10 "Healthy" Foods That Are Worse Than You Think
Summary
TLDRThis video script uncovers the truth behind 10 commonly perceived 'healthy' foods that may not be as beneficial as believed. From sugar-laden yogurts and pre-packaged oatmeals to deceptively simple white rice and high-sugar fruit juices, the script sheds light on the hidden pitfalls in popular nutrition choices. It emphasizes the importance of understanding food preparation, ingredient quality, and portion control for a balanced diet, advocating for informed eating and debunking the myth of 'trap foods'.
Takeaways
- 🍼 Yogurt is often perceived as a healthy food, but many varieties contain high levels of sugar and lack the protein content that makes it a nutritious choice.
- 🥣 Flavored prepackaged oatmeal can be a trap due to its high sugar content, which rivals that of a glazed donut.
- 🍣 Sushi, while containing nutritious fish, is often served with high amounts of white rice and sugary sauces, making it less healthy than it seems.
- 🔴 Baked beans are high in sugar and can be deceptively unhealthy despite being made from nutritious navy beans.
- 🥩 Deli meats can contain harmful chemicals, preservatives, and additives, making them a less healthy protein source than whole cuts of meat.
- 🍹 Fruit juices often have added sugars and lack the fiber and nutrients found in whole fruits, making them a less healthy choice.
- 🌰 Hazelnut spread contains a high percentage of sugar and should not be considered a health food despite its nut content.
- 🍪 Granola, while made from healthy ingredients, is calorically dense and can easily contribute to excess calorie intake when eaten in large amounts.
- 🏃 Sports drinks are designed for athletes and should not be consumed casually as they are essentially sugary water.
- 🍫 Dark chocolate with high cocoa content can be nutritious, but most commercially available varieties contain too much sugar to be considered truly healthy.
- 🥗 The script emphasizes the importance of being aware of 'trap foods' and making informed choices to maintain a balanced and healthy diet.
Q & A
What are 'trap foods' as mentioned in the script?
-Trap foods are items that are commonly perceived as healthy but may not contribute significantly to one's health when consumed, often due to their preparation methods prioritizing flavor over nutritional value.
Why is yogurt often considered a trap food in the context of the script?
-Yogurt is considered a trap food because many varieties found in stores, especially those with added fruit flavors, contain high amounts of sugar and lack the protein density that healthier yogurt options like plain Greek yogurt provide.
What is the issue with 'fruit at the bottom' yogurts according to the script?
-The problem with 'fruit at the bottom' yogurts is that they often contain a significant amount of corn syrup and little fruit juice, which hardly provides the nutrients expected from fruit, leading to a high sugar and low protein content.
What is the recommended alternative to flavored prepackaged oatmeal mentioned in the script?
-The script recommends making oatmeal from scratch using plain oats, as this allows for control over the ingredients and quantities, avoiding the high sugar content found in many prepackaged varieties.
Why does the script classify sushi as a trap food?
-Sushi is considered a trap food because, while the fish itself is nutritious, the typical American sushi roll often contains a large amount of white rice and is accompanied by sugary sauces, which can contribute to a high calorie intake without the corresponding nutritional benefits.
What is the main issue with baked beans as described in the script?
-The main issue with baked beans is their high sugar content, which can reach up to 25 grams per 250 grams of the product, making them a less healthy option despite being made from nutritious navy beans.
Why should deli meats be approached with caution according to the script?
-Deli meats should be approached with caution because they often contain chemicals, preservatives, and additives that are not beneficial for health and may even be associated with health problems such as carcinogenic effects.
What is the problem with fruit juices as discussed in the script?
-Fruit juices are problematic because they often lack the fiber and beneficial nutrients found in whole fruits, and many contain added sugars, making them essentially liquid calories that are easy to overconsume.
Why is hazelnut spread criticized in the script?
-Hazelnut spread is criticized because it typically contains a high amount of sugar—about 50% of its content in a 40-gram serving—and often includes unnecessary high omega-6 oils, making it far from a healthy food choice.
What is the issue with granola as a snack, as mentioned in the script?
-The issue with granola is that it is calorically dense and can be very easy to overeat, especially when it is combined with additional sugars, oils, and other ingredients, which can contribute to unnecessary calorie intake.
Why are sports drinks considered a trap food in the script?
-Sports drinks are considered a trap food because they are designed for replenishing electrolytes and glycogen after intense physical activity, but when consumed casually, they offer no additional benefits and are essentially sugary water.
What is the potential misunderstanding about dark chocolate according to the script?
