Many people who eat healthy to lose weight often believe in healthy foods that are widely promoted. However, according to nutritionist Brittany Poulson, MDA, RDN, CD, CDCES (USA), many of these have the potential to be high in sugar, calories or refined starch, which can silently hinder weight loss goals.
Granola and granola bar
Although containing whole grains, granola is often added with honey, syrup, sugary fruits and oil, making each small serving easily exceed 300 - 400 calories. Granola with chocolate chips or sweet coating increases energy.
Smoothies and acai
Using sugary fruit juice, many servings of fruit and toppings such as granola, nut butter, honey... can make this breakfast contain hundreds of calories, but low in protein and fiber, easily causing hunger quickly.
Flavorsome yogurt
Many types contain 15 - 20g of added sugar, especially the bottom fruit. Experts recommend choosing plain Greek yogurt, adding fresh fruit to reduce sugar.
French fries and vegetable straws
This product usually contains only a little vegetable flour, the rest is refined starch, salt and oil, similar to regular French fries, but low in fiber so it does not create a feeling of fullness.
Mix of nuts
Nuts are healthy, but dried fruits, chocolate candy or yogurt will spike calories. The portion should be limited to about 28g.
Gluten-free packaged foods
Gluten-free foods are not healthy. Many products use refined flour, low in fiber, added sugar and oil, calories equivalent to or higher than regular products.
Topping and salad dressing
cream sauce, candy, bacon, cheese... can turn salads into "calorie bombs". Prioritize vinegar juice, lean protein, and crispy vegetables.
Protein Thanh
Some bars contain sugar, syrup, less fiber, saturated fat, and additives, making them more candy-like. It is a good choice to have ≥10g of protein and less sugar.
Fruit juice
Loss of fiber and sugar concentration, each cup of fruit juice can contain up to 24g of sugar. Eating whole fruits is better for long-term satiety and controls blood sugar.
Banh cuon
Large banh cuon can contain more than 200 calories before being added. Usually made from refined flour and combined with high-calorie fillings such as cheese, ice cream, processed meats. Choose small, 100% whole grains and vegetables.
expert Brittany Poulson recommends: reads nutrition labels, controls portions, and prioritizes whole, it processed foods carefully to support long-term weight loss.
