Nutritionist warns against 5 ultra-processed foods that look healthy

Packaged foods and frozen meals are ubiquitous in American diets, with recent research revealing that a shocking 60% of Americans’ daily caloric intake comes from ultra-processed foods.

UPFs often contain high levels of sodium, refined sugars, cholesterol-raising fats, and other laboratory ingredients.

A recent study linked UPF exposure to 32 poor health outcomes, including increased risk of cardiovascular disease, cancer, metabolic syndrome, obesity, non-alcoholic fatty liver disease, type 2 diabetes and even premature death.

Despite the known risks, UPFs can be a difficult habit to kick, as these items have been designed for convenience and cravings, with a combination of flavors and additives designed to encourage addictive eating behavior.

While UPFs like candy bars, ready meals, frozen pizzas, chips, and sodas are easy to spot (and avoid), others pass themselves off as so-called “healthy” options.

Speaking to the Daily Mail, UK registered nutritionist Kayla Daniels, founder of Kayla’s Nutrition, shared her top five healthy fake UPFs: yogurt, protein bars, plant-based milks, meal replacement shakes and granola bars.

yogurt

Although the health benefits of yogurt are well establishednot all are created equal.

Greek yogurt, in particular, is a great source of protein, calcium, probiotics, vitamin D, and other necessary vitamins. However, some yogurt makers add health-compromising gums, sweeteners, and thickening agents to improve taste and texture..

“Sweeteners, in particular, can confuse the body, tricking the brain into thinking sugar is being consumed and triggering the release of insulin. Consuming these sweeteners, over time, can lead to insulin resistance insulin, a factor that contributes to the development of diabetes,” Daniels said.

Protein bars

Protein bars promise a quick snack and a “healthy” alternative to candy bars. But according to Daniels, they can be just as annoying to your overall health.

“These bars often contain artificial sweeteners, which can lead to cravings for more sugary treats and negatively affect your gut health, making it harder for your body to fight disease,” Daniels said. “Palm oil is also commonly used in protein bars, which is very high in saturated fat, increasing the risk of high cholesterol and ultimately heart disease.”

But not all bars are so bad.

Kayla Barnes, Certified Brain Health Coach atnd nutrition expert, told The Post, “When I look for the healthiest options for protein bars, I always prioritize the ingredients and make sure the ingredients are simple and natural. You should be able to pronounce or have heard of the ingredients before. Avoid bars with pro-inflammatory oils like canola and soy and artificial ingredients.”

Milks of vegetable origin

Plant-based or non-dairy milks are often marketed as healthier alternatives to moo milk, but Daniels said shoppers should watch out for added ingredients like thickeners and refined oils.

“Refined seed oils can be high in omega-6 fatty acids, which can contribute to inflammation and other health problems when consumed in excess,” he said. “Thickeners added to plant milk are often added to improve texture and stability (meaning they stay fresh longer), but they can actually disrupt digestion and lead to gut health issues over time “.

Also, experts warn that plant-based options are not always nutritionally equal to those that come from a dairy farm.

Meal replacement shakes

Meal replacement shakes, which are increasingly popular among Ozempic users, are marketed as a convenient, calorie-reducing option for those looking to lose weight and/or build muscle. But, as Daniels said, they often contain additives, emulsifiers and thickeners.

“Ingredients like these compromise the integrity of the gut wall, which can lead to potential digestive problems like colitis,” he said. “Also, artificial ingredients can disrupt the delicate balance of microbes in the gut, which plays a crucial role in overall health and immunity.”

How important is gut health? New research suggests that Parkinson’s disease may start in the gut, and oncologists have blamed a worrying rise in youth colon cancer cases in part on lifestyle factors such as the Western diet and excess sugar consumption.

Granola bars

Granola bars often fall under the category of healthy eating, but according to experts, they can be more of a dessert than a diet food.

In other words, a Tufts University nutrient profiling system ranked ice cream as healthier than granola.

“Many brands add significant amounts of sugar to enhance flavor and improve texture, making these bars more like candy than a healthy option,” Daniels said. “Even those that claim to be ‘natural’ or ‘organic’ can still have a heavy sugar hit, which can lead to energy spikes followed by crashes, which ultimately affect mood and concentration.”

Courtney Smith, a registered dietitian, diabetes specialist and founder of Keys to Nutrition, told The Post that granola is a “health halo,” meaning it’s marketed as healthy, but it can do more harm than good.