Health-Food Shockers
by Kristina Grish
Published in Natural Health, Dec/Jan 2012 edition
If there’s one thing the food industry is good at, it’s nutritional sleight of hand. And while you
might expect coy packaging and hidden unhealthy ingredients from the usual processed food
suspects, quite a few of your favorite “healthy” foods can be deceiving, too. “Even the savviest
shoppers get duped,” says Beth Reardon, M.S., R.D., director of integrative nutrition at Duke
Integrative Medicine in Durham, N.C. To be sure you’re eating foods that will pay you back in
health benefits, you need to know what types seem healthier than they really are. Then you can
toss the legitimately good-for-you stuff into your shopping cart and enjoy.
Sneaky stuff: multigrain breads, crackers, waffles, cereals
Real deal: Yes, the term “multigrain” means the product is made with more than one type of
grain. “But that doesn’t mean any of those grains are whole grains or contain much fiber,” says
Reardon. All or some of them may be refined or the whole grains might just be sprinkled on top
for show.
Healthy hints: If you’re going to reach for multigrain foods, make sure to read the nutrition
facts label carefully and look for a whole-grain flour (e.g., whole oat, whole barley or whole
brown rice) as the first ingredient. What you most want to avoid is “wheat flour,” which implies a
refining process that removes dietary fiber, vitamins, minerals and antioxidants once found in the
whole grain, and therefore nixes the heart, digestive and blood sugarrelated health benefits of
eating it.
Sneaky stuff: packaged kombucha and kefirs
Real deal: Live beneficial bacteria and yeast, plus a sugar source, are used to make these drinks.
They are full of beneficial microorganisms and can be rich in vitamins and minerals. But in an
effort to mask their naturally bitter tastes, some go into sugar overdrive. On average, each
serving of most kombucha contains about 8 grams of sugar, and most kefirs have lactose bases so
the yeast and bacteria in the kefir grains can feed off the milk’s natural sugars. When you add
even more sugar, agave nectar or fruit flavorings, the drinks’ health benefits suffer.
Healthy hints: Opt for kombucha brands with less than 3 grams of sugar per serving. If you’re
buying a dairy-based kefir, try not to exceed 10 grams (the amount of sugar is higher because of
the lactose). Los Angeles-based dietitian Ashley Koff, R.D., suggests tempering your kombucha
intake with cultured (fermented) vegetables and recommends coconut-water kefirs to best target
digestive issues. “They’re typically lower in added sugar, provide a rich source of electrolytes
and potassium, may not create mucus, and are usually nonallergenic,” she says.
Sneaky stuff: store-bought vegetable juices
Real deal: One glass can equal two full servings of vegetables— nothing wrong with that, right?
Not so fast. While these juices contain some veggies, many are heavy on starchy ones like beets
and carrots, and lose points for fruit concentrates, sugar and salt, which are added for flavor.
Plus, if it isn’t organic, you’re swigging a concentrated source of potentially pesticide-laden
produce.Healthy hints: Make your own juice using a blender to keep as much fiber intact as possible.
Combine a head of kale with 1 lemon, 1∕8 cup freshly chopped ginger, 1 beet or apple and 4 to 6
stalks of celery (all should be organic). If you do go for bottled juice, look for the same quality
ingredients you’d choose at home: organic vegetables, fruits and spices—with no fruit flavors,
vegetable colorings, added sugar sources or unnecessary extras like high-fructose corn syrup or
zinc oxide. Also, one serving shouldn’t exceed 15 grams of total carbs.
Sneaky stuff: bottled green tea
Real deal: “Not only do many bottled green teas have chemical additives, sugars and corn syrup,
but the polyphenols in green tea are very fragile when exposed to heat, light and time,” says
Reardon. “When green tea is packaged in clear bottles, the benefits can degrade very quickly
unless it’s been in a light- and temperature-controlled environment.” And while you or your
grocer may store it properly, there’s no accounting for transportation conditions or the guy who
left it on a loading dock in the sun.
Healthy hints: To take the best advantage of green tea’s cancerfighting, heart health-promoting,
metabolism-boosting antioxidants, experts agree it’s best to brew it yourself. When you do so, be
sure to drink it within 36 hours for primo benefits. Steep with lemon or orange slices to further
preserve the cancerfighting polyphenols (adding citrus to your tea boosts flavor and frees up
more antioxidant compounds for the body to absorb after digestion). Add sparkling water and
ginger, then chill for a refreshing treat. Reardon says it’s fine to buy sugarfree options in clear,
preferably glass, bottles—but think of these as caffeinated beverages that don’t deliver as many
health benefits.
