthy as they seem, revealing their true contents.
Alkaline Water - It's advertised as a miracle drink that can "change the body's pH balance, making it less acidic and more basic (alkaline)," according to Verywellhealth.com. "Because of this, it's thought to do everything from relieving acid reflux and promoting weight loss to treating liver disease and preventing cancer." But it's just water with a pH higher than seven.
Research shows that it can only change the pH of your urine, not your blood, so it won't protect you from cancer or other diseases.
Granola and granola bars - These convenient snacks are often billed as a high-protein, heart-healthy food, but because granola is high in carbohydrates, any energy boost will be short-lived, with a quick peak followed by a trough. Along with some whole grains, a single bar often contains more sugar than you should consume in a day.
Cold Cereal - There are high-quality, truly healthy cold cereals, but the most popular brands are usually loaded with sugar, sodium, and processed flour and contain very little fiber or protein.
Instant Flavored Oatmeal - While traditional whole grain oatmeal has many heart health benefits, instant flavored oatmeal is loaded with sugar and has been ultra-processed to strip out most of the fiber and subtle nutrients. Instead, make whole grain oatmeal and flavor it with cinnamon or fruit.
Flavored Yogurt - While flavored yogurts are marketed as a great source of calcium and protein and as a natural probiotic, they are loaded with sugar and have very little protein. Choose yogurt that is higher in protein and lower in sugar, with about 19 grams of protein and less than 5 grams of sugar.
Smoothies - Watch the serving size, as these can be over 1,000 calories if it's two to three cups of liquid. Increase your intake of fruits and vegetables for fiber, but balance it out with some protein or healthy fats so it's just not a source of carbs.
Acai Bowls - This "superfood" is marketed as being rich in antioxidants that are good for weight loss, but these bowls are often high in calories. Many bowls contain peanut butter, coconut, and added sugar. Look for the unsweetened variety and read labels for added sugars.
Sports drinks - While they're high in electrolytes and can help you get back on your feet on a hot day, many sports drinks are just as high in sugar, which can cause inflammation in the body. Use plain water and add electrolyte powder to rehydrate.
Protein bars - Often low in protein and high in carbohydrates and sugar. Also read the label for the amount of fiber and fat.
Gluten-free products - These trendy products are highly processed and lose a lot of fiber, vitamins, and minerals. They can also contain a lot of sugar. Gluten-free is great if you have celiac disease or are sensitive to gluten, but it is not necessarily healthier.
Keto - Keto foods can be highly processed and loaded with ingredients we don't want or need. While they provide the carbs we need, the high fat content can derail your weight loss goals.
According to Holbrook, there are three primary foods that should be included in your diet.
"Soluble fiber keeps your body feeling full and satisfied for longer," she explained. "It also lowers blood glucose levels, aids in digestion, and helps break down your cholesterol. Some of the best sources of fiber include oatmeal, quinoa, green leafy vegetables, whole grains, nuts, apples, and blueberries."
Holbrook revealed that children and adults need between 25 and 35 grams of fiber per day, but the average person only eats about 15 grams of fiber per day.
"Thirty percent of our diet should be lean protein," she continued. "The USDA defines lean protein as less than 10 grams of total fat, or less than 4.5 grams of saturated fat per serving. Lean protein can help build muscle mass, keep you feeling full, and promote weight loss. It also balances your body's glucose levels. Skinless chicken, cottage cheese, yogurt, beans, and fish are reliable sources of lean protein." Lean organic beef and pork can also be good sources.
"The third superfood is fruits and vegetables," she added. "Fruits and vegetables can be fresh, frozen, or canned. Fresh fruits and vegetables are always great for on-the-go snacks. Frozen and canned vegetables are great for busy days when there's not enough time to prepare meals. Two things to watch out for with frozen and canned vegetables are the sodium and sugar content.
"Be aware of what you eat," she advised. "Adding more whole foods is the first step.
The plate method is a great visual way to make sure you're getting all your macronutrients. Ideally, you should have a quarter plate of protein, a quarter plate of starch, and a half plate of vegetables, with a little olive oil or other fat on the side.
"Make sure you have a balanced meal and snack with protein, carbs and fat. They all work together to keep you full. And limit the sugar you consume daily. Women should only consume 25 grams of sugar per day and men 36 grams. That's about six teaspoons for women and nine for men. The average person consumes about 46 teaspoons per day."
In a food economy that runs on profit-driven enterprises, it is up to the consumer to read labels and do the necessary research to ensure that so-called healthy foods actually deliver on their promises.
Nutrition facts labels tell you the number of servings in a package and a serving size. The nutrition facts label information, including the number of calories, relates back to the serving size. Look for low amounts of saturated fat, sodium, and added sugars, and higher amounts of fiber, vitamin D, calcium, iron, and potassium. Total sugars include sugars that are naturally present, and then added sugars below that. Finally, the daily value for an entire day shows the percentage of the daily value for each nutrient in a serving of food, and how much of the nutrient in a serving of food contributes to a total daily diet. Five percent or less is low and 20 percent is high, so in that range of 5 to 20 is a good place to be.
Nicole Capp Holbrook is a nutrition coach at Treasure Coast Fitness and Nutrition who advocates a holistic, habit-based approach to health management that includes proper diet, stress management, sleep, mindset, movement support system, and lifestyle. Call Treasure Coast Fitness and Nutrition at 772-677-9548 for a consultation.