Many enthusiasts have already surpassed the knowledge of numerous nutrition and medical experts, highlighting the inconsistencies and potential pitfalls within the realm of "healthy" eating.

The spread of awareness, information, and up-to-date knowledge about healthy eating is significantly influenced not only by alternative food advocates and food bloggers, but also by farmers' markets and health food stores. Many enthusiasts have surpassed nutritional and medical experts. While experts fueled anti-fat hysteria, practitioners in the field recommended consuming the highest quality foods and avoiding highly processed products, unnecessary additives, and residues of agrochemicals. And they were right.

Today, even most experts recommend prioritizing real foods. For example, in Brazil, there are even state-level nutritional guidelines based on food quality. We owe a debt of gratitude to the pioneers who, years before the current trend, promoted real foods. However, it's important to note that not everything labeled as "healthy" and found on the shelves of health food stores is actually beneficial. I've found products in many stores that I would never buy – and I don't recommend them to you either.

Disguised Unhealthy Foods

Which "healthy products" should we avoid at all costs? I would appreciate it if you could supplement my list with unhealthy foods you've found in health food stores.

• Extruded products are various grains processed using high temperatures and pressure, and can take the form of crispy flakes, for example. They are popular among people trying to lose weight, who are often recommended as "diet" products by nutritionists. They are very light. However, they often have a high glycemic index, are usually quite tasteless, and essentially have no nutritional value, which many advisors fail to consider. Extruded products, in the form of various snacks and instant cereals, are also popular among some mothers. They only provide the body with sugars. They should be completely avoided, especially by people with diabetes or those who are overweight.
• Soy products can include yogurts, various desserts, flour, and protein isolates. The latter are commonly found in products for vegetarians and vegans, ranging from ice cream to sausages. Soy products, with very few exceptions, are difficult to digest and pose more risks than health benefits. This is not the case with fermented soy, which is beneficial to our health and can take the form of high-quality miso paste, traditional soy sauce, or tempeh and natto cheeses.
• Dried milk products, according to analyses by the University of Chemical Technology, can contain record amounts of trans fats. The conclusions from the university's studies state: "We conducted analyses of dried soy beverages this year, for the third time. 'Zajíc' (a brand name) was always the worst in terms of trans fatty acid content relative to total fatty acids. This year, we analyzed 'Zajíc natura' (42.7% TFA), 'Zajíc plus' (33.75% TFA), 'Zajíc cream' (36.95% TFA), and 'Zajíc fiber' (35.27% TFA), which are very high levels that are not found in other foods." Even without trans fats, the product is not beneficial; it's just a mixture of starch and fat with a very small amount of soy extract. I would also like to add that the content of trans fats is not listed on the packaging today, so customers have no way of knowing about it. However, when buying real, basic foods, we can easily avoid trans fats.

• Plant-based milks are beverages made from water, grains, nuts, and seeds. In theory, these are foods that are generally recommended. However, the problem with industrially produced plant-based milks is that they often contain very little of the beneficial nutrients they claim to have, and are instead often loaded with sugars and additives that are definitely not recommended. Some products on the market even have a "homeopathic" amount of the main ingredient, such as Alpro almond milk, which contains only 2% almonds.
• Agave syrup is typically a highly processed product derived from succulents grown in South America. While it has a low glucose content and a low glycemic index of only 15, the syrup contains over 75% fructose after processing, which is harmful to health.
• Sweets sweetened with agave syrup or directly with fructose, such as some cranberry candies, are not healthy. Fructose promotes insulin resistance and significantly increases triglyceride levels, a risk factor for cardiovascular disease. It also promotes the accumulation of abdominal fat, which increases the risk of obesity, type 2 diabetes, heart disease, and metabolic syndrome.
• Highly processed products, such as many gluten-free baking mixes and gluten-free products, are often a cocktail of starches with a lot of additives and carbohydrates. However, gluten-free mixes can also be made healthily, from basic ingredients without raising agents, phosphates, etc., as PROBIO does.
• Muesli bars are typically various sources of sugar held together with more sugar. The result is a product with a high glycemic index and all the associated health risks.

Why are unhealthy foods sold in health food stores?

Crackers and other extruded products were invented by the food industry as an offering for people on diets or who are afraid of fats. Health food stores have adopted them because some experts mistakenly promote diet products as healthy. In reality, they are not beneficial to anyone and I definitely do not recommend them.

Dried soy milk and, in general, products with ultra-processed soy are recommended and consumed by many strict vegetarians who want to eat like everyone else while adhering to their nutritional and ethical restrictions. A vegetarian diet can provide good health, but it should also be based on basic, whole foods. Consuming highly processed imitations based on soy isolates is not beneficial.

The popularity of fructose and agave syrup was fueled by doctors who recommended that diabetics sweeten their food with fructose. This misconception was adopted by uninformed promoters of healthy eating, some of whom still don't understand the problem, or are reluctant to admit their mistake. Highly processed foods in health food stores are nonsensical.

Where to shop?

You can still find many beneficial foods in health food stores. If you want the freshest products, try going directly to the source. Buy real foods from their producers and farmers. Purchase basic, minimally processed foods (such as sourdough bread, yogurts, and cheeses) from local producers.

PharmDr. Margit Slimáková

www.margit.cz

This article was published with the kind permission of the Sféra magazine.

casopis-sfera.cz / gnews.cz-HeK