There are times when we deceive ourselves by buying in to all the hype the high paid marketing companies heap on us to separate us from our hard earned dollars. Low Fat, Sugar Free, Low
Carb, blah, blah, blah. How often have you heard these terms only to find out that the product is not really what is says it is.
So let's look at
diet soda. It may seem like the
perfect way to
save calories and slash sugar intake, but studies have shown that diet drinkers actually weigh more than regular soda drinkers. For diet soft drink drinkers, the risk of becoming overweight or obese tied to a 2 can a day habit is 57% compared to 46% for regular soda drinkers. Diet soda may throw off your natural appetite regulation, causing you to eat more sweets. It may also trick you into thinking it is O.K. to indulge in high calorie foods because you "saved" by choosing diet soda.
Now look at
pretzels: The label may shout "fat free" and seem like a better alternative to chips, but they are made with refined white flour stripped of its vitamins and antioxidants. They are also dense so they pack a ton of
carb calories for a very small amount and they are not filling. Think of it this way-one 15 ounce bag contains an equivalent of 24 slices of white bread.
Spinach Wrap: It looks green and good for you but spinach powder is only a scant ingredient. These wraps are made from refined white flour and the green hue primarily comes from food colorings like Blue #1 and Yellow #5. In other words you cannot rely on the immune boosting vitamins A and C found in fresh spinach and it is much higher in calories. One cup of cooked spinach provides 65 calories,
105 less than the spinach wrap, which does not count as a veggie serving. Not to mention the fact that the fillings often include ingredients like fried chicken, ranch dressing, cheese and bacon.
Blueberry Scone: Even a trans fat free wild blueberry scone packs over
400 calories (the amount the entire meal should supply) and over 50% of the maximum amount of artery clogging saturated fat intake for an entire day. They also do not count as a serving of fruit and they are devoid of dietary fiber.
Vitamin Water: This is a goody!! Sure, it has vitamins, but at up to 200 calories per bottle (50 per servings with 4 servings per jug), just one of these a day can cause a
20 pound weight gain per year.
O.K. let us look at the other side of the equation. Dried Fruit: It is simply fresh fruit with most of the water removed. When you buy unsweetened dried fruit, no sugar has been added, so aside from shrinking in size (i.e. grape vs. raisin), all the good stuff (vitamins, antioxidants, fiber, etc.) is maintained. You can find dried versions of just about every fruit these days (berries, mango, peaches) but one of the healthiest is figs-two dried figs provide just 100 calories but are chock full of nutrients, including 20% of all the dietary fiber we need daily, plus potassium, calcium and iron. They are also loaded with disease fighting antioxidants called phenols-the same type that make red wine and tea so healthful (
polyphenols are linked to lowering the risk of both heart disease and cancer, our nations two top killers) Just stick with unsweetened and since they are "shrunk", limit the portion to about the size of a golf ball.
Frozen Vegetables: A recent study found that vitamin C content of fresh broccoli plummeted 56% in 7 days, but dipped just 10 % in a years time when frozen a minus 20 degrees C. In addition, the levels of a disease fighting antioxidant called
anthocyanins, and some minerals, including potassium (which helps control blood pressure) actually increased after freezing. Just look for veggies with one ingredient (the veggie itself) and no additives, preservatives and sauces.
Bananas: (My favorite) It is true that bananas are low in water compared to other fruits. That means there is more carbohydrate (and therefore more calories) per bite compared to watery fruit like melon. But that does not mean you should shun them, even if you are watching your weight. Bananas provide no fat, cholesterol, or sodium, and they are incredibly nutritious. You have probably heard that they are high in potassium, which helps regulate blood pressure. But they are also a good source of vitamin B6 (which helps maintain blood sugar levels and is needed to build protein in the body as well as nerves and immune cells), vitamin C (for immunity) and fiber (for cholesterol control and digestive health). To keep calories in check, just choose "baby" bananas, the ones about the size of long fingers, which are
naturally portion controlled (and neatly wrapped!). One of these provides just 50-60 calories (less
than a small apple) and amounts to about a half cup when sliced.
White Potatoes: When scientists from the USDA tested more than 100 potato varieties, they discovered 60 different vitamins and antioxidants. Spuds are also packed with resistant starch, a fibrous substance that could help you burn more body fat and lose weight. One cup (size of a baseball) of a baked potato with the skin provides over 25% of vitamin C we need daily, along with 15-20% of a day's vitamin B6, copper, and potassium-all key nutrients for health. In fact, a tater provides more potassium than a banana, and scientists have linked a natural spud substance called
kukoamines to blood pressure control. And, the calorie price tag is minimal-about 130 per cup (roughly 6% of an average healthy
adults daily calorie needs). They also pack about 3 grams of filling dietary fiber.
Juice: It does have less fiber than whole fruit and juices go down fast but cup for cup, 100% juice counts as fruit, and some common juices score very high as anti-oxidant boosters. One
recent study found that adding citrus juice to tea boosts the antioxidant absorption by up to 13 times. Another ranked the antioxidant capacity of several juices and found the 8 highest were: pomegranate juice, Concord grape juice, blueberry juice, black cherry juice,
acai juice, cranberry juice, orange juice, and apple juice. Juices do contain sugar, but it's natural, not added -natural sugars are those put there by Mother nature, and don't create the same negative effects in the body that added sugars do (the refined kinds food manufacturers
mix in)-and those natural sugars are naturally bundled with lots of important nutrients.
Hopefully you are now armed with new and good info to go shopping and make better decisions for your health and well being.
Gene C.
