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The Top 8 'Health Foods'
Key Takeaway
Before going to the grocery store, it is important to understand some of the crafty marketing techniques behind today's "health" foods. Today's food landscape is cluttered with a vast array of seemingly healthy food options, but not all "health" foods are created equal.
Marketing vs. Science
Foods classified as "health" foods are often products of specific marketing techniques, rather than nutritional value. Identifying truly healthy and beneficial foods sometimes requires looking past the packaging.
Many foods classified as "healthy" alternatives contain hidden sugars or lack true nutritional value underneath flashy packaging. Our goal is to dissect today's marketing ploys and provide evidence-based insights to help differentiate between true nutritional value and clever marketing.
The Top 8 'Health Foods' Explored
Just because these crunchy snacks have "veggie" in their name does not mean they are actually healthy. In fact, veggie chips are nutritionally similar to potato chips. When compared to generic tortilla chips, veggie straws contain triple the sodium, fewer minerals (including calcium and iron), less protein, and less fiber.
Source: Maryland Primary Care Physicians and smart nutrition
Veggie Straws and Chips
Many fruit juices are incredibly high in sugar. In fact, one serving of fruit juice contains about the same amount of sugar as a soda. However, when consumed in moderation (less than five ounces), 100% fruit juices may lower the risk of heart disease and type 2 diabetes. Fruit juices also provide more vitamins and minerals than a soda.
Source: Maryland Primary Care Physicians and Healthline
Plant-based meats are oftentimes highly processed and high in sodium when compared to traditional meat. They may also lack the protein levels in animal meat. However, when compared to red meats, plant-based alternatives typically offer less saturated fats and even some fiber. Lean chicken is naturally lower in saturated fats, so conventional chicken may be the more budget-effective option.
Source: Maryland Primary Care Physicians and Harvard
Plant-Based Meats
Many granola and granola bar options are loaded with calories and added sugar. In excess, sugar can negatively impact your immune system and increase the risk of sickness. That said, while sugar is a common ingredient, proper moderation still allows consumption. There are also many granola bar options with no added sugar. These bars oftentimes rely on fruit and other natural sugars for flavoring.
Source: Maryland Primary Care Physicians
Granola and Granola Bars
Flavored yogurts often contain extraordinary amounts of added sugar. Even the brands that advertise with "fruit on the bottom" include sugar to boost flavor. If you are trying to limit sugar intake, check the ingredients and nutritional profile to see how many added grams of sugar are in the container.
Source: Maryland Primary Care Physicians
Flavored Yogurt
You guessed it! Many of these snacks and meal replacements are oftentimes filled with sugar and artificial flavorings. Additionally, many protein bars contain relatively low protein levels, but are still high in calories, lowering their true nutritional benefits and creating a health disguise for sugary treats.
Source: Maryland Primary Care Physicians
Protein Drinks and Bars
While homemade smoothies are a simple way to improve fruit and veggie intake, many premade smoothies include processed additives that decrease overall health. Premade smoothies oftentimes utilize high amounts of fruit juice, instead of true fruit, increasing sugar intake and lessening true nutritional value.
Source: Maryland Primary Care Physicians and British Heart Foundation
Premade Smoothies
While plant-based milks are vital substitutes for dairy products, many include sugar to improve overall taste. As previously noted, too much sugar can drastically compromise one's immune system. However, most plant-based milks provide thirty-seven to seventy-five percent less total fat than cow dairy products.
Maryland Primary Care Physicians and UCLA Health
(Some) Plant-Based Milks
Takeaways
Understand common marketing techniques
Check the Labels
Prioritize consistency
Just because a food is viewed as being a healthy option or being lower in calories does not automatically mean it is the best option.
Check the labels to understand why these claims are made. Check to ensure everyday nutrient needs are met to maintain a balanced diet.
Build healthy habits by creating a strong foundation centering around a pattern of nutritional choices.