Granolas, cereal bars, yogurts with fruit, natural juices, “fit” products and vegetable snacks occupy more and more space on the “healthy shelves” in supermarkets, but many of these foods may contain sugar, salt, fat or a degree of processing that contradicts the image sold by the packaging.
The healthy appearance of a food does not always correspond to its nutritional profile. Terms like “natural”, “protein“, “gluten-free”, “bio”, “detox” or “with whole grains” may highlight a real characteristic of the product, but they do not say, in themselves, whether this food has little sugar, salt or saturated fat.
The simplest rule is to turn the packaging over and read the label. In Portugal, the DGS compares the values per 100 grams or 100 milliliters, with special attention to four indicators: fat, saturated fat, sugars and salt — and that don’t be fooled by the percentage of these compounds in the so-called “recommended daily dose“.
One of the most common examples is the granola. The base may include oats, nuts, and seeds, but many commercial versions add sugar, honey, syrupsfruit juice concentrate or added fat.
The result can be a product closest to a crunchy dessert than a light breakfast. The same applies to many cereal bars or fruit, often presented as healthy snacks but dense in energy and sugar.
Os yogurts also require attention. Natural yogurt can be part of a balanced diet, but versions with aromas, prepared fruittoppings or names associated with fitness may contain added sugar. A simpler alternative is to choose natural, unsweetened yogurt and add fresh fruit.
Os natural juices and smoothies are another ambiguous case. Despite coming from the fruit, they can concentrate sugars and be less satiating than the whole piece. In the juices, part of the fiber is lost; nos smoothies, the fruit is crushedwhich also changes the way it is consumed and can facilitate the ingestion of larger quantities.
A OMS os naturally present sugars in fruit juices, honey and syrups in the free sugars categorywhose consumption must be reduced. Therefore, orange juice is not nutritionally equivalent to eating an orange.
Also the breakfast cereals can be deceiving. The presence of whole grains, honey or added vitamins does not prevent the product from having excess sugar.
The same is valid for “digestive” biscuits, rice crackers flavored or corn and vegetable snacks: having beetroot, lentils or spinach in the name does not necessarily mean that they are rich in vegetables or low in salt and fat.
“Gluten-free” products They are also not automatically healthier. They are essential for people with celiac disease, but for the general population, the absence of gluten does not make a food better from a nutritional point of view. Some industrial gluten-free versions may even have less fiber or more fat and sugar than their traditional counterparts.
There are still ready-made salads, wraps and sandwiches sold as lightweight, but can bring sauces, cheese, processed meatscroutons or refined breads in quantities that greatly alter the nutritional value of the meal.
Therefore, none of these foods need to be prohibited, but none should be considered healthy just by image. THE label, list of ingredients and frequency of consumption say more than any words appealing on the front of the packaging.
