Yogurt, peanut butter, granola bars, high-protein snacks, pure fruit juices, noodle soups, even omega-3 supplements — yes, all of these can be healthy, but it depends on the ingredients and portion sizes.
First, let’s look at yogurt. If you aren’t buying plain yogurt, you may be buying a lot of added sugar. Many flavoured yogurts contain high amounts of sugar, which can reduce some of the health benefits yogurt provides. Excess sugar intake may negatively impact gut health and can work against the goal of supporting a balanced gut microbiome.
Nuts are very beneficial and packed with healthy fats, protein, vitamins, and minerals. But when heavily seasoned with added sugars, salt, coatings, or oils, those extras can quickly increase calories and reduce the overall nutritional value. Choose plain or lightly seasoned nuts and pay attention to portion sizes since nuts are already calorie-dense.
Granola and granola bars can also be loaded with added sugars and calories. Look for products with simple ingredients and lower added sugar, or better yet, make your own so you can control the sweetener. Using natural sweeteners like pure honey or maple syrup can be a less processed option, but remember — sugar is still sugar, so moderation still matters.
Dried fruit is another one people often overlook. Because the water has been removed, the natural sugars become concentrated. While dried fruit still contains fibre and nutrients, portion control is important because it’s easy to eat much more than you would fresh fruit.
Fruit juices can seem healthy because they come from fruit, but many remove most of the fibre, leaving a concentrated source of natural sugar that is easy to consume in excess. Whole fruit is often the better option because the fibre helps slow digestion and improve fullness.
Noodle soups are often perceived as healthy, but many instant varieties contain refined noodles that break down quickly into glucose and can have a high glycemic response. They can also contain very high amounts of sodium, so reading labels is important.
Omega-3 supplementation can be beneficial for brain health, eye health, heart health, and reducing inflammation. However, supplements work best when paired with an overall healthy lifestyle that includes nutritious eating habits and regular exercise.
In short — don’t get fooled by labels. Claims such as “full of probiotics,” “high fibre,” “high protein,” or highlighting a percentage of daily vitamins can distract from the bigger picture. Start reading the full nutrition label and ingredient list — carbohydrates, fats, sugar, protein, fibre, and sodium all matter.
If you don’t recognize most of the ingredients, take a closer look. Watch for products high in added sugars, sodium, or heavily processed ingredients. Words such as artificial, modified, and partially hydrogenated are worth paying attention to.
Not sure how to read labels or want to start eating healthier but feel overwhelmed? Reach out to me at DEEM and let’s get you on board both physically and nutritionally.
Mikkie Nettles-Pollon, Certified Personal Trainer/Holistic & Sports Nutritionist
Not sure where to begin, contact me at info@deemhealth.ca
250-541 -0411.
www.deamhealth.ca
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