Ultra-processed foods are part of our lives and are not recommended in a healthy diet. Although we may know chips, snacks, and biscuits as processed foods, there are some common products disguised as healthy options. Experts in nutrition have revealed 4 foods that are marketed in a deceptive way. Here are the products you should watch out for.
1. Yogurt
Yogurt can be a great source of protein, calcium, and probiotics, but not all yogurts are the same. There are many flavored or low-fat varieties in the market that contain hidden sugars, artificial sweeteners, and thickeners to enhance taste and texture.
These additives can trick your body into thinking sugar is present and lead to insulin spikes, which over time may generate insulin resistance, a key factor in developing diabetes. If you love yogurt and want it to be part of your diet, choose Greek yogurt or unsweetened varieties. You can add fresh fruit or a bit of honey for natural sweetness.
2. Protein bars
Usually, protein bars are marketed as one of the healthier snacks for sports lovers, but most of these are candy bars in disguise. “These bars frequently contain artificial sweeteners, which can lead to cravings for more sugary treats and negatively impact your gut health, making it harder for your body to fight off illness”, says nutritionist Kayla Daniels.
Palm fat is another common ingredient with high levels of saturated fat, which can increase cholesterol and put your heart health at risk. If you rely on protein bars, opt for those with natural ingredients you recognize and avoid the ones loaded with artificial additives and inflammatory oils.
3. Plant-based milks
Today, plant-based milks like almond, oat, and soy milk have become popular dairy alternatives, especially for those who are lactose intolerant, vegan, or simply looking to reduce their dairy consumption. Unfortunately, some varieties also come with hidden ingredients that could negatively impact your health.
They often contain refined oils and thickeners to mimic the creaminess of cow’s milk and these can increase inflammation when consumed in excess, as well as interfere with digestion and disrupt gut health over time. When going for plant-based milk, choose additive-free versions and make sure it is fortified to match the nutrient content of traditional dairy.
4. Meal replacement shakes
Meal replacement shakes have become a go-to option for those looking to lose weight or gain muscle. However, these shakes are usually full of additives, emulsifiers, and artificial thickeners. These ingredients can disturb the balance of your gut microbes and cause potential digestive and immune system issues. If you need a meal replacement, consider making a homemade smoothie with natural ingredients like fruits, vegetables, and a clean protein powder.
Ultra-processed foods may look like convenient and healthy options on the outside, but they usually include hidden ingredients that can impact your health in unexpected ways. Pay attention to labels when buying and choose natural foods as often as you can to keep your gut and overall health in check. Remember that appearances can be deceiving when it comes to healthy-looking foods.