I’m a nutritionist and these are the ‘healthy’ foods that could be killing you – and what you should swap them for
EXPERTS warn a “tidal wave of harm” will hit the UK due to our love of mass-produced foods.
These include “healthy” processed options such as sliced brown bread, breakfast cereal, low-fat yoghurts and protein bars.
Two landmark studies linked ultra-processed food — which are low in fibre, high in sugar or salt and packed with additives — with high blood pressure, heart attacks and strokes.
The news could leave you wondering just what is OK to eat, especially when non-processed alternatives are expensive or hard to find.
And with 60 per cent of the average British diet made up of ultra-processed food, it can be a hard habit to break.
Rhiannon Lambert, a registered nutritionist and author of bestseller The Science Of Nutrition, says we do not need to go cold turkey on them — but simply have to shop smarter.
Speaking exclusively to The Sun, she says: “Processed foods have been integral to human life for thousands of years.
“Processes such as cooking, fermentation and drying have enabled communities to form and thrive.
‘Don’t fear them’
“Today, nearly all food is processed in some way.
“Any food that has been cooked, seasoned, preserved, combined with other foods or altered from its raw state is technically processed.
“Ultra-processed foods often contain ingredients such as sugars, oils, fats and salt, which are also found in other processed foods.
“They also frequently have emulsifiers, colours, or artificial flavourings, which aren’t typically used in home cooking.
“Examples include biscuits, cakes, crisps and cereal bars, but there are less obvious ones such as sliced bread and shop-bought orange juice.
“Not all processed foods are harmful and you don’t need to fear them.”
Here, she explains how some “healthy” options are not as beneficial as you may have thought — but reveals what they are better than.
FROZEN CHICKEN NUGGETS
FROZEN chicken nuggets are not the healthiest meal around but they are high in protein and vitamin B.
A lot of it depends on how you cook them.
If you’re cooking at home you can put them in the oven rather than frying to make them a bit healthier and lower in calories.
And add veggies on the side.
Still better for you than KFC: When you buy nuggets at KFC they are fried in hydrogenated oil and contain high amounts of sugar, fat and preservatives.
SLICED BROWN BREAD
YOU might think brown bread is good for you, but the sliced supermarket version is an ultra-processed food.
Unlike home-baked bread, these loaves contain emulsifiers and preservatives, which are designed to extend their shelf life, and can have high levels of salt and sugar.
Still better for you than SLICED WHITE BREAD: These loaves are made from refined grains, where nutritious parts, such as bran, are removed.
SPARKLING WATER
THIS is processed as the water is infused with carbon dioxide gas to create bubbles.
Watch out for those with flavours, too.
They can be packed full of artificial substances and sugar.
Filtered tap water is better for you but if you fancy a bit of fizz, sparkling water is still better than reaching for a fizzy pop.
Still better for you than DIET COKE: Laced with artificial sweeteners and there is evidence it may not be great for the beneficial bacteria in our guts.
LOW-FAT YOGHURT
ONCE the fat is removed, there is usually artificial sweeteners and sugar added to make them more tasty.
But it’s not all bad news, some are high in protein and are a good source of calcium, which is vital for bone health.
Try to look for unsweetened versions or try fermented yoghurt like kefir, which is great for the gut.
Still better for you than ROLO OR MARS YOGHURT: Packed with sugar and calories, these have little nutritional value.
HEALTHY CEREAL
EVEN so-called healthy cereals are ultra-processed.
Bran Flakes are sweetened with barley malt extract, sugar and other additives, while some granolas have four teaspoons (16 grams) of sugar in a single serving.
Still better for you than COCO POPS: Although fortified with added nutrients, sugary cereals like Coco Pops or Frosties are high in sugar but low in fibre so are best to avoid.
DAIRYLEA CHEESE
OFTEN billed as a healthy option for kids’ lunch boxes, but Dairylea has got emulsifiers added to increase its shelf life, plus it is quite high in salt and saturated fat.
There is, however, some nutritional value as it’s a good source of calcium.
Still better for you than VEGAN CHEESE: A lot of trendy plant-based cheeses lack protein and calcium and are stuffed with thickeners and additives to create flavour.
CANNED SOUP
WHILE cost-effective and convenient, canned soup is packed with sodium and has little nutritional value.
That said, Heinz tomato soup does have some vegetables in and claims one portion counts towards your five a day.
To boost protein and iron, add a can of lentils.
Still better for you than SUPER NOODLES: In terms of an instant meal, these are worse for you than a can of soup as they are packed with industrial ingredients and lots of salt.
SMOOTHIES
SHOP-BOUGHT smoothies with superhero claims often pack more sugar than a can of Coke.
The fruit in them is often from purées which adds to the sugar content and reduces the fibre.
A healthier alternative is to make one at home by blitzing kefir yoghurt, spinach and banana.
Still better for you than ORANGE JUICE: Smoothies are still better for you than a shop-bought orange juice as they have more fibre and added nutrients.
PROTEIN BARS
POPULAR protein bars contain synthetic fillers, excessive sugars, artificial sweeteners and unnecessary calories.
Instead, try making your own protein bars with dates, seeds, nut butters and cocoa powder.
Still better for you than WARRIOR CRUNCH PROTEIN: If you want to grab something on the go, avoid Warrior and try a Bounce Protein Ball, which is made from natural ingredients and has fewer additives.
PRE-MADE SAUCES
PRE-MADE sauces, such as those for pasta and stir-fries, are often high in sugar, salt and additives.
Cooking from scratch will avoid these hidden ingredients.
Make a tomato sauce with two tins of chopped tomatoes, two onions, two garlic cloves and some olive oil.
It can even be cheaper than buying a ready-made jar.
Still better for you than READY MEALS: Often contain a lot of added salt and they lack in veggies, which you can add to a sauce.