Health Food Impostors

Are Fruit Bars, Non-Fat Salad Dressing and Diet Soda Nutritious?

Nov 18, 2009 Cheryn Tan

Snacking can be a guilt-free pastime if the right food choices are made; however, advertising can mislead people into thinking some foods are healthier than others.

One of the common ploys used by advertisers is “99 per cent fat-free,” but this is usually compensated with an elevated sugar content. While carbohydrates are good for keeping energy levels up, too much unused carbohydrates are stored in muscles and the liver as fat, leading to symptoms such as obesity and diabetes.

In addition, snacks like fruit bars and rice snacks come from healthy sources, but are not nearly as nutritious when reconstituted. While easily available, they should rarely be substitutes for fresh food.

Here is a selection of snacks which are commonly believed to be nutritious, but are actually just masquerading as health food.

High-Carbohydrate, Low Fibre Snacks

Rice snacks – White rice is a source of concentrated carbohydrate, with a high glycaemic index and little dietary fibre – meaning that it is digested relatively quickly and is not particularly nutritious either. Ten rice crackers can contain as much carbohydrate as two small slices of bread, without the wholegrain or fibre content. For a substitute, look for crackers or rice cakes which are of the wholegrain variety.

Turkish bread – The average serving of Turkish bread contains as much carbohydrate as four slices of bread. Slap on some more butter or other fat-filled spreads and this turns out to be a more costly snack than intended. Try sourdough bread or wraps. They are much lighter choices but equally tasty.

Take Crunchy and Chewy Food in Moderation

Baked potato chips – Indeed they are lower in fat compared to fried chips, but they are still high in calories and low in vitamins and fibre. An alternative which is more filling and equally satisfying is popcorn, especially is it is oil-free or contains olive and canola oil. Popcorn contains heart-healthy whole grains, around 65 percent fewer calories per cup, and provides satisfying crunch and flavour.

Biscuits – The average biscuit or cookie is a mix of white flour, sugar and fat, so it is not a good diet staple. Biscuits should be limited to special occasions. A better choice is more filling, nutritional snacks like oatmeal cookies or yoghurt. Avoid cookies containing high fructose corn syrup, white flour, and butter in favour of those with honey or cane juice and whole wheat flour.

Fruit Bars– Even if the packaging promises “100 per cent fruit,” these energy bars do not have the water, fibre or vitamin content as fresh fruit. The stickiness of fruit bars is also not great for the teeth.

Low-Fat, Low GI and Diet Options?

Non-fat salad dressing – Fat-free salad dressings are often packed with sugar—so your dressing may be loaded with calories. In fact, fat-free salad dressings are even less nutritious than normal dressings, as a little fat is needed to absorb vitamins A, D, E and K as well as antioxidants which are essential for eyesight protection. Instead, try oil-based salad dressings like olive oil, vinegar and herbs, as they contain the non-saturated fat needed in humans’ daily diet.

Diet soda – In 2008, researchers found a correlation between drinking just one diet soda a day to an increased risk of cardiovascular disease. Although it is not confirmed whether it is directly caused by ingredients in the diet soda or the drinkers’ eating habits, diet soda contains artificial sweeteners which can also cause weight gain or cravings for sweet food.

Chocolate spread– Advertisers may claim that chocolate nut spreads are low-GI and made from heart-healthy nuts, but a quick glance of the label will reveal that they are exceptionally high in fat. For a better option, try natural peanut butter. It is a more nutritious alternative and because it is satisfying, one is less likely to binge on it.

While the quantity of snacks consumed is important, the quality should also be carefully maintained. Eating a balanced diet will not only be beneficial to physical health, but it will also do wonders for one's emotional and psychological health.

References:

"Health Impostors" Sunday Mail Health Section, 11 July 2009

"Health Food Impostors" by Nicole Ferring, Prevention

The copyright of the article Health Food Impostors in Nutrition is owned by Cheryn Tan. Permission to republish Health Food Impostors in print or online must be granted by the author in writing.

Which health snacks are really nutritious?