-The potential misunderstanding about dark chocolate is that while high-cocoa-content dark chocolate can be nutritious, many products marketed as dark chocolate contain high amounts of sugar and do not meet the nutritional standards of true dark chocolate.
What is the overall message the script conveys about nutrition and food choices?
-The script emphasizes the importance of being aware of the true nutritional value of foods, even those perceived as healthy, and encourages making informed choices by controlling the ingredients and preparation methods of meals.
Outlines
🍦 The Trap of 'Healthy' Foods: Yogurt and Beyond
This paragraph discusses the misconception that certain foods are healthy when they are not, focusing on yogurt as an example. It points out that while yogurt is widely considered a nutritious dairy product, many commercial varieties contain high amounts of sugar, particularly 'fruit at the bottom' and 'blended' yogurts. The speaker suggests that plain Greek yogurt is a better choice due to its higher protein and lower sugar content, allowing for healthier customization of flavor. The paragraph also touches on the importance of being aware of food preparation methods and ingredients to avoid these 'trap foods'.
🍲 The Hidden Dangers of Flavored Oatmeal and Sushi
The speaker continues the theme of deceptively unhealthy foods by examining flavored prepackaged oatmeal, which is high in sugar, and sushi, which despite containing nutritious fish, often comes with a high-carb, low-nutrient rice component. The paragraph emphasizes that while oats are a great source of fiber and nutrition, the added sugars in flavored versions can negate their health benefits. Similarly, sushi, especially when it includes large amounts of white rice and sugary sauces, can be a 'trap food' despite its reputation as a healthy choice.
🥫 The Perils of Processed Foods: Beans and Deli Meats
This paragraph highlights the issues with processed foods, such as baked beans and deli meats. Baked beans, despite being made from nutritious navy beans, are often packed with sugar, making them a 'trap food'. Deli meats are also called out for containing artificial preservatives and additives that can be harmful. The speaker advocates for choosing whole, unprocessed foods like fresh meat and making homemade versions of processed items to maintain control over ingredients and avoid health pitfalls.
🍹 The Misleading Health Claims of Fruit Juices and More
The paragraph addresses the misleading health claims of fruit juices, which often contain added sugars and lack the beneficial fibers and nutrients found in whole fruits. It also touches on the high calorie density of foods like hazelnut spread and granola, which can contribute to weight gain when consumed in large quantities. Sports drinks are criticized for being unnecessary for casual consumption and essentially sugar water, while dark chocolate, despite its nutritional benefits, is still high in sugar and should be enjoyed in moderation. The speaker concludes by emphasizing the importance of balance in nutrition and being aware of common pitfalls in food choices.
🌟 Conclusion: Advocating for Informed Food Choices
In the final paragraph, the speaker concludes the video by reiterating the importance of making informed food choices and maintaining a balanced diet. They encourage viewers to do their own research and to be advocates for their own health. The paragraph serves as a reminder that while many foods may be marketed as healthy, it's crucial to look beyond labels and understand the nutritional content and impact of what we eat.
Mindmap
Keywords
💡Trap Foods
💡Yogurt
💡Oatmeal
💡Sushi
💡Beans
💡Deli Meats
💡Fruit Juice
💡Hazelnut Spread
💡Granola
💡Sports Drinks
💡Dark Chocolate
Highlights
The talk discusses 'trap foods', which are commonly perceived as healthy but may not be as beneficial as believed.
Yogurt, often considered a healthy dairy product, can be misleading due to added sugars in flavored varieties.
Fruit at the bottom and blended yogurts can contain high amounts of sugar compared to protein, making them less healthy than thought.
Plain Greek yogurt is recommended for those seeking a healthier, protein-rich option.
Prepackaged oatmeal, despite oats being nutritious, can be high in sugar and not as healthy as homemade versions.
Sushi, while containing healthy fish, can be a 'trap food' due to the high carbohydrate content from rice.
Baked beans are highlighted as a 'trap food' due to their high sugar content, despite being made from nutritious navy beans.
Deli meats are criticized for their chemical preservatives and additives, which may not be beneficial for health.
Fruit juices are called out for their lack of fiber and potential added sugars, suggesting whole fruits as a better option.
Hazelnut spread is criticized for its high sugar content, which undermines its potential health benefits.
Granola, while nutritious in small amounts, can be calorically dense and easily overeaten.
Sports drinks are only beneficial for replenishing electrolytes and glycogen after intense physical activity, not for casual consumption.
