Weight loss management is a rapidly changing field. New studies are constantly being performed to evaluate what the body needs nutritionally, in addition to which techniques are the most effective for treating and preventing obesity. It’s no wonder that losing weight on one’s own can be such a struggle. Conflicting advice on the internet, coming from popular but uninformed sources, and food marketing strategies make the situation more confusing. Below are five examples of foods that are marketed as healthy choices that may be sabotaging your weight loss efforts.
1. Fruit juice/Green juice—Fruit is an excellent choice for weight loss. Fruits are high in nutrients and vitamins, and generally low in calories. Fruits are high in fructose, one of the two naturally-occurring forms of sugar. In a whole fruit, this fructose is mixed with fiber, which acts to control blood sugar. Fruit juice, on the other hand, strips a fruit of its fiber, leaving high amounts of sugar behind. In addition, juice contains much more than a single serving of fruit. By drinking a glass of juice, you are consuming four or five times more sugar than you would in a whole fruit snack. Don’t be fooled by green juices either. Some I’ve seen in the grocery store contain as much as 30 grams of sugar per serving. In fact, check out the caloric and sugar content on every bottled beverage you buy, including teas, flavored water, and diet drinks. You’ll be surprised at what you see.
2. Flavored yogurt—As with fruit juice, sugar is the culprit here. Though yogurts are advertised as health foods, flavored, sweetened yogurts contain high amounts of sugar. Even the low calorie, “diet-friendly” versions contain exorbitant amounts—10-20 grams or more per individual cup. Sugar, as you know, promotes fat storage in the body, causes cravings for more sugar, and leads to energy crashes later on. I recommend unsweetened Greek yogurt, flavored with a little bit of real fruit as an alternative, or a high protein smoothie sweetened with whole fruit.
3. Sandwich wraps—just because wraps may contain a vegetable ingredient doesn’t make them healthy. In fact, spinach wraps often contain more calories and fat than two slices of white or wheat bread. They are usually made from refined flours with a negligible amount of spinach powder thrown in. If you must have bread, whole grains are a much better bet.
4. Pretzels—In the snack aisle, they seem like a healthier alternative to chips and cookies. However, pretzels are made of refined flours, lack any nutritional value, and are calorie-dense. They produce very little feeling of satiety, especially given the amount of calories they contain. Bear in mind that pretzels are also high in sodium, which interferes with weight loss and puts undue strain on your heart. Need something other than fruits or veggies for a snack? Try an ounce of unsalted almonds, or a low sugar protein bar.
5. Trail Mix—Though they are high in calories, nuts have their place. They are also high in protein, fiber, antioxidants, and vitamins. Enjoying them in moderation can actually aid weight loss, when dieters pay attention to portion size and select unsweetened, unsalted ones. Trail mix, on the other hand, often adds sweetened dried fruits, sugary yogurt coating, chocolate chips, fried banana chips, and other unhealthy additions. Instead, make your own mix of raw almonds, walnuts, sunflower seeds, and cashews, and keep it small.
