Packaged foods and frozen meals are ubiquitous in US diets; recent research reveals that a shocking 60% of Americans’ daily calorie intake comes from ultra-processed foods.
UPFs often contain high levels of sodium, refined sugars, cholesterol-raising oils, and other lab-based ingredients.
A recent study linked exposure to UPFs to 32 poor health outcomes, including a higher 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 break, as UPFs are designed for convenience and cravings with a combination of flavors and additives designed to encourage addictive eating behavior.
While UPFs like candy bars, ready-to-eat meals, frozen pizzas, chips, and soda are easy to spot (and avoid), others are masked as so-called “healthy” choices.
In a statement to the Daily Mail, UK registered nutritionist Kayla Daniels, founder of Kayla’s Nutrition, shared her top five fake healthy UPFs: yoghurt, protein bars, plant-based milks, meal replacement shakes and granola bars.
Yogurt
Although the health benefits of yogurt are well proven,Not everyone is created equal.
Greek yogurt, in particular, is a great source of protein, calcium, probiotics, vitamin D and other essential vitamins. However, some yoghurt manufacturers add unhealthy gums, sweeteners and thickeners to improve taste and texture..
“Sweeteners in particular can confuse the body, tricking the brain into believing sugar has been consumed and triggering insulin release. Over time, consumption of these sweeteners can lead to insulin resistance, a contributing factor to the development of diabetes,” Daniels said.
protein bars
Protein bars promise a quick on-the-go snack and a “healthy” alternative to candy bars. But they can be just as problematic for your overall health, according to Daniels.
“These bars often contain artificial sweeteners, which can create cravings for sugarier foods and negatively impact your gut health, making it harder for your body to fight disease,” Daniels said. “Palm oil is also commonly used in protein bars, which are very high in saturated fat, increasing the risk of high cholesterol and eventually heart disease.”
But not all bars are that bad.
Certified brain health coach Kayla BarnesThe nutritionist told The Post: “When looking for the healthiest options for protein bars, I always prioritize ingredients and make sure the ingredients are simple and natural. You should be able to pronounce or have heard of the ingredients before. Anti-inflammatory oils like canola and soybean, and artificial Avoid bars containing ingredients.
plant-based milks
Plant-based or non-dairy milks are often marketed as healthier alternatives to moo milk, but Daniels said buyers should be wary of 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 excessively,” she said. “Thickeners added to plant milk are often added to improve texture and stability (so they stay fresher longer), but they can actually impair digestion and lead to gut health issues over time.”
What’s more, experts warn that plant-based options don’t always equal those from dairy farms in terms of nutritional value.
Meal replacement shakes
Increasingly popular among Ozempic users, meal replacement shakes are marketed as a convenient, calorie-reducing option for those looking to lose weight and/or build muscle. But as Daniels says, they often contain additives, emulsifiers and thickeners.
“Ingredients such as these compromise the integrity of the intestinal wall, which can lead to potential digestive problems such as colitis,” he said. “Additionally, artificial ingredients can disrupt the delicate balance of microbes in the gut, which play a crucial role in overall health and immunity.”
How important is gut health? New research suggests Parkinson’s disease may begin in the gut; Additionally, oncologists have attributed the alarming increase in colon cancer cases in young people in part to lifestyle factors such as a Western diet and excessive sugar consumption.
granola bars
Granola bars are often positioned in the healthy food sector, but according to experts, they can be more of a dessert than a diet food.
So, Tufts University’s nutrient profiling system once rated ice cream as healthier than granola.
“Many brands add significant amounts of sugar to enhance flavor and improve texture, making these bars more like a dessert than a healthy option,” Daniels said. “Even those that claim to be ‘natural’ or ‘organic’ can still pack a heavy punch, leading to energy spikes followed by crashes, ultimately affecting mood and focus.”
Courtney Smith, a registered dietitian, diabetes specialist and founder of Keys to Nutrition, told The Post that granola has a “health halo,” meaning it’s marketed as healthy but can do more harm than good.