Dark chocolate, especially those with high cocoa content, can be nutritious but should be consumed in moderation due to sugar content.
The importance of balance in nutrition is emphasized, suggesting that enjoying food in moderation is key to a sustainable diet.
The video encourages viewers to do their own research and make informed decisions about their dietary choices.
The speaker shares sympathy for those struggling with nutrition due to a lack of information or misleading marketing.
The talk aims to raise awareness about common dietary pitfalls and provide alternatives for healthier eating.
Transcripts
today I finally wanted to expand this
series with something that I think can
benefit both those that are new and
experienced in the realm of nutrition
when you listen to enough different
people talk about healthy foods you
start to hear a lot of the same examples
unfortunately there's a fair amount of
foods out there that are considered
healthy that are really not helping as
much as you'd think or even at all and
possibly more importantly there are a
good amount of foods out there that are
great nutritious and un fattening that
are prepared in a way that prioritize
flavor over Health many of these are
presented as healthy until you actually
start digging into how they're made and
what they're made of in the nutrition
World these are often referred to as
trap Foods today I want to go over 10 of
the most common foods that many people
believe are healthy that in reality are
only good for at best expanding your
waistline when I think trap Foods the
very first thing that comes to mind is
yogurt and this is quite possibly the
most important one because yogurt is
generally agreed upon to be a
top-of-the-line dairy product one of the
healthiest foods out there and one of
the most accessible ways to include
protein in your diet but I would be
willing to bet that every single person
who's eaten yogurt has at some point
fallen for the Trap the problem is when
I'm browsing through the yogurt section
the actual healthy protein dense per
calorie variant seems to be actively
hidden among an ocean of different
flavors and names of fruit at the bottom
and Blended yogurts seriously next time
you're at the grocery store see for
yourself the overwhelming majority of
the time fruit at the bottom yogurt is
just the worst because it's basically
false advertisement granted most of it
is fairly standard yogurt but at the
bottom is a ton of corn syrup and a
little bit of fruit juice that hardly
contains any of the nutrients you'd hope
to get from fruit anyway your usual size
cup of Fruit at the bottom yogurt which
is about 150 g typically contains
anywhere from 15 to 30 gam of sugar and
5 to 10 g of protein you know what else
has that ratio a Reese's cup Blended
yogurts are a bit better typically a 150
g cup contains 10 to 20 g of sugar and
10 to 15 g of protein simply put this is
still not good for something that you
are most likely relying on as a healthy
protein Source if you're eating yogurt
for health purposes plain Greek yogurt
is what you're looking for it's going to
have 15 to 20 gr of protein in the same
amounts and 5 gr of sugar at the very
most with none from added sugars then
you could add what you want for flavor
from there if you want to add some fruit
good because you can control it you know
you're including fresh fruit containing
a controlled amount of more complex
sugars and nutrients and antioxidants
you'd actually expect to get from Fruit
untainted by some company who is trying
to Market it or preserve it and just a
personal recommendation cinnamon tastes
great in yogurt but again it all comes
down to control and with fruit at the
bottom yogurts and Blended yogurts it's
tough to do that staying in the realm of
breakfast foods the next trap you're
likely to encounter is oatmeal but
specifically flavored prepackaged
oatmeal now oatmeal itself is great it's
nutritious it's fibrous it's satiating
and it allows for plenty of variety
realistically oats are probably the best
grain and because of this it's one of
the first additions to many people's
diets when they decide to make a change
oatmeal for breakfast getting the day
started right it's not a bad call the
problem is people tend to go for the
flavored prepackaged oatmeals and those
are just loaded with sugar your average
serving size for oats is half a cup
anywhere from 40 to 50 g your typical
flavored packet of oatmeal will contain
12 to 15 gam of sugar in that amount to
put things in perspective that's about
as much sugar as there is in a glazed
donut now I understand maple syrup brown
sugar they're great I like them too but
eating that every morning is going to
add up and not help if health or weight
loss are your goals fortunately the
solution is going to sound pretty
familiar it's the exact same as yogurt
make it yourself oats themselves are
pretty cheap and easy and for flavor
again you're in control of the
quantities it doesn't take much maple or
brown sugar to taste good though I
personally prefer honey cinnamon some
peanut butter or better yet fruit
berries bananas stuff like that again
it's all about control and getting the
first meal right can really set the
tempo for the rest of the day especially
if you're trying to lose fat making your
opening meal a sugar bomb is probably
not going to help this next one breaks
my heart a lot because one of the most
hidden perceived as healthy trap Foods
