How to spot unhealthy"healthy' foods
Navigating the shopping aisles can be confusing, with labels like "low-fat,"sugar-free," and "high-protein" making it hard to know what's truly good foryou.
Here's what you can do about it.
Watch out for misleading labels
Buzzwords like "natural" or "low-fat" are often misleading. Sometimes, "low-fat"means they've swapped out fat for sugar, which isn't always healthier.' Researchalso shows that these labels can trick you into eating more because you thinkthe food is healthy.’ Make sure to check the nutritional labels and ingredientlists.
Is “sugar-free” truly healthy?
Not always. Sugar-free products often substitute sugar with artificialsweeteners, which can cause metabolic issues, including gut microbiotachanges and a higher risk of type 2 diabetes.3
The World Health Organisation even advises against using non-sugarsweeteners for weight control, noting the lack of long-term benefits andpotential risks.* lt's better to use natural sweeteners like honey or fruit, and ifyou choose sugar-free items, have them occasionally
The truth about gluten-free
Gluten-free diets are often seen as healthy, yet unless you have glutenintolerance or Celiac disease, removing gluten offers no significant benefits.Many gluten-free products add extra sugar or fats to improve flavour, and theyoften lack essential nutrients. Research shows that those without Celiacdisease might face nutritional deficiencies when on a gluten-free diet.5 lfgluten isn't a concern for you, whole grains can be a more nutritious choicethan white grains. Wholemeal bread over white bread, for example.
Be cautious of high-protein claims
While high-protein foods are popular for their supposed health benefits, theymight not be as healthy as they seem. A recent study discovered that 90.8% ofproducts with protein claims are categorised as "less healthy" due to high levelsof sodium, sugars, and fats.6
Spotting ultra-processed foods
Ultra-processed foods (UPFs) aren't just junk food; many seemingly healthyitems fall into this category- in fact, often those labelled as “low-fat", “sugar-free", or “high-protein" are UPFs. Frequent eating of these foods is linked to ahigher risk of chronic illnesses like obesity and diabetes.
To spot genuinely healthy foods, look for simple ingredient lists. In general, thefewer ingredients, the less processed the food is. Avoid products with longingredient lists full of additives, and choose whole grains, fresh produce, andminimally processed proteins instead.