7 Top "Healthy" Foods to Avoid
July 01, 2015
Story at-a-glance
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Twenty-six percent of people surveyed reported confusion
about which foods are healthy was a major barrier to eating
right
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“Healthy” foods to avoid include most commercial yogurt,
many types of fish, unfermented soy, agave sweetener, veggie
chips, and more
By Dr. Mercola
In a global survey of more than 27,000 people, 26 percent
reported that confusion about which foods are healthy was a major
barrier to eating right.1
That confusion is only compounded upon because many of the
"official" dietary recommendations are contrary to optimal health.
There is no one-size-fits-all diet that benefits everyone,
but there are certain principles that will help most people thrive.
You want to be centering your diet on whole foods, for starters –
those that come from nature, are minimally processed and, ideally,
are grown locally and without synthetic chemicals.
At the same time, you want to minimize your intake of processed
foods, particularly snack foods and convenience foods that have
little to offer in the way of nutritional value. Such foods will add
to your toxic load by way of high-fructose corn syrup, artificial
colors and flavors, preservatives, and genetically modified (GM)
ingredients while offering your body next to nothing in return.
Some foods do not fall neatly into these two categories, however,
and may masquerade as "healthy" foods when in fact they should be
avoided. Below you'll find examples of some of these "healthy" foods
that could be sabotaging your healthy-eating intentions.
7 Top 'Healthy' Foods to Avoid
1. Yogurt
Yogurt can be incredibly healthy, rich in high-quality
protein, beneficial probiotics, calcium, B vitamins, and even
cancer-fighting conjugated linoleic acid (CLA). But the key
words are "can be."
Most yogurts sold in US grocery stores resemble more of a
dessert than a health food. One six-ounce container of Yoplait
yogurt may contain 26 grams of sugar (for the red raspberry
flavor, for example).2
The negative effects of the sugar far outweigh any marginal
benefits of the minimal beneficial bacteria they have. Remember,
the most important step in building healthy gut flora is
avoiding sugar, as that will cause disease-causing microbes
to crowd out your beneficial flora.
Many other yogurts contain artificial colors, artificial
sweeteners, artificial flavors, and additives, yet masquerade as
health food. Mark A. Kastel, co-director of The Cornucopia
Institute, which released the
Yogurt Report last year, said:3
"What is most egregious about our findings is the
marketing employed by many of the largest agribusinesses
selling junk food masquerading as health food, mostly aimed
at moms, who are hoping to provide their children an
alternative, a more nutritious snack.
In some cases, they might as well be serving their
children soda pop or a candy bar with a glass of milk on the
side."
If you want to know
which commercial yogurts are healthy and which are not,
refer to The Cornucopia Institute's Yogurt Report. Their
investigation found many products being sold as yogurt do not
even meet the standards for real yogurt. The report also
includes a comparative cost analysis of commercial yogurt
brands.
The top-rated yogurts are generally VAT pasteurized at
relatively low temperatures and are made from raw milk rather
than previously pasteurized milk.
The good news is many organic yogurts are actually less
expensive, on a price-per-ounce basis, than conventional,
heavily processed yogurts (although some of the organic brands
of yogurt actually contained some of the highest amounts of
sugar).
Your absolute best bet when it comes to yogurt,
however, is to make your own using a starter culture and raw
grass-fed milk.
2. Fish
Fish has always been the best source for the animal-based
omega-3 fats EPA and DHA, but as levels of pollution have
increased, you have to be very choosey about which types of
seafood you decide to eat.
If you're not careful, the toxic effects from the pollutants
in the fish will outweigh the benefits of the omega-3 fats.
About half of the world's seafood comes from fish farms,
including in the US, and this is expected to increase. At first
glance, farmed fish may seem like a good idea to help protect
wild seafood populations from overfishing.
In reality, however, the industry is plagued with many of the
same problems surrounding land-based concentrated animal feeding
operations (CAFOs), including pollution, disease, and inferior
nutritional quality.
It's getting so bad that fish farms can easily be described
as "CAFOs of the sea." Many farmed fish are fed genetically
modified (GM) corn and soy, which is a completely unnatural diet
for marine life. Others are fed fishmeal, which is known to
accumulate industrial chemicals like PCBs and dioxins.
In a global assessment of farmed salmon published in the
journal Science, for instance, 13 persistent organic
pollutants were found.4
Some of the most dangerous are
PCBs, strongly associated with cancer, reproductive, and
other health problems. PCB concentrations in farmed salmon were
found to be eight times higher than in wild salmon.
Certain types of farmed fish, including farmed catfish
imported from china and farmed shrimp from China, India,
Malaysia, Mexico, Vietnam, Bangladesh, and Indonesia are even on
the US Food and Drug Administration's (FDA) watch list for
illegal drug residues, including antibiotics and anti-fungal
compounds.5
Levels of critical
omega-3 fats may also be reduced by about 50 percent in
farmed salmon, compared to wild salmon, due to increasing
amounts of grain feed.
One study published in the Journal of the American
Dietetic Association found farmed tilapia and farmed
catfish also have much lower concentrations of omega-3s and very
high ratios of omega-6 fats to omega-3 fats.6
So is any fish still considered a "health food"?
