Food Products to Avoid in Your Nutrition Plan
1. Processed Wheat Products: Firstly processed whole wheat products are not completely made up from whole wheat and secondly the grain is pulverised into a very fine flour that causes our blood sugar to rise as fast as refined wheat flour. Example: In some cases, the glycemic index of whole wheat bread is similar to white bread. Therefore be a smart consumer and read nutrition labels carefully.
2. Processed Breakfast Cereals: They are marketed with misleading health claims like “low fat,” “contains whole grains” but it’s very important to check the ingredient list as they contain high amounts of sugar, artificial chemicals and refined grains.
3. Gluten-free Products: They are highly processed, contain a lot of sugar and made with refined starches that cause a rapid spike in our blood sugar levels. Switch to naturally gluten-free food items and avoid gluten-free processed foods.
4. Processed Organic Foods: Food manufacturers use the word organic in front of products to market them as healthy. Example: “organic“ raw cane sugar (it is similar to regular sugar). There is no difference between sugar vs organic sugar. The nutritional composition of a food product does not change if it is organic. So if a food product is labelled organic it does not make it healthy automatically.
5. Fat-Free/Low-Fat Foods: Fat is not harmful and also one of the macronutrients required by our body. When fat is removed from any product it loses its flavour. This lost flavour is compensated by adding sugar. Added sugar is very harmful and regular consumption of high amounts of sugar leads to various chronic disorders. Therefore avoid any kind of fat-free/low-fat foods.
6. Salad Dressings: Commercially available salad dressings contain vegetable oils, sugar, artificial chemicals and trans fats. So avoid buying salad dressings from the market and make your dressings at home with healthy ingredients like olive oil, lemon, etc.
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