Sneaky stuff: gluten-free snacks
Real deal: “A lot of us don’t realize that gluten-free treats are still treats—they aren’t health
foods,” says Reardon. While organic, gluten-free breads and grains are an essential part of a
healthy diet, gluten-free crackers, cookies and muffins aren’t necessarily good for you. This kind
of gluten-free grub is often made from refined potato or rice flours that aren’t enriched and often
have added fat, sugar and artificial flavorings, making it very important to check the ingredients
before buying (just like you do with any snack food).
Healthy hints: Skip the junk food and opt for gluten-free grains that also contain fiber,
phytonutrients and B vitamins (like steel-cut oats, quinoa and brown rice). Better yet, think of the
snack as an opportunity to increase your plant base by, say, choosing a dish of hummus and pea
pods or other naturally gluten-free vegetables and legumes.
Sneaky stuff: store-bought smoothies
Real deal: These products often contain juices, syrups and purées that are loaded with calories
and lack the nutrients of whole fruit. Plus, if it’s not organic, it could be full of pesticides. Many
packaged smoothies are also made with unnecessary extra sugar, Reardon says, and include
synthetic proteins and vitamins.
Healthy hints: Choose organic options with no more than 15 grams of carbs and at least 7 grams
of protein per serving. And before you toss one in your cart, remind yourself how easy it is to
whip one up at home. Koff likes blending Sambazon Açaí packs (plain) with hemp milk and half
a banana to sweeten. Or toss Reardon’s favorite smoothie ingredients into your blender: 1∕2 cup
each of fresh kale, beet greens and baby spinach; 3∕4 cup mixed frozen organic berries; 1∕2 cup frozen dark cherries; 1 to 2 tablespoons ground flaxseed; 1 scoop brown rice protein; 1∕2
banana; 6 ice cubes; and 8 ounces plain organic Greek yogurt.
Sneaky stuff: vegetable pastas, sticks and chips
Real deal: These seemingly healthy carbs are often colored with beet or spinach juice, made
primarily of wheat or rice flour and have virtually no vegetable content. Though some vegetable
chips claim that one serving of them can count as a serving of vegetables, the fried varieties add,
on average, 9 grams of fat and 125 more calories than a serving of most fresh vegetables, says
Susan Hayman, R.D., a Louisville, Ky.-based dietitian.
Healthy hints: If you’re craving crunch, snack on freeze-dried vegetables like wasabi peas or on
raw crudités. Or make your own veggie chips or sticks by drizzling thin slices of fresh vegetables
with olive oil and baking them at 375° F for 15 to 20 minutes. For a pasta alternative, stick to
whole-wheat options. “It triples the amount of dietary fiber you get in most vegetable pasta,”
says Hayman.
Sneaky stuff: dried fruits
Real deal: When fruit is dried, we still benefit from its fiber. But because the drying process
removes a lot of water, the parched produce becomes a concentrated source of sugar. Added
sugar or juice (common with fruits that are naturally more tart, such as cranberries) can equal
even more calories in a smaller portion size as well. Dried fruit can be hard to digest, too; many
brands add sulfur as a preserving agent, which can cause bloating and gas.
Healthy hints: Opt for “no sugar added” varieties, or reach for pitted prunes and organic raisins,
apples, apricots, tart cherries and mangos, which are often dried without sugar since they don’t
usually need it to reinforce their natural sweetness. (Organic options are not coated in sulfur.)
And keep in mind that one dried apricot (two pieces) still equals one apricot, even though it’s
much smaller; portion out a reasonable serving so you don’t go overboard.
Sneaky stuff: agave nectar
Real deal: Though this sugar alternative may be lower on the glycemic index than, say, white
sugar or honey, agave contains more fructose—a type of sugar found in fruit that the body
doesn’t digest as easily as fruit. If consumed in high quantities, it may be stored more easily as
fat in the body.
Healthy hints: Because agave is sweeter than table sugar, you can use less. When choosing any
sugar, go organic, and as often as you can, try to “borrow” sweetness from natural sources like
sweet potatoes and berries in a recipe. In lieu of agave, Reardon likes blending 1∕2 gram of
stevia with 1∕4 teaspoon cane sugar—or using Sun Crystals, which mixes them for you.
Reprinted, Originally by Kristina Grish
Published in Natural Health, Dec/Jan 2012 edition
If there’s one thing the food industry is good at, it’s nutritional sleight of hand. And while you
might expect coy packaging and hidden unhealthy ingredients from the usual processed food
suspects, quite a few of your favorite “healthy” foods can be deceiving, too. “Even the savviest
shoppers get duped,” says Beth Reardon, M.S., R.D., director of integrative nutrition at Duke
Integrative Medicine in Durham, N.C. To be sure you’re eating foods that will pay you back in
health benefits, you need to know what types seem healthier than they really are. Then you can
toss the legitimately good-for-you stuff into your shopping cart and enjoy.