Among the safest in terms of contamination, and the highest
in healthy
omega-3 fat, is wild-caught Alaskan and sockeye salmon.
Neither is allowed to be farmed, and are therefore always
wild-caught. The two designations you want to look for on the
label are: "Alaskan salmon" (or
wild Alaskan salmon) and "Sockeye salmon."
Canned salmon labeled "Alaskan salmon" is also a good choice
and offers a less expensive alternative to salmon fillets. A
general guideline is that the closer to the bottom of the food
chain the fish is, the less contamination it will have
accumulated, so other safer choices include smaller fish like
sardines, anchovies, and herring.
Sardines, in particular, are one of the most concentrated
sources of omega-3 fats, with one serving containing more than
50 percent of your recommended daily value.7
They also contain a wealth of other nutrients, from vitamin
B12 and selenium to protein, calcium, and choline, making them
one of the best dietary sources of animal-based omega-3s.
Finally, no matter what type of fish you're considering, look
for varieties that have received the Marine Stewardship Council
(MSC) certification. This certification assures that every
component of the manufacturing process – from how the raw
materials are harvested to how the product is manufactured – has
been scrutinized by MSC and has been independently audited to
ensure it meets sustainable standards.
3. Soy
Soy is touted as a healthy vegetarian source of protein, but
its phytoestrogens (or isoflavones) can mimic the effects of the
female hormone estrogen. These phytoestrogens have been found to
have adverse effects on various human tissues, as they produce a
variety of mild hormonal actions within the human body.
An increased risk of breast cancer is another potential
hazard, especially if you're exposed to high amounts of
estrogen-mimicking compounds from birth.
Unfermented soy also contains natural toxins known as
"anti-nutrients," along with additional anti-nutritional factors
such as saponins, soyatoxin, protease inhibitors, and oxalates.
Some of these factors interfere with the enzymes you need to
digest protein.
While a small amount of anti-nutrients would not likely cause
a problem, the amount of soy that many Americans in products
like tofu, soy milk, soy oil, soy protein powder, and soybeans,
can be extremely high. Further, one of the worst problems with
soy comes from the fact that 94 percent of soybeans grown in the
US are genetically modified.8
One of the best studies ever done to document the dangers of GM
foods found that overall,
inflammation levels were 2.6 times higher in GM-fed pigs
than those fed a non-GM diet, and male pigs fared worse than the
females.
If you eat Roundup Ready soy, one common GM variety that's
engineered to withstand the herbicide Roundup, you'll be exposed
to its active ingredient, glyphosate. The International Agency
for Research on Cancer (IARC), which is the research arm of the
World Health Organization (WHO), determined glyphosate to be a
"probable carcinogen" (Class 2A). This was based on "limited
evidence" showing that the popular weed killer can cause
non-Hodgkin's lymphoma and lung cancer in humans, along with
"convincing evidence" it can also cause cancer in animals.
Glyphosate and glyphosate formulations have also been shown
to induce DNA and chromosomal damage in mammals, as well as
human and animal cells in vitro. Even if you opt for organically
grown soy, I still don't recommend consuming it, however, unless
it's in fermented form. For centuries, Asian people have been
consuming fermented soy products such as natto, tempeh, and
traditionally made soy sauce -- and enjoying the health
benefits. Fermented soy does not wreak havoc on your body like
unfermented soy products do, but unfortunately, most soy sold in
the US market is the unfermented, processed variety.
4. Agave
Most
agave nectar or syrup is nothing more than a
laboratory-generated super-condensed fructose syrup, devoid of
virtually all nutrient value. This so-called "healthy" sweetener
is mostly fructose and is so highly processed and refined that
it bears no resemblance to the plant for which it's named.
Depending on how it's processed, it may contain anywhere from 55
percent to 90 percent fructose. High-fructose corn syrup is also
about 55 percent fructose so, even in the best case, agave syrup
offers no advantage.
The evidence is overwhelming that, when consumed in large
quantities, fructose is among the most damaging sugars you can
eat. Fructose drives up uric acid, which is a direct pathway
toward hypertension, insulin resistance, diabetes, kidney, and
liver disease. Fructose is, in many ways, very similar to
alcohol in the damage that it can do to your body… and
your liver. Unlike glucose, which can be used by virtually
every cell in your body, fructose can only be
metabolized by your liver, because your liver is the only organ
that has the transporter for it.9
Since nearly all fructose gets shuttled to your liver, and,
if you eat a typical Western-style diet, you consume high
amounts of it, fructose ends up taxing and damaging your liver
in the same way alcohol and other toxins do. In fact, fructose
is virtually identical to alcohol with regard to the metabolic
havoc it wreaks. According to Dr. Lustig, Professor of
Pediatrics in the Division of Endocrinology at the University of
California, fructose is a "chronic, dose-dependent liver toxin."
And just like alcohol, fructose is metabolized directly into
fat – not cellular energy, like glucose. A better sweetener
options is stevia, a natural herb.
5. Veggie Chips
Veggie chips sound like a healthy way to satisfy your snack
cravings, but they're nothing more than
glorified potato chips. Most are made from corn flour or
potato as a base and have only veggie powder or puree added in.
