'HEALTHY FOOD' SWAPS THAT AREN'T AS HEALTHY AS YOU THINK

Trying to making healthy choices can feel like an insurmountable task at the best of times. The reality is, we're time-poor, tired and often don't have the mental bandwidth to make sense of, let alone read, a nutrition label when we're making a quick snack run in the afternoon.

This is made even more difficult when you consider that the science around food and diets is constantly evolving (remember the '90s fat-free craze? What a stark contrast to 2019's lazy keto) and food companies' marketing tactics often add blurry brushstrokes to an already distorted picture, making choosing nourishing meal swaps that much harder

So, in order to better understand which common 'healthy' swaps we're making that aren't really as healthy as they've been made out to be, we consulted nutritionist and chef, Zoe Bingley-Pullin.

1. VEGETABLE CHIPS

While one would think that the word 'vegetables' automatically equates to health, in this case, it's not quite that simple.

"Unfortunately, vegetable chips don't really count as eating a serve of vegetables and are not much better than the humble potato chip. They are still high in kilojoules, sodium and fat, while offering little nutritional value. If [you're] after some crunch, try seed crackers, which offer a serve of fibre, protein and healthy fats," Bingley-Pullin told BAZAAR.

2. DIET VERSIONS OF FLAVOURED YOGHURTS

Although picking up diet tub of flavoured yoghurt from the dairy aisle can seem like an easy grab'n'go option when you're trying to 'be good', it's likely to leave you feeling hungry again really soon, explained Bingley-Pullin.

"[Diet yoghurts are] often loaded with sugar, cream, thickeners and artificial flavours to achieve the same taste and texture as full-fat dairy. The lower fat and increased sugar content means these yoghurts are unlikely to keep you full for long," said Bingley-Pullin.

"A better option is to stick to natural full-fat yoghurt and add fresh fruit or some of the high-protein, lower-fat yoghurts available on the market, which are good options, too."

3. READY-TO-DRINK SMOOTHIES

When eating your nutrients isn't an option, drinking them is the next best thing, and while smoothies are an on-the-go breakfast staple for many, Bingley-Pullin warns against the ready-made versions filling supermarket shelves.

"While they may seem like a good option on-the-go because smoothies have a good name, the pre-made bottled varieties usually have a high added sugar content and contain an array of stabilisers and thickening agents," said Bingley-Pullin.

"You are much better off spending five minutes in the morning tossing into a blender milk, fruit, yoghurt, nuts and seeds and blending before pouring into an insulated travel cup for a healthy snack on-the-go. If you can find a pre-made smoothie with similar ingredients, then you have the green light from me!"

4. GLUTEN-FREE BREAD

For those with Coeliac disease, gluten-free food swaps are not an alternative but a necessity, however, for those who don't actually require gluten-free versions of their favourite breads, Bingley-Pullin recommends sticking with standard varieties, selecting those that are high in fibre.

"It's common for people who aren't Coeliac and do not have a gluten-sensitivity to opt for gluten-free products, including bread, on the belief that it's healthier," explained Bingley-Pullin.

"Similar to the diet yoghurts, to get the same taste and feel of bread containing gluten, a lot of gluten-free breads contain sugar, gums and thickeners and aren't in fact healthier than regular bread. When selecting bread, opt for a variety which is high in fibre such as wholemeal sourdough or soy and linseed."

5. YOGHURT-COATED ENERGY BARS

Easy and tempting as they are to snack on, yoghurt-covered energy or muesli bars aren't really the nutritious treat they appear to be.

"These bars can stand out as 'healthy' due to the association between yoghurt and health. However, the yoghurt in these bars is not similar to natural yoghurt from a tub. Specifically, it's usually made from a mix of sugar, vegetable oil, milk power and emulsifiers," said Bingley-Pullin.

"If you are after the goodness of yoghurt and fibre-rich bars, try a tub of natural yoghurt topped with some sugar free muesli and fresh fruit instead."

Or, if it's the grab'n'go factor that you're after, Bingley-Pullin recommended making your own energy bars using oats, nuts and seeds, with mashed bananas or dates to add sweetness.

6. READY-MADE STIR-FRY SAUCE

Stir-fry is up there as one of the best quick'n'easy dinner options for time-poor people, and whipping one up is often sped up through the use of a pre-made sauce, but it's actually the very thing that's letting the dish's health factor down.

"Stir-fries are often included in healthy eating plans because they are a meal which contains protein, lots of vegetables, some complex carbs while cooked with minimal fat. However, stir-fries can soon become unhealthy if a bottled sauce high in sugar, sodium, MSG and thickeners is used," Bingley-Pullin emphasised.

"Instead, stick to a simple sauce of soy, sesame oil, fresh ginger, garlic, lemongrass and chilli and use some vegetable stock or water for added moisture. This way, you are cutting down on sugar and additives, while getting the health benefits of fresh herbs and spices."