Sneaky stuff: multigrain breads, crackers, waffles, cereals
Real deal: Yes, the term “multigrain” means the product is made with more than one type of
grain. “But that doesn’t mean any of those grains are whole grains or contain much fiber,” says
Reardon. All or some of them may be refined or the whole grains might just be sprinkled on top
for show.
Healthy hints: If you’re going to reach for multigrain foods, make sure to read the nutrition
facts label carefully and look for a whole-grain flour (e.g., whole oat, whole barley or whole
brown rice) as the first ingredient. What you most want to avoid is “wheat flour,” which implies a
refining process that removes dietary fiber, vitamins, minerals and antioxidants once found in the
whole grain, and therefore nixes the heart, digestive and blood sugarrelated health benefits of
eating it.
Sneaky stuff: packaged kombucha and kefirs
Real deal: Live beneficial bacteria and yeast, plus a sugar source, are used to make these drinks.
They are full of beneficial microorganisms and can be rich in vitamins and minerals. But in an
effort to mask their naturally bitter tastes, some go into sugar overdrive. On average, each
serving of most kombucha contains about 8 grams of sugar, and most kefirs have lactose bases so
the yeast and bacteria in the kefir grains can feed off the milk’s natural sugars. When you add
even more sugar, agave nectar or fruit flavorings, the drinks’ health benefits suffer.
Healthy hints: Opt for kombucha brands with less than 3 grams of sugar per serving. If you’re
buying a dairy-based kefir, try not to exceed 10 grams (the amount of sugar is higher because of
the lactose). Los Angeles-based dietitian Ashley Koff, R.D., suggests tempering your kombucha
intake with cultured (fermented) vegetables and recommends coconut-water kefirs to best target
digestive issues. “They’re typically lower in added sugar, provide a rich source of electrolytes
and potassium, may not create mucus, and are usually nonallergenic,” she says.
Sneaky stuff: store-bought vegetable juices
Real deal: One glass can equal two full servings of vegetables— nothing wrong with that, right?
Not so fast. While these juices contain some veggies, many are heavy on starchy ones like beets
and carrots, and lose points for fruit concentrates, sugar and salt, which are added for flavor.
Plus, if it isn’t organic, you’re swigging a concentrated source of potentially pesticide-laden
produce.Healthy hints: Make your own juice using a blender to keep as much fiber intact as possible.
Combine a head of kale with 1 lemon, 1∕8 cup freshly chopped ginger, 1 beet or apple and 4 to 6
stalks of celery (all should be organic). If you do go for bottled juice, look for the same quality
ingredients you’d choose at home: organic vegetables, fruits and spices—with no fruit flavors,
vegetable colorings, added sugar sources or unnecessary extras like high-fructose corn syrup or
zinc oxide. Also, one serving shouldn’t exceed 15 grams of total carbs.
Sneaky stuff: bottled green tea
Real deal: “Not only do many bottled green teas have chemical additives, sugars and corn syrup,
but the polyphenols in green tea are very fragile when exposed to heat, light and time,” says
Reardon. “When green tea is packaged in clear bottles, the benefits can degrade very quickly
unless it’s been in a light- and temperature-controlled environment.” And while you or your
grocer may store it properly, there’s no accounting for transportation conditions or the guy who
left it on a loading dock in the sun.
Healthy hints: To take the best advantage of green tea’s cancerfighting, heart health-promoting,
metabolism-boosting antioxidants, experts agree it’s best to brew it yourself. When you do so, be
sure to drink it within 36 hours for primo benefits. Steep with lemon or orange slices to further
preserve the cancerfighting polyphenols (adding citrus to your tea boosts flavor and frees up
more antioxidant compounds for the body to absorb after digestion). Add sparkling water and
ginger, then chill for a refreshing treat. Reardon says it’s fine to buy sugarfree options in clear,
preferably glass, bottles—but think of these as caffeinated beverages that don’t deliver as many
health benefits.
Sneaky stuff: gluten-free snacks
Real deal: “A lot of us don’t realize that gluten-free treats are still treats—they aren’t health
foods,” says Reardon. While organic, gluten-free breads and grains are an essential part of a
healthy diet, gluten-free crackers, cookies and muffins aren’t necessarily good for you. This kind
of gluten-free grub is often made from refined potato or rice flours that aren’t enriched and often
have added fat, sugar and artificial flavorings, making it very important to check the ingredients
before buying (just like you do with any snack food).
