My first Publication Mojatu Nottingham Magazine M030 | Page 29

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your sugar intake, choose granolas with no more
than 6 grams of sugar per serving. Better still,
make your own granola at home by baking oats,
cinnamon, nuts, coconut, coconut oil and dried
fruit at a low temperature.
13. Sports Drinks: Sports drinks can be beneficial for
athletes and anyone participating in prolonged,
intense workouts. However, these beverages
are simply unnecessary for the average person.
Sports drinks can be filled with sugar and may
contribute to excess calorie consumption.
Plus, any type of sugary beverage can spike your
blood sugar levels, which can lead to insulin
resistance and weight gain.
14. Diet Peanut Butter: Diet peanut butter is lower
in calories and fat than regular peanut butter.
Although this may seem like a good choice
for weight loss, diet peanut butter regularly
harbours unhealthy oils and added sugars.
Natural peanut butter made with limited
ingredients is a better choice for weight loss.
Research shows that limiting added sugar may
promote weight loss, so choosing natural peanut
butters with no added sugar is the best choice.
15. Low-Calorie
Condiments:
Low-calorie
condiments like salad dressings and ketchup
may be a hidden source of added sugars that can
contribute to weight gain. Surprisingly, many low-
calorie dressings are packed with sugar.
16. ‘Healthy’ Sweets: Many desserts and candies
are marketed as healthy alternatives to more
calorie-laden sweets. Although they may
contain fewer calories than traditional desserts,
low-calorie baked goods, candies and other
confections can be packed with sugar and
artificial ingredients. To decrease calories while
maintaining taste, manufacturers replace fats
with sugars or artificial sweeteners. Added sugars
can contribute to weight gain. At the same time,
artificial sweeteners like sugar alcohols can cause
digestive symptoms like bloating, diarrhoea and
gas. Plus, consumption of artificial sweeteners like
aspartame and sucralose is linked to an increased
risk of obesity and may even encourage sugar
cravings and dependence.
17. Low-Fat Foods: Many people try to cut out high-fat
foods when attempting to lose weight. However,
research shows that this can be counterproductive.
One review determined that low-fat and non-fat
foods contained more sugar than regular versions
of the same food. Consuming even small amounts
Health & Food
29
of added sugar can lead to weight gain, blood
sugar problems and an increased risk of heart
disease. What’s more, dieting and dietary restraint
likely increase the chances of future weight gain.
18. Frozen Yogurt: Frozen yogurt is a popular dessert
that’s widely considered healthier than ice cream.
Because frozen yogurt is often associated with
health, it’s frequently over-consumed. Many
frozen yogurt establishments let you fill your own
cup, making portion control difficult. Additionally,
the enticing, sugary toppings offered at most
frozen yogurt shops can stuff your dessert with
even more calories and sugar. To keep your intake
under control, opt for the smallest yogurt cup
available and choose natural toppings like fresh
fruit, unsweetened coconut and nuts.
19. Sushi: Sushi can be a healthy or unhealthy
meal
depending
on
what
it
holds.
Rolls filled with ingredients like tempura shrimp or
sweet sauces can be packed with calories. Choose
sushi rolls that contain healthy ingredients like
fresh vegetables, avocado, fresh fish or grilled
shrimp and opt for brown rice over white to boost
your fibre intake.
20. Coconut Water: Coconut water is one of the most
popular natural beverages around. Even though
coconut water provides vitamins, minerals and
antioxidants, it does contain sugar and calories.
While coconut water is much lower in calories and
sugar than beverages like juice and soda, it’s best
to limit your consumption of any sweet drink.
21. Diet-Specific Processed Foods: Many grocery
stores offer diet foods targeting vegans and
vegetarians, as well as those following low-carb
meal plans. These products are often filled with
artificial ingredients and added sugars that can
negatively impact health. Focusing on whole,
unprocessed foods rather than convenient,
packaged foods is always healthier — no matter
your dietary preferences.
The Bottom Line
Though many diet foods are branded healthy, they may
destroy your weight loss efforts. Products like smoothies,
frozen yogurt and low-fat snack foods can negatively
impact your health and even cause you to gain weight.
What’s more, research shows that dieting
is not the best way to lose weight.
Following a whole-foods diet rich in healthy fats,
proteins and fresh produce is the best way to keep
weight off for good.