Weight loss is a very common goal, which is why there is so much information and advice out there, but a lot of it is based on myths and misunderstood scientific data. It is the case of so-called “healthy” foods that are supposed to help you lose weight, but in reality, they do the complete opposite: they make you gain weight and, even more than that, long-term consumption is harmful for you. If you can’t get rid of those extra pounds, even though you think you have a healthy diet, make sure you’re not overeating of the following:
Dried fruit is supposed to be a healthy, guilt-free alternative to sugary snacks, but they are in no way as innocent as they seem. When fresh fruits are dried, they lose fiber, which is what causes that feeling of fullness you get after eating one or two pieces of fruit. What’s left is a lot of sugar and the urge to eat. For example, it’s hard to eat four apricots in a row, but four dried apricots are gone within seconds. That’s 100 grams, out of which 53 grams is sugar. You can still have dried fruit instead of candy because they contain a lot of nutrients, but be careful not to overeat.
One bowl of granola, simple or mixed with milk, yogurt, and fruits is a delicious way to start the day, right? Well, according to nutritionists, not so much, because, in addition to oats and nuts, which are good for you, granola also includes a lot of added sugar. 100 grams of granola contains as much as 30 grams of sugar, so be careful with what you mix it and how much of it you have.
Fresh juices and smoothies
People often forget that having a glass of juice is not the equivalent of having a glass of water and that you should drink them instead of dessert, not in addition to it. For example, one glass of orange juice has almost as much sugar as a can of coke. Meanwhile, a smoothie containing bananas, kiwi, and yogurt is a sugar and caloric bomb, the equivalent of two cans of Coke. To make sure your smoothie isn’t undermining your weight loss goals, eat fresh fruit instead.
Plain, low-fat yogurt doesn’t taste good, but when you eat it, you get a certain feeling of satisfaction because it will help you lose weight. However, if you check the label, you’ll see that one serving of low-fat yogurt contains half your recommended daily sugar intake. Because fat-free foods don’t taste too good, manufacturers compensate by adding sugar, and this makes them more harmful than the full-fat yogurt.
Pre-made salad dressings
Salads are great for weight loss, but if you must add a dressing, make sure it’s home-made and not bought from the store. Commercial salad dressings are delicious, but high in sugar and, to have a high shelf life, they contain added fructose corn syrup and soybean oil, which are bad for your health.
Healthline. https://www.healthline.com/nutrition/dried-fruit-good-or-bad. Date accessed: November 2017
The Guardian. https://www.theguardian.com/society/2016/mar/23/fruit-juices-smoothies-contain-unacceptably-high-levels-sugar. Date accessed: November 2017
Mercola. https://articles.mercola.com/sites/articles/archive/2013/01/27/soybean-oil.aspx. Date accessed: November 2017