Healthy hints: Skip the junk food and opt for gluten-free grains that also contain fiber,
phytonutrients and B vitamins (like steel-cut oats, quinoa and brown rice). Better yet, think of the
snack as an opportunity to increase your plant base by, say, choosing a dish of hummus and pea
pods or other naturally gluten-free vegetables and legumes.
Sneaky stuff: store-bought smoothies
Real deal: These products often contain juices, syrups and purées that are loaded with calories
and lack the nutrients of whole fruit. Plus, if it’s not organic, it could be full of pesticides. Many
packaged smoothies are also made with unnecessary extra sugar, Reardon says, and include
synthetic proteins and vitamins.
Healthy hints: Choose organic options with no more than 15 grams of carbs and at least 7 grams
of protein per serving. And before you toss one in your cart, remind yourself how easy it is to
whip one up at home. Koff likes blending Sambazon Açaí packs (plain) with hemp milk and half
a banana to sweeten. Or toss Reardon’s favorite smoothie ingredients into your blender: 1∕2 cup
each of fresh kale, beet greens and baby spinach; 3∕4 cup mixed frozen organic berries; 1∕2 cup frozen dark cherries; 1 to 2 tablespoons ground flaxseed; 1 scoop brown rice protein; 1∕2
banana; 6 ice cubes; and 8 ounces plain organic Greek yogurt.
Sneaky stuff: vegetable pastas, sticks and chips
Real deal: These seemingly healthy carbs are often colored with beet or spinach juice, made
primarily of wheat or rice flour and have virtually no vegetable content. Though some vegetable
chips claim that one serving of them can count as a serving of vegetables, the fried varieties add,
on average, 9 grams of fat and 125 more calories than a serving of most fresh vegetables, says
Susan Hayman, R.D., a Louisville, Ky.-based dietitian.
Healthy hints: If you’re craving crunch, snack on freeze-dried vegetables like wasabi peas or on
raw crudités. Or make your own veggie chips or sticks by drizzling thin slices of fresh vegetables
with olive oil and baking them at 375° F for 15 to 20 minutes. For a pasta alternative, stick to
whole-wheat options. “It triples the amount of dietary fiber you get in most vegetable pasta,”
says Hayman.
Sneaky stuff: dried fruits
Real deal: When fruit is dried, we still benefit from its fiber. But because the drying process
removes a lot of water, the parched produce becomes a concentrated source of sugar. Added
sugar or juice (common with fruits that are naturally more tart, such as cranberries) can equal
even more calories in a smaller portion size as well. Dried fruit can be hard to digest, too; many
brands add sulfur as a preserving agent, which can cause bloating and gas.
Healthy hints: Opt for “no sugar added” varieties, or reach for pitted prunes and organic raisins,
apples, apricots, tart cherries and mangos, which are often dried without sugar since they don’t
usually need it to reinforce their natural sweetness. (Organic options are not coated in sulfur.)
And keep in mind that one dried apricot (two pieces) still equals one apricot, even though it’s
much smaller; portion out a reasonable serving so you don’t go overboard.
Sneaky stuff: agave nectar
Real deal: Though this sugar alternative may be lower on the glycemic index than, say, white
sugar or honey, agave contains more fructose—a type of sugar found in fruit that the body
doesn’t digest as easily as fruit. If consumed in high quantities, it may be stored more easily as
fat in the body.
Healthy hints: Because agave is sweeter than table sugar, you can use less. When choosing any
sugar, go organic, and as often as you can, try to “borrow” sweetness from natural sources like
sweet potatoes and berries in a recipe. In lieu of agave, Reardon likes blending 1∕2 gram of
stevia with 1∕4 teaspoon cane sugar—or using Sun Crystals, which mixes them for you.Health-Food Shockers
grams of protein per serving. And before you toss one in your cart, remind yourself how easy it is to
whip one up at home. Koff likes blending Sambazon Açaí packs (plain) with hemp milk and half
a banana to sweeten. Or toss Reardon’s favorite smoothie ingredients into your blender: 1∕2 cup
each of fresh kale, beet greens and baby spinach; 3∕4 cup mixed frozen organic berries; 1∕2 cup frozen dark cherries; 1 to 2 tablespoons ground flaxseed; 1 scoop brown rice protein; 1∕2
banana; 6 ice cubes; and 8 ounces plain organic Greek yogurt.
I know this has been a LONG blog, but well worth it. To find out how to detox the body with natural
Green Drinks. OR to
lose weight, or to increase circulation or replace Viagra, that’s just a few of our products.
Go to LivGreenHawaii.com and make it a healthy lifestyle, aloha Rick Emmerich
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