Superfoods
have become part of our everyday vocabulary with chia seeds and spirulina as
common in supermarkets as digestive biscuits.
However,
despite a loyal following from health bloggers and A-listers alike, not all
these healthy eating rituals are as 'super' for us as they might have you
believe.
Although,
in the right doses, there's no doubt that some of these foods can contribute to
a healthier lifestyle, if eaten in excess they could actually hinder your diet
and prevent you from losing weight.
From
sugar loaded green juices to the seeds that cause poor indigestion, we reveal
the not-so-super superfoods.
The TRUTH behind 10 health food fads
(and what you really
should be doing to lose weight)
1. Raw doesn’t necessarily mean good for weight
loss
While
being a far better alternative when it comes to sweet treats, things like
cashew butter, dates and avocados contain plenty of calories.
For
example, if you are trying to slim down, you might think a raw chocolate
brownie is a healthy alternative to your normal chocolaty treat.
But
it is not likely to have many fewer calories than a normal brownie - they both
contain around 180 calories for a small brownie.
So
despite a heightened nutritional value - a raw brownie is full of healthy fats
for example- scoffing down four raw brownies because you are under the illusion
they are lower calorie will likely put asunder any weight loss.
2. Spiralising can cause snacking
Spiralising
is very popular, and rightly so – and obviously a great way to include more veg
in your diet. But some people use it to produce super-low calorie meals with no
added protein, which may leave you hungry and reaching for unplanned snacks
later in the day.
3. Beware the juice!
Although juices are a great way of incorporating more fruit and vegetables
into your diet– many contain plenty of sugar.
By all means drink them, but in a smart way. They are a great way to refuel
after a work out, but chugging back three a day which contain things like
cashew nuts and banana could spell disaster on the weight-loss front.
Vegetables are far lower in sugar than fruit so try to ensure your juice is
at least half veggie.
Smoothies and juices are great in moderation for helping towards your
5-a-day – just ensure the recipe you’re following uses the edible pulp of
fruits and vegetables so that you retain the fibre and watch out for added
high-calorie ingredients.
4. Watch out for too many
good fats
Healthy fats are all the
rage at the moment – and rightly so.
They are essential for everything from proper cell function, to a speedy
metabolism and even good hair, skin and nails.
However, if all the clean-eating gurus have you believing you can eat an
avocado a day, you should rethink. Chia seeds, avocado, nuts etc contain a lot
of calories. An average avocado weighing 200g contains more than 300
calories.
That is fine as the main component of a meal, or if you are adding a
quarter of one to your chicken salad - but when you start adding an entire
'smashed avo' to your eggs on toast as a cheeky treat nearly everyday, it could
end up a skinny jeans disaster.
5. Gluten-free doesn't mean
calorie free
The craze for gluten-free foods has been on the rise, however it could have
a negative impact on your weight loss.
Many people think that just because something is gluten free, it is good
for us. This is not strictly true. Eating a gluten-free diet may be very
important for some people but it doesn't mean that you should ignore the
ingredients.
Check the list of ingredients as your food may still have a high sugar
content.
6. Coconut water's hidden
sugar
Coconut water has become Britain’s fastest-growing soft drink. It’s made by
extracting the fluid inside unripe green coconuts.
The drink is said to be high in potassium and magnesium. These minerals are
depleted after exercise, so coconut water is often sold as a post-workout
drink.
However, While coconut water is relatively low in calories (around 20kcal
per 100ml), most of these come from naturally occurring sugar. One 330ml
serving contains three teaspoons of sugar, half your recommended daily
allowance.
Also, a 2012 study concluded there was little difference between water,
coconut water and sports drinks in promoting rehydration after exercise.
7. Chia seed surprise
Chia seeds - another celebrity favourite - can cause
gut problems.
Although high in protein and omega-3, they swell up to a gelatinous mass in
the stomach.
While this may help curb the appetite, they are also high in phytates -
antioxidant compounds that have the potential to inhibit the absorption of
certain mineral, so should only be eaten in small amounts.
8. Sushi isn't always the
light option
Celebrities haven't been shy about their love of sushi and are often
photographed at smart Japanese restaurants.
Although some sushi can be good for you a lot of it can contain high
amounts of carbohydrates with very little protein, which can leave you hungry
and craving more food.
The
type of rice used in the maki (rolls) and nigiri (little blocks with fish on
the top) is white short grain rice, which can spike blood sugar levels. It is
also very salty. Avoid tempura which is fried in vegetable oil and don't have
too much super-salty soy sauce.
To
have a healthier sushi, stick to sashimi - the raw fish served without rice -
and go for brown rice when it's an option.
9. Tofu trickery
Tofu
is an excellent diet staple. It is packed with calcium, protein and iron and
contains just 94 calories per half cup making it a great alternative for
fattier meats.
However,
tofu's absorbent texture means it takes on the flavour of the sauces you cook
it with. If you choose to fry it the little spongy squares soak plenty of the
calorific oil that they immediately negate the low-calorie content. So be aware
of exactly what you are eating - and if you are at home, you are best to bake
it in the oven in a little (non-oily) marinade, rather than frying
it.
10. Popcorn can be fattening
Popcorn
can be a great afternoon pick-me-up as it helps to fill you up and the
steady-release glucose energy will keep you going until your next meal.
Plain
is the healthiest option but can be a little bland, try a sprinkle of paprika
for a savoury hit or cinnamon for a sweet treat. Keep the caramel-coated stuff
for an occasional treat.
One important
suggestion:
Don’t eat while
you’re distracted. Research has found eating while reading, watching TV or
looking at a computer not only means you eat more at that meal but you’re also
more likely to snack later as your brain hasn’t logged what you’ve eaten.
Think Smart
Eat and Lose Weight
