Foods You Think Are Healthy But Aren’t, According To A Nutritionist

Foods You Think Are Healthy But Aren't, According To A Nutritionist

We reveal four very common foods in supermarkets that you surely consider good for your health, but that deep down you should reduce their consumption

Photo: They are low in calories, yes, but are they really that healthy? (iStock)

You are in the supermarket and in front of you dozens of aisles, hundreds of options and thousands of decisions . It is inevitable: every time we go to make the purchase, distrust arises. Is this really healthy? And the fat , where are we left? Oh, the other day my cousin told me that her friend told her that she had read that this and this cause cancer . Be that as it may, we have provided ourselves with a series of consensuses – let’s say, lifelong – to reduce these doubts to a minimum . Green is good. The industrial, bad. However, sometimes these flashes of traditional wisdom hide, like a Trojan horse, an intruder hidden in the form of excess sodium or sugar.. In this sense, the nutritionist Susie Burrell has revealed four foods that we can find in any supermarket and that are not as healthy as we usually think.

Canned tuna

Photo: iStock.

Spain is the second largest producer in the world and one of the countries where canned tuna is most consumed , in part due to their quality. In general, they are a good and affordable option : it is a food high in protein and low in fat and carbohydrates that we can also take practically at any meal (tuna salad, for example, is a classic). The problem, Burrell points out, is that it is a source of mercury , an element considered by the European Union as a pollutant.

The nutritionist warns that rice cakes contain many “empty calories” and recommends fruit or nuts as an alternative.

The highest concentrations of methylmercury are found in large species such as shark, swordfish and tuna. Although canning involves a lower risk (since it generally does not grow as much as fresh), the nutritionist advises that it should not be consumed more than two or three times a week to provide the necessary protein from fish in our diet. Likewise, it recommends other alternatives such as sardines or salmon, which also offer a high content of omega-3 fatty acids .

Soy sauce

Photo: iStock.

In vogue for some years now, soy is considered a healthy, low-calorie sauce ideal for salads and to accompany Japanese food. However, that powerful flavor comes from sodium , present in higher amounts than you might imagine: between 600 and 1,000 milligrams per tablespoon. Taking into account that the recommended amount is 2,500 a day (to prevent fluid retention and increased blood pressure), it may be advisable not to go overboard with the sauce. “When possible, look for varieties of soybeans reduced in salt, which contain half the sodium of a normal one,” advises the nutritionist.

Rice cakes

Surely you have already noticed: rice cakes live a sweet moment, they are fashionable and they are the snack preferred by many. The reason? They tend to have very few calories and, in addition, they leave you a feeling of fullness that is difficult to match. However, Burrell cautions that they do not contain many nutrients and considers them “empty calories ,  which increase blood glucose levels rather than provide energy.

Soy sauce contains between 600 and 1,000 milligrams of sodium per tablespoon, when doctors do not recommend taking more than 2,500 a day

In addition, they usually carry an excess of salt and include refined products and oils of little nutritional interest. For all this, the expert suggests corn or rye cakes as an alternative (much better than rice with respect to the glycemic index) or, better still, a fruit or nuts to satisfy the appetite.

Spray oil

Photo: iStock.

It started in the Anglo-Saxon area and has now reached Spain. The fashion for spray oils has its audience not only because of how comfortable it is to administer, but also because the amount of calories that are being added to the dish is better controlled. Despite the more than apparent advantages, Burrell warns that any of the benefits of consuming olive oil disappear in this format. Specifically, antioxidants and the amount of vitamins. Instead, he recommends using the oil in its natural state and being careful when adding it to your salad so you don’t overdo it.

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