Do you think you eat healthy? You are not alone. More and more people are watching what is on their plate, reading the ingredients and choosing foods labeled as organic, low-fat or natural. But these signs are often deceiving. Even foods that look healthy can be a nutritional trap.
When “fat-free” means full of chemistry
Food labeled as light or without delivery paradoxically, they tend to be worse than the original version. The fat from them has to be replaced with something. That something is a mixture of thickeners, modified starches and artificial sweeteners. Unfortunately, in the case of, for example, low-fat yogurts with added ingredients emulsifiers can be strictly about gambling with health. The fact that food has more sugar or other macronutrients than expected can surprise the diner. For yogurts with emulsifiers, research even points to possible carcinogenic effects. The higher proportion of fat in natural yogurts is therefore definitely a healthier option.
These emulsifiers are surprisingly common in low-fat yogurts, margarines and spreadable butters, ice creams, whipped cream in a spray, toasted pastries or chocolates and toppings. You will find them under the designation E471, E407 and E407a. You can’t demonize all Es, but this one definitely deserves your attention.
A 2024 French study published in PLOS Medicine addressed the aforementioned additives, which confirmed higher risk of cancer numerous bodies. Some other emulsifiers are also potentially risky for the development of breast cancer. Natural emulsifiers include, for example, lecithin, gelatin or mustard seed.
Emulsifiers are unnecessary in traditionally prepared foods. In yogurts, they are replaced by fermentation, in egg yolks, in sauces and soups by flour, broth or mixed vegetables. In baked goods, emulsifiers can replace gluten.
Flavored proteins or low-fat salad dressings are similarly problematic. Although they have less fat, they are surprisingly high in salt, sugar or artificial flavors. As a result, the body takes in calories without feeling full. And, paradoxically, the sweet tooth increases even more.
Healthy snacks: Muesli, smoothies and raw bars
Another category are foods that have a good reputation, but in practice it’s not that simple. Muesli mixes often contain added sugar, honey or syrups. Result? An energy bomb that is far from a fit breakfast. In turn, the smoothie is full of natural sugars, and if you add fruit juices to it, the sugar load can be equivalent to several chocolate cubes. On the other hand, it is at least a processed whole fruit, which is why the drink is also rich in fiber.
Also watch out for raw or protein bars. At first glance, they look perfect for your post-workout purse, but many of them have similar ingredients to regular candy. They often contain a date base, ie mainly sugar and fiber, coconut fat and a lot seasonings. At first glance, the healthier bars are, however, an unbalanced source of macronutrients, even though they may contain a larger amount of protein.
The dried fruit is very sweet and tastes good to both children and adults. Although the sugar content is undeniable, it is a healthier alternative to regular sweets. However, industrially produced can also contain sulfites, added sugar or fat.
It’s not for nothing that people dry their own treats at home. Plus, it’s pretty easy with a dryer.
How not to get caught
The basis and only defense is to read the composition and choose. Short list of ingredients is always better than a complex cocktail of foreign names. Yogurt is made only from milk and yogurt bacteria, bread from water, flour, yeast and salt. Nothing complicated, you just have to put up with a shorter shelf life.
Don’t be afraid to choose “ordinary” foods such as full-fat plain yogurt, oatmeal without additives or homemade smoothies made from fresh fruit. And if something tastes too good, maybe you should see what’s behind the taste. Natural flavors tend to be more moderate.
