I’m a Nutritionist – Beware of These 5 Ultra-Processed Foods That Seem to Be ‘Healthy’

Packaged and frozen foods have become ubiquitous in American diets, with recent research revealing that a shocking 60% of Americans’ daily calorie intake comes from ultra-processed foods (UPF).

UPFs often contain high levels of sodium, refined sugars, high cholesterol fats, and other controversial lab-based ingredients.

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

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

While UPFs such as candy, convenience foods, frozen pizza, chips, and soda are easy to spot (and avoid), others masquerade as so-called “healthy” choices.

Speaking to the Daily Mail this week, UK registered nutritionist Kayla Daniels, founder of Kayla’s Nutrition, shared her top five healthy UPFs – yogurt, protein bars, plant-based milk, protein shakes meals and granola bars.

yogurt

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

Greek yogurt, in particular, is a fantastic source of protein, calcium, probiotics, vitamin D and other essential vitamins. However, some yogurt makers add unhealthy fats, sweeteners, and thickening agents to improve flavor and texture..

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

Protein bars

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

“These bars often contain artificial sweeteners, which can lead to cravings for more sweets and negatively impact gut health, making it harder for your body to fight disease,” Daniels told the Daily Mail. “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, a certified brain health coach aThe second nutrition expert recently told The Post, “When looking for the healthiest options for protein bars, I always prioritize the ingredients and make sure the ingredients are simple and natural. You must be able to pronounce or have heard of the ingredients before. Avoid bars with pro-inflammatory oils like canola and soy and artificial ingredients.”

Plant-based milks

Plant-based or non-dairy milks are often marketed as healthier alternatives to dairy, but Daniels says shoppers 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 in excess,” she said. Thickeners added to plant milks are often added to improve texture and consistency (meaning they stay fresh longer), but can actually disrupt digestion and lead to gut health problems over time.

Additionally, experts warn that plant-based options are not always nutritionally equal to what comes from a dairy farm.

Meal replacement drinks

Meal replacement shakes, which are becoming increasingly popular with Ozempic users, are marketed as a convenient, calorie-reducing choice for those looking to lose weight and/or build muscle. But, as Daniels explains, 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,” she told the Daily Mail. “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 start in the gut, plus oncologists have partly blamed an alarming rise in young people’s colon cancer cases on lifestyle factors such as 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 like candy than a healthy option,” Daniels said. “Even those that claim to be ‘natural’ or ‘organic’ can be high in sugar, 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, previously told The Post that granola is a “health halo,” meaning it’s marketed as healthy, but it can do more more harm than good.