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As we proceed our collection on psychology and diet, we come to the matter of foods that pose as balanced options but can stop up getting something but fantastic for you, specifically if eaten in medium to substantial portions on a common basis. We call these “trap foodstuff.”
There a couple major causes entice food items can pose as healthier food items. The very first is marketing and advertising. Specific meals, these as granola bars, have been promoted in a way to make them appear as nevertheless they are always a nutritious food items even the title itself (granola) appears like it ought to be a food items for the match when may truly not be.
The 2nd rationale lure foodstuff exist is that they get started with a thing wholesome and entire, like oatmeal, and then develop these kinds of a processed merchandise, this kind of as oatmeal packets, that it hardly resembles the authentic meals for which it is named. Consequently, what was nutritious at 1st no extended is.
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Last but not least, trap meals are created when a unique product, these as salad dressing or espresso creamer, assert they are minimal sugar or small fat. What frequently happens is that the substitute applied to create synthetic sweetness or heartiness, is in reality not only artificial but just as harmful as what was originally eliminated. It is protected to say that while there are certain wholesome alternatives that do exist for these substitute functions, the less costly the food items, the more possible that unhealthy selections are made use of for these engaging factors.
With that currently being explained, here are our entries for the top rated 10 trap foods in no unique buy:
1) Yogurt
Here’s a little something frightening. Several yogurts include more sugar and artificial substances than ice product. But yogurt can be an exceptional food stuff to take in, if the right 1 is decided on. It can be packed with protein, calcium, natural vitamins, and stay tradition, or probiotics, improving the gut microbiota. Several see significant advancements in GI issues after including this into their diet regime. The crucial is aiming for low excess fat (<1.5g of saturated fats) and low sugar (<8 g of sugar) in whatever you buy.
2) Oatmeal (Packets)
On average, you will consume 12 times the amount of sugar from an instant oatmeal packet compared to a regular bowl of oatmeal. Although the cost may not seem like much, a 1/2 cup of oatmeal runs around 10 cents per bowl, while instant packs cost around 25 cents per bowl. You could save close to $100 a year just by switching up your oats to the natural, real variety and be a lot healthier for it.
3) Peanut Butter
Unfortunately, all peanut butter is not created equally. Unless the peanut butter you’re buying contains only 1-2 ingredients, it’s most likely packed with extra fats and sugar. Peanut butter can be a very processed food and exceptionally calorie-dense. Just 2 tablespoons equal around 180 calories. Limiting this or switching it out for a healthier dip or spread can help cut back on unwanted calories.
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4) Granola Bars
Although these are not typically high in calories, they fail to provide our bodies with much of anything. Unless the granola bar is packing ≥3g of fiber and ≤5 g of sugar, it most likely is full of processed ingredients such as sugar alcohols and artificial ingredients that can have pretty harsh effects on your health. Taking a look at where your calories are coming from will help in choosing a healthy option.
5) Coffee Creamer
On average, people use at least twice as much coffee creamer as the label suggests. This turns the typical 35 calories to 70 per cup. Although sugar-free sweeteners cut down on calories, beware of what is being used to sweeten the creamer. Sucralose (Splenda) is commonly used and has been found to have side effects, including a negative impact on gut bacteria. Using a more natural sweetening option like Stevia or Monk Fruit along with half-and -half (which contains only milk and cream) is a healthier way to get that coffee creamer taste.
6) Juice
100% Juice can be deceiving. This means that any fruit juice can be used in the product, not necessarily just the one being advertised. Juice is also typically best in moderation. Most contain high amounts of sugar and lack the fiber found in fruit. Think about adding water to your juice or substituting a healthier piece of fruit.
7) Popcorn
Although this can be a healthy snack option, the way it’s made makes all the difference. Microwave popcorn typically contains artificial flavoring and unnecessary calories. Opt for air-popped or stovetop popcorn for a healthier option.
8) Pop-Tarts
Although a quick and easy option, Pop-Tarts are loaded with sugar. In fact, 1 Pop-Tart serving is equal to 1 can of coke. If you’re looking for a fast and easy breakfast option, consider switching to a protein bar with <10g of sugar.
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9) Muffins
Did you know the highest calorie items at Donut Bank are the muffins? We tend to think of muffins as a healthy option, but they are often loaded with sugar (about the same as a 20 oz coke) and can pack over 500 calories. Going for a bran option can cut out calories & sugar while increasing fiber intake.
10) Salad Dressing
A typical serving of salad dressing has over 100 calories, but looking at where those calories are coming from is just as important. Many salad dressings have high saturated fats and artificial ingredients. Choosing a vinaigrette dressing can cut calories in half, limit unhealthy ingredients, and increase your intake of healthy fats.
Theresa Scheller is a nutritionist and owner of Real You Wellness, www.realyouwellness.com. James Schroeder is a husband and father of eight children and a pediatric psychologist. He is the author of four books and numerous articles, which can be found on Amazon or his website, www.james-schroeder.com. Send comments to [email protected]