Not only are most of the vitamins in veggies therefore NOT in
veggie chips, but these snacks are then either fried or baked at
high temperatures. When carbohydrate-rich foods like chips are
cooked at high temperatures, acrylamide -- a tasteless,
invisible chemical byproduct -- is formed.
Animal studies have shown that exposure to acrylamide
increases the risk of several types of cancer, and the
International Agency for Research on Cancer considers acrylamide
a "probable human carcinogen." It has also been linked to nerve
damage and other neurotoxic effects, including neurological
problems in workers handling the substance. While this chemical
can be formed in many foods when they're heated to a temperature
above 120 degrees Celsius (248 degrees Fahrenheit), French fries
and potato chips are the biggest offenders.
So whether they're laced with veggie powder or not, veggie
chips are not a smart food choice. A far healthier alternative
would be to chop up some fresh
kale and toss it with some olive oil and natural salt, then
bake it in your oven until crispy (homemade kale chips are also
a
favorite of "soul surfer" Bethany Hamilton).10
You can, of course, also snack on fresh veggies like carrot
sticks, celery sticks, radishes, bell pepper, and even
asparagus, to increase your nutrient and fiber intake while
satisfying your craving for a crunchy snack.
6. Fruit Juice
The primary problem with fruit juice is that it simply
contains far too much fructose to be healthy, not to mention the
rarely mentioned
methanol toxicity in any preserved juice. While whole fruits
do contain fructose, they're also rich in fiber,
antioxidants, and a vast array of health-promoting
phytochemicals. Fruit juices, particularly pasteurized,
commercially available fruit juices, have virtually none of
these phytonutrients. The fiber in the whole fruits also plays a
large role in protecting you from a rapid and exaggerated rise
in blood sugar.
The fiber slows the rate at which sugar is absorbed into your
bloodstream, and fruit juice will not provide such protection.
According to a study published in the British Medical
Journal, those who drank one or more servings of fruit
juiceeach day had a 21 percent higher risk for
type 2 diabetes compared to those who ate whole fruits.11
So if you're in the mood for something fruity, eat a piece of
fruit instead of drinking a glass of juice.
An alternative that can be healthy is a homemade fruit
smoothie, provided it's balanced with moderate amounts of fruit,
protein, and healthy fats, like this
avocado super smoothie (which also contains blueberries and
pineapple). Most store-bought fruit smoothies are far too high
in sugar and/or fructose to be considered healthy.
7. Gluten-Free Foods
Gluten, a protein found in grains such as wheat,
rye, and barley, causes the immune system to attack the
intestines in people with celiac disease. But non-celiac
gluten sensitivity may actually affect as many as 30 percent
to 40 percent of the population, and according to Dr. Alessio
Fasano at Massachusetts General Hospital, virtually all of
us are affected to some degree.12
This is because we all create a substance called zonulin in the
intestine in response to gluten.
Glutinous proteins, known as prolamines, can make your gut
more permeable, which allows partially digested proteins to get
into your bloodstream that would otherwise have been excluded,
any of which can sensitize your immune system and promote
inflammation, contribute to chronic disease. Once gluten
sensitizes your gut, it then becomes more permeable and all
manner of gut bacterial components and previously excluded
dietary proteins—including casein and other dairy proteins—have
direct access to your bloodstream, thereby further challenging
your immune system.
Gluten may even negatively impact
mood and brain health.13
Gluten also makes your gut more permeable, which allows
proteins to get into your bloodstream, where they don't belong.
That then sensitizes your immune system and promotes
inflammation and autoimmunity. Gluten-free foods are becoming
more widely available in supermarkets and restaurants, due to
growing consumer demand, but while this seems like it would be a
healthy transition, most gluten-free products are nothing more
than refined, processed junk foods.
Some may contain gluten-free grains in their place, which if
you are insulin and leptin resistant will only raise your
insulin and leptin levels, which is a major driver of
most chronic diseases. And many gluten-free products contain
high amounts of sugar, corn syrup, and alternative forms of
starch, none of which is healthy. So while I believe many people
can benefit from removing gluten from their diets, stick with
gluten-free whole foods as a replacement – not the
processed gluten-free junk foods lining many store shelves.
As an aside, many food products bearing the
gluten-free label have been found to be contaminated with
sometimes high amounts of gluten. In one study, even naturally
gluten-free products tested positive for gluten, courtesy of
cross-contamination during processing. So if you're eating
gluten-free due to celiac disease, avoiding processed
gluten-free products may be even more important.
Additional Unhealthy Foods to Avoid
For a comprehensive guide on what to eat to be healthy, see my
free
optimized nutrition plan. Generally speaking, as mentioned,
you'll want to focus your diet on whole, ideally organic,
unprocessed or minimally processed foods. For the best
nutrition and health benefits, you'll also want to eat a good
portion of your
food raw. To help sort through more of the confusion surrounding
"health" foods that aren't, check out the infographic below. It has
even more details on commonly consumed foods that you're better off
avoiding.
© Copyright 1997-2015 Dr. Joseph Mercola. All Rights Reserved.
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