10 “HEALTHY” FOODS THAT MAKE YOU FAT

There are foods we recognize as “healthy” that will actually put you at greater risk for chronic diseases if consumed in excess.

1. Diet soda
   Just because it’s diet does not mean you can drink 8 cans a day. While diet sodas don’t have the calories of regular sodas, it appears the sweet taste of diet soda still triggers the release of insulin in your body, which can trigger the craving for more carbohydrates, and causes your body to store and hold on to more fat. Not to mention the negative effect on bone density and possible carcinogenic properties of artificial sweeteners. Try to drink pure water or more natural sources of caffeine such as tea.
2. Pretzels
   You may think they are better than potato chips, but they’re made with enriched white flour and therefore loaded with simple carbohydrates. Flour-based grain products increase insulin levels which can contribute to hypertension, high cholesterol, and diabetes. If you’re looking for crunch, try raw nuts instead.
3. Fruit juices
   Next time you’re at the grocery store, take a look at the nutrition facts of any juice and you are going to be surprised at the high amount of sugar that it contains. Also, most juice drinks contain only about 5-10% real fruit juice. Try not to drink your calories. Get the benefit of the whole fruit by eating it instead of drinking just the sugars from several pieces of fruit.
4. Salad kits
   Salad dressings and croutons can add hundreds of calories and more simple carbs and trans fats to what should be a healthy option. Buy the bags of the darkest greens without the croutons and dressings, such as spring mixes, spinach, kale, and endive, then add lots of other colorful vegetables, and even fruits that are locally grown and in season. Use olive, flax or nut oils mixed with vinegars for your dressing instead of trans fat laden dressings that come in the kits. Add raw almonds, pecans, walnuts or sunflower seeds for some extra crunch and top with crumbled feta, gorgonzola, or parmesan cheese.
5. Rice
   While rice has been a staple of Asian diets for centuries, it has typically only been used as a condiment in a diet rich in vegetables, seafood, and other animal products. Rice, especially white rice, is a high energy food designed to be consumed in a high energy lifestyle, not the more sedentary lifestyle most of us live. If you eat rice, use brown or wild rice, and then only as a condiment, not the main course.
6. Peanut Butter
   Unless you’re eating real peanut butter with the oil on top, use any other products labeled ‘peanut butter spread’ sparingly. The ingredients in peanut butter should be peanuts and salt, period. Most commercial brand ‘peanut butter’-like products are filled with sugars and fillers, especially the reduced fat versions. Nuts and seeds are a great source of good fats so try other nut and seed butters, such as almond or cashew butter or sunflower seed butter for some variety.
7. Cereal bars
   Many of these “healthy” bars are high in refined sugar and contain trans fats. Look for those that are made from whole ingredients you can recognize and pronounce, including fruits and nuts, and contain only unrefined sweeteners and no partially hydrogenated oils.
8. Frozen yogurt
   Frozen yogurt is typically low in fat but contains lots of sugar which translates in to extra calories and extra carb cravings. Then most of us add on a pile of sugar-laden toppings to an already high sugar dessert. If you need a treat, choose the smallest size possible and use fruit topping instead of syrups and candies.
9. Cereal
   Most boxed cereals are very high in refined grain-based carbohydrates and sugars and, while ‘fortified with essential vitamins and minerals’, most of those are lost in the milk or are in a form that is poorly absorbed by the body. Aim for a 100% whole or sprouted grain, high-fiber cereal with no added sugar or use steel cut oatmeal with nuts and cut up or dried fruit for sweetness.
10. Pasta
    Like rice, pasta should be used as a condiment not a main course in any meal. Refined grains, in any form, can be particularly damaging to those of us who are not elite aerobic athletes in need of instant energy. So if you can’t live without pasta, try a small portion of sprouted grain or whole grain pasta to reduce the glycemic index of your meal and balance out the carbohydrates by loading up on the vegetables and quality protein and fat to balance out the carbohydrates.

The bottom line is minimizing your intake of sugars and grains will drastically reduce your risk for high blood pressure, high cholesterol, diabetes and cancer. Simple carbohydrates are more addictive than most recreational drugs, so are a hard habit to break, but by taking a 10 day fast from simple carbohydrates you can break your addiction. Aim for a diet composed of real, whole foods straight from the plant or straight from the animal 80% of the time, and the other 20% can come from less than optimal sources.

Written by Jennifer Laity, M.A.
Jennifer received her Master’s degree in Exercise Physiology and Gerontology Certificate from the University of Georgia and her undergraduate degree in Kinesiology from California State University, Hayward. Her graduate research focused on the relationship between aerobic capacity, anaeorbic power and physical function in older adults. Prior to joining BaySport, Jennifer has worked as an exercise physiologist at Duke University’s Center for Living, and was a graduate assistant in the Cardiac Rehab and Adult Fitness program at the University of Georgia. In her 10+ years with BaySport, Jennifer has been providing health screenings, health education, executive physical examinations, occupational performance testing and fitness testing. In her free time she enjoys playing almost any sport, in particular basketball and tennis.