In the world of nutrition, what is a superfood today could be banished from diets tomorrow. Science is advancing, revealing unexpected truths about products once considered the pinnacle of healthy eating.
Knowledge in nutrition and dietetics has evolved dramatically over the past two decades. What was once based on fat reduction now focuses on nutrient quality, manufacturing processes, and their impact on the body.
This article explores 10 examples of foods that, due to a shift in scientific understanding or the way they’re processed today, have gone from being recommended to being viewed with caution. From breakfast cereals to certain juices, you’ll be surprised at how our perception of “healthy” food has changed.
Cereal bars
Once the ideal option for a quick and healthy breakfast, many of them are now considered sugar bombs, laced with high-fructose corn syrup and other additives that offer minimal nutritional value, much like candy.
Packaged fruit juices
Juices in cartons or bottles were once marketed as the perfect alternative for getting vitamins. The reality is that most lack the fiber found in whole fruit and are loaded with added sugars, which cause blood glucose spikes and contribute to problems like insulin resistance.
Enriched white bread
For years, it was a dietary mainstay, touted for being “enriched” with vitamins. However, its high glycemic index and lack of fiber make it undesirable, as it is quickly absorbed and behaves similarly to sugar in the body.
Margarine
It was promoted as a healthy alternative to butter, free of saturated fats. Over time, it was discovered that trans fats, present in many margarines, are much more harmful to cardiovascular health, increasing the risk of heart disease.
Puffed rice crackers
Considered a quintessential dietary snack, however, their composition is almost entirely starch, with a high glycemic index and low satiating power. This makes them an ineffective option for weight and glucose control.
Skimmed milk (fat-free)
The ” low-fat ” diet craze has put skim milk on a pedestal. However, by eliminating the fat, you lose fat-soluble vitamins like A and D. Whole milk has been hailed for its complete nutritional value and for being more filling.
“Light” or “diet” products
In the past, the “light” label was synonymous with health. Today, we know that often, to compensate for the lack of fat, these products are loaded with sugar, sodium, artificial sweeteners, and additives. It’s better to opt for whole, natural versions.
Sugary breakfast cereals
Boxed cereals used to be the quick and easy option for children, fortified with vitamins and minerals. Most are processed, with extremely high amounts of sugar and refined flour, which contribute to childhood obesity and long-term health problems.
Sports drinks
They were a hit for hydration and recovery after exercise. It’s now known that, unless you’re a high-performance athlete, these drinks are actually sugary electrolyte drinks. For most people, water is more than enough.
Yogurts with pieces of fruit
Unlike natural yogurt, these processed versions often contain a high amount of sugar and syrups to sweeten the product. It’s preferable to buy unsweetened natural yogurt and add fresh fruit at home.