Are the below diet foods making you fat?
Some healthy foods can actually make you GAIN weight due to their high sugar and fat content. Apparently granola is packed with sugar, brown bread is white bread with added colouring and fruit juice contains more sugar than some fizzy drinks!
“With the large amount of choices and ease of these so-called healthy foods so readily available, it’s no wonder dieters keep going back for more” says Darren Beale from MuscleFood.com
Here are 11 diet foods you should avoid along with the best alternatives!
It’s easy to see granola as a healthy breakfast option but most supermarket granolas are packed with fat and sugar. Granola does contain some healthy ingredients like low GI oats and nuts, which are a good source of fat.
Swap for: Porridge
Porridge made with rolled oats is a natural and healthy way to kick-start your day without any added sugars or preservatives. The oats will give you the slow release energy you need and you can add banana or fresh berries for one of your five a day.
Fruit juice is seen as a healthy start to the day and despite being packed full of vitamins and minerals fruit juice is also packed full of sugar. Even if it’s made with real fruit all the good stuff like the fibre has been removed.
Swap for: Fruit tea soda
If you like to have that fruity boost in your drink, make a pot of fruit herbal tea then leave overnight to chill. In the morning, top it up with soda water for a refreshing drink with little to no sugar.
Agave nectar is a syrup often added to food to give it a sweet kick. However, agave is known to contain high levels of fructose which in large amounts can cause elevated levels of insulin the fat storing hormone.
Try instead: Coconut nectar
Coconut nectar is completely raw, meaning its low GI and nutritionally superior to agave. It has vitamin C and is naturally sweet but mild in flavour.
Brown bread is no better for you than white. It is simply white bread made brown using chemicals and colourings. It is not made with whole grains and will spike your blood sugar just like the white alternative.
Swap for: Granary or rye bread
Granary and rye bread is denser and contains more fibre than regular wholemeal loaves. Some even come with seeds baked into the bread for added nutrition.
New research suggests sweetcorn raises blood sugar in the body, meaning your glucose levels drop. Not great if you’re trying to lose weight.
Swap for: Peas
Both fresh and frozen peas are actually a fantastic source of protein. With a 64g serving of petit pois, you’ll receive 7g of protein plus a stack of fibre, which will help keep you fuller for longer. Try adding them into pastas and salads to cut down on carb-loaded portions.
It’s well known that fish with it’s essential Omega-3 fatty acids is good for you, but when it comes layered in starchy rice and smothered in soy sauce, it’s a recipe for bloating disaster.
Swap for: Fish that has been steamed or grilled
Make sure you get your fishy benefits by tucking into a plate of steamed salmon or grilled tuna steak a few times a week. The way they are cooked will mean they taste great without any salty condiments.
Rice cakes have long been known as an alternative to snacking on fatty foods, as they contain very few calories. However, because they have pretty much nothing in them, they lack fibre and protein that leaves you craving food more than if you didn’t eat anything at all.
Swap for: Celery with peanut butter
This is a perfect snack to munch on when you hit the mid-afternoon lull. This will contain both fibre and protein so will keep you fuller for longer.
These colourful alternatives to potato-based crisps are high in vitamins A and C and are supposedly healthy for you. However, they are highly salty and a handful can hold up to 150 calories and nine grams of fat.
Swap for: Kale chips
For a healthier and cheaper alternative, grab a bag of kale from your local supermarket, place them on a baking tray and coat with coconut oil. You can season with anything from chilli to miso paste. Bake on a low temperature for around an hour until the chips are light and crispy.
The healthy option of the sandwich is just as lethal. The wrap alone is very high in calories due to the fat and sodium content. Adding any fillings to it just piles on the calories.
Swap for: Wholegrain pitta bread
These little pockets of goodness provide a great alternative to wraps as well as providing a healthy dose of fibre with little calories.
While rice milk is a great option for those with lactose or dairy intolerance, it may not actually be as good for us as it seems.
“Rice milk unfortunately is made from white rice which is quite sugary and release its sugar more quickly than brown rice,” explains Shona Wilkinson, Nutritionist at SuperfoodUK.com.
Swap for: Brown rice milk
Brown rice milk may be a little more difficult to track down than rice milk derived from white rice, but it is definitely worth putting in the time.
Added benefits included whole grains and a good dose of fibre. Try Rude Health’s brown rice drink.
Who doesn’t love drizzling a little honey over their morning porridge? And who’s also guilty of thinking this topping is so much better for us than a sprinkling of sugar? Well you’re not alone. The bad news is that this natural sugar may not be a completely sin-free option.
“Although this is a natural sugar, you should only use it sparingly. Honey is a simple sugar, made up primarily of glucose and fructose, and so is absorbed into your blood stream quickly hence, it’s not ideal for controlling your blood sugar, or trying to loose weight. The fructose content can be up to 40% in some honeys,” explains Dr. Marilyn Glenville, author of Natural Alternatives to Sugar.
Swap for: Stevia-based products
Extracted from the leaves of the plant species Stevia rebaudiana, Stevia is fast becoming a popular option amongst those with a sweet tooth. Stevia contains no calories, making it the perfect diet-friendly option.
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