Packaged foods and frozen meals are ubiquitous in US 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-spiking fats 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 tough habit to kick since these items have been engineered for convenience and cravings, with a combination of flavors and additives designed to encourage addictive eating behavior.
While UPFs such as candy bars, ready-to-eat meals, frozen pizzas, chips and soda are easy to spot (and avoid), others masquerade as so-called “healthy” choices.
Speaking to the Daily Mail, UK-registered nutritionist Kayla Daniels, founder of Kayla’s Nutrition, shared her top five faux healthy UPFs — yogurt, protein bars, plant-based milks, meal replacement shakes and granola bars.
Yogurt
While yogurt’s health benefits are well established, not all are created equal.
Greek yogurt, in particular, is a fantastic source of protein, calcium, probiotics, vitamin D and other necessary vitamins. However, some yogurt manufacturers add health-compromising gums, sweeteners and thickening agents to improve taste and texture.
“Sweeteners, in particular, can confuse the body, tricking the brain into believing that sugar is being consumed and prompting insulin release. Consumption of these sweeteners, over time, can lead to insulin resistance, a contributing factor in 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 according to Daniels, they can be just as troublesome for your overall health.
“These bars frequently contain artificial sweeteners, which can lead to cravings for more sugary treats and negatively impact your gut health, making it harder for your body to fight off illness,” Daniels said. “Palm fat is also commonly used in protein bars, which is very high in saturated fat, raising the risk of high cholesterol and eventually heart disease.”
But not all bars are quite so bad.
Kayla Barnes, a certified brain health coach and nutrition expert, told The Post, “When looking for the healthiest options for protein bars, I always prioritize ingredients and ensure 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 soybean and artificial ingredients.”
Plant-based milks
Plant-based or nondairy milks are often marketed as healthier alternatives to moo milk, but Daniels said buyers should beware of added ingredients like thickeners and refined oils.
“Refined seed oils can be high in omega-6 fatty acids, which may contribute to inflammation and other health issues when consumed in excess,” she said. “The 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 problems over time.”
Further, experts warn that plant-based options are not always nutritionally equal to what comes from the dairy farm.
Meal replacement shakes
Meal-replacement shakes, which are becoming increasingly popular with Ozempic users, are marketed as a convenient, calorie-slashing choice 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 such as colitis,” she said. “Additionally, 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 begin in the gut, plus oncologists have partly blamed a concerning rise in youth cases of colon cancer on lifestyle factors like the Western diet and excess sugar consumption.
Granola bars
Granola bars are often positioned within the health food sector, but according to experts, they can be more of a dessert than a diet food.
To wit, a nutrient profiling system from Tufts University once ranked ice cream as healthier than granola.
“Many brands add significant amounts of sugar to enhance flavor and improve texture, making these bars more akin to sweets than a healthy option,” Daniels said. “Even those that claim to be ‘natural’ or ‘organic’ can still pack a hefty sugar punch, which can lead to energy spikes followed by crashes, ultimately affecting mood and focus.”
Courtney Smith, a registered dietitian, diabetes specialist and founder of the Keys to Nutrition, told The Post that granola is a “health halo,” meaning it is marketed as healthy but may do more harm than good.
Read More: I’m a nutritionist — beware these 5 sneaky ultra-processed foods that seem to be ‘healthy’
