Eating well is a cornerstone of maintaining health, but certain “health foods” may not be as nutritious as they appear. Here’s a guide to four common culprits you might reconsider in your diet:
1. Fruit Juice
While fruit juices may seem healthy, most are loaded with sugars equivalent to or even surpassing those in soft drinks. New studies emphasise the adverse effects of high fructose intake, such as fatty liver disease and metabolic syndrome, especially when consumed in liquid form. Opt for whole fruits over juice to benefit from fibre, which slows sugar absorption and supports a balanced blood sugar level. Whole fruits, such as apples, berries, and oranges, provide natural sweetness along with essential vitamins and minerals, which helps regulate digestion and maintain steady energy levels.
2. Artificial Sweeteners
Many turn to sugar substitutes hoping to reduce calorie intake. However, studies reveal these substitutes may disrupt the gut microbiome, which plays a role in immune and metabolic health. Artificial sweeteners like aspartame and sucralose may increase cravings for sugary foods, counteracting their purpose.
3. Farmed Fish
The environmental and health concerns with farmed fish are under sharper focus in recent years. Studies indicate higher concentrations of contaminants in farmed fish, including PCBs and dioxins, compared to wild-caught varieties. These contaminants may contribute to inflammation and immune system impacts. Look for sustainably sourced, wild-caught fish like salmon and sardines.
4. Flavoured Yoghurt
Flavoured yoghurts remain popular, but they’re often packed with sugar. . For example, 100 grams of yoghurt contains between 10.8 and 13.1 grams of sugar. This is roughly half of your recommended daily intake. For a healthier alternative, choose unsweetened Greek yoghurt and add fresh fruit for natural sweetness.
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