10 ‘Healthy’ Foods … or ARE THEY?

We all try to eat "healthy" or buy "natural" whenever possible but what foods are truly healthy? In this blog entry, we’ll explore popular “health foods” and why they have sparked so much debate among nutrition experts and consumers.

1. SALMON

Salmon is generally considered very healthy. It's an excellent source of high-quality protein and is rich in omega-3 fatty acids, which are beneficial for heart health. Additionally, salmon provides vitamins and minerals such as vitamin D, vitamin B12, selenium, and potassium.

So with all these benefits, salmon is the perfect choice for the health conscious eaters out there right?  Well, it depends on what type of salmon you are eating.  Did you know that there is a difference between farmed salmon and wild salmon?  Which one are you eating?  

Farmed salmon is often raised in crowded conditions and may be fed a diet that differs from what wild salmon eat. This can lead to differences in nutrient content, such as lower levels of omega-3 fatty acids and higher levels of contaminants like PCBs and dioxins in farmed salmon. Wild salmon, on the other hand, generally have a more natural diet and lifestyle, resulting in a higher nutritional quality.

In addition, some farmed salmon may be treated with antibiotics or other chemicals to prevent disease or enhance growth. While these additives are regulated, their long-term effects on human health are still a subject of research.

2. GRANOLA

Granola is often marketed as a healthy breakfast or snack option due to its whole grain and nut content. However, many store-bought granolas are high in added sugars and unhealthy fats, such as palm oil.

Consuming large portions of sweetened granola regularly can contribute to excessive calorie intake and potentially lead to weight gain and other health issues. Additionally, some varieties may contain artificial additives or preservatives.

Opting for homemade granola with less added sugar and healthier fats or choosing unsweetened, low-sugar options can make it a healthier choice.

3. FLAVORED YOGURT

Yogurt is praised for its probiotics, protein, and calcium content, but flavored varieties often contain high amounts of added sugars, artificial flavors, and preservatives.

Consuming flavored yogurt regularly can contribute to excessive sugar intake, which is associated with an increased risk of obesity, type 2 diabetes, and other health problems.

Choosing plain yogurt and adding natural sweeteners like fresh fruit or honey can help reduce sugar intake while still enjoying the health benefits of yogurt.

4. BOTTLED FRUIT JUICE

Fruit juice is often perceived as a healthy beverage choice due to its vitamin and antioxidant content.

However, many bottled fruit juices are heavily processed and may contain added sugars, preservatives, and minimal fiber compared to whole fruits.

Drinking large quantities of fruit juice regularly can lead to a spike in blood sugar levels and contribute to weight gain and dental cavities. Opting for freshly squeezed or 100% fruit juice without added sugars and consuming it in moderation can make it a healthier option.

For more on this, check out “5 Reasons You Should Stop Drinking Juice, According to Dietitians”.

5. PRE-PACKAGED VEGGIE CHIPS

Veggie chips made from vegetables like sweet potatoes, beets, or kale are often marketed as a healthier alternative to traditional potato chips.

While they may contain more vitamins and fiber than potato chips, many pre-packaged veggie chips are still high in unhealthy fats, sodium, and calories. Additionally, they may undergo extensive processing and frying, which can reduce their nutritional value.

Eating veggie chips in moderation as an occasional snack and choosing options with minimal added oils and salt can help mitigate some of these concerns.

For an enlightening look into the tactics used by the food industry to create highly processed, addictive foods that contribute to health problems like obesity and heart disease, check out "Salt Sugar Fat: How the Food Giants Hooked Us" by Michael Moss.

6. SOY PRODUCTS (e.g., Soy Milk, Tofu)

Soy products like soy milk and tofu are often promoted as healthy alternatives to dairy and meat due to their high protein content and potential health benefits, including reducing cholesterol levels and lowering the risk of heart disease.

However, some soy products may contain genetically modified organisms (GMOs), which can be a concern for some consumers. Additionally, soy contains compounds called phytoestrogens, which mimic the hormone estrogen in the body.

While moderate consumption of soy foods is generally considered safe for most people, excessive intake of phytoestrogens may have hormonal effects, particularly in individuals with certain medical conditions or hormone-sensitive cancers.

It's essential to choose organic and non-GMO soy products when possible and consume them in moderation as part of a balanced diet.

7. GLUTEN-FREE PRODUCTS

Gluten-free diets have become increasingly popular, driven by concerns about gluten sensitivity and celiac disease.

While necessary for individuals with celiac disease or gluten intolerance, there is debate over the health benefits of gluten-free diets for the general population.

Many gluten-free products are highly processed and may be lower in fiber and essential nutrients compared to their gluten-containing counterparts. Additionally, gluten-free diets can be more expensive and restrictive, leading to potential nutrient deficiencies if not carefully planned.

8. AGAVE NECTAR

Agave nectar is often marketed as a healthier alternative to sugar due to its low glycemic index and natural origins.

However, it is very high in fructose, which has been linked to metabolic issues like insulin resistance, fatty liver disease, and obesity when consumed in excess.

While agave nectar may be suitable for individuals looking to manage blood sugar levels, it should be used sparingly and in moderation.

9. QUINOA

Quinoa is a nutrient-dense grain that's high in protein, fiber, and various vitamins and minerals. While it's commonly regarded as a healthy food, there are concerns about its environmental impact, particularly regarding water usage in regions where it's grown. Additionally, the rising demand for quinoa has led to increased prices, making it less accessible to the communities where it's traditionally consumed.

10. ARTIFICIAL SWEETENERS

Artificial sweeteners like aspartame, sucralose, and saccharin are often used as low-calorie alternatives to sugar in diet beverages and foods.

While they can help reduce calorie intake and manage blood sugar levels, some studies suggest that regular consumption of artificial sweeteners may be associated with weight gain, metabolic syndrome, and other health issues. Further research is needed to fully understand their long-term effects on health.

So there you have it.  While many items may boast impressive health claims, the devil is often in the details. Opting for homemade versions, choosing minimally processed options, and reading labels diligently can help you make more informed choices for your well-being.   

For further knowledge into this complex arena, consider any of Michael Pollan’s books:

"In Defense of Food: An Eater's Manifesto"

This book explores the Western diet and its impact on health, advocating for a return to whole, unprocessed foods.

It offers practical advice on how to navigate the confusing world of nutrition and make healthier food choices.

·"The Omnivore's Dilemma: A Natural History of Four Meals"

This book  investigates the origins of the foods we eat and the complex relationships between humans and the natural world.

It sheds light on the industrial food system and encourages readers to consider the ethical and environmental implications of their food choices.

"Food Rules: An Eater's Manual"

In this concise guide, Pollan offers straightforward, easy-to-follow principles for healthy eating.

From "Eat food, not too much, mostly plants" to "Don't eat anything your great-grandmother wouldn't recognize as food," Pollan distills complex nutritional advice into simple, actionable rules.

Remember, balance and moderation are key when it comes to maintaining a healthy diet. So, as you navigate the aisles of your local supermarket, arm yourself with knowledge and skepticism. Your body will thank you for it in the long run. Here's to making mindful choices that truly nourish both body and soul!