out there is Sushi now don't get me
wrong fish is amazing we've been over
this several times on top of sushi you
typically have Sashimi of salmon tuna
Yellow Tail shrimp eel octopus Etc and
they're all phen phenomenal they are
truly some of the most nutritious Foods
on the planet with highlights being low
calorie protein and Omega-3s the problem
is as with a lot of things the ratio in
standard Sushi fish on rice at least in
the US you're getting at best oneir fish
and in rolls you're getting much less on
top of usually some kind of sugary sauce
and what's taking up the rest maybe some
fruits and vegetables but usually a heap
of white rice now in the past a lot of
people got on to me about putting white
rice down one of the most common points
Point people made was many people
especially from Asian countries eat a
ton of white rice and they're among the
healthiest on Earth and you can't tell
me with a straight face that this is a
causation instead of a correlation
because let's take a look at everything
else they eat plenty of seafood full of
protein full of essential fats
nutritious fresh plant Foods loaded with
micros and all of it untainted by
processing and harmful nutrients like
added sugars trans fats excessive
omega-6s and preservatives and they walk
everywhere there average citizen puts
the average American to shame in terms
of health and diet and I think they can
afford to let white rice slide white
rice is by nature a simpler carbohydrate
it lacks a complex nutrient profile and
is thus very quick to be broken down and
absorbed into the bloodstream to be
stored as fat if not used quickly now
you'll often find athletes and
bodybuilders use this to their advantage
eating it before a workout for energy or
using it to refill their glycogen stores
much like sugar white rice is basically
just fuel your body needs fuel your body
doesn't need this much fuel especially
since I've never seen someone eat sushi
and then go exercise right after so eat
sushi and enjoy Sushi I know I sure do
appreciate the fish because that's what
everybody's actually there for anyway
but just please acknowledge that Sushi
as we know it is a trap food and more
than anything appreciate Ginger over the
last couple years I've talked a lot
about beans and they're pretty great
unfortunately I personally grew up on
baked beans they were quite possibly my
family's go-to side dish and they are
without a doubt a trap food as I said
beans themselves are great nutritious
cheap accessible versatile it's really
hard to go wrong with them when people
start including them the natural train
of thought is that it doesn't really
matter what type and for the most part
they're not wrong so they tend to go for
the most well advertised the one with
the fancy label and the promise of a
hearty home style dish and wait is that
bacon yeah they're trapped what's
labeled as baked beans in most stores
contains roughly 25 g of sugar per about
a 250 g cup that is basically gram for G
the equivalent to most sodas now yes
underneath that sugar coating is
typically navy beans one of the more
nutritious kinds providing protein fiber
and a lot of essential vitamins and
minerals but it's still not really a
worthwhile deal and to me a big part of
it is again control and awareness when
you drink a soda you expect sugar and
you can account for that but for the
novice individual who hears beans are
good for you and they think oh well
baked beans are my favorite and then
they're not even aware of the potential
detriment the fact that they might as
well be eating a cup of beans with a
glass of soda please if your goal is
healthy weight loss like I know a lot of
people's is make the switch it'll make
things a lot easier for a lot of people
when they start on the nutrition Journey
they're told to prioritize protein and
for many people the easiest most
accessible protein is meat unfortunately
in their search for easy meat many fall
into the Trap of deli meats now meat
itself is a protein dense micro dense
allar around pretty safe and healthy
food F group that being said there are a
few known exceptions to this most people
are aware that processed meats are not
worth it and higher fat Meats aren't
going to do you that much good past a
certain point but deli meats seem like
such a weirdly innocent gray area
because the problem with deli meats
isn't necessarily traditional processing
or excessive fat or a lack of nutrients
the problem is chemicals preservatives
additives many of which I can't even
pronounce properly these are artificial
they exist purely for the intentions of
taste and preservation and definitely
not human consumption because they are
associated with a ton of problems not
least of which being carcinogenic and
what's so annoying is that this one is
such an easy fix just get real meat real
chicken breast real turkey breast if
cost becomes an issue buy it in bulk and
freeze it just don't be thinking this
borderline rubber-like material is a
good choice for a lean protein Source
you will regret it next up we've got a
popular childhood favorite fruit juice
now fruit is amazing we've been over
this many times fruit juices on the
other hand are a problem because of
something that we've talked about before
they're liquid calories especially from
sugar are so much easier to consume when
they're liquid first off fruit juices
lack a lot of the nutrient appeal of
fruits you lose a lot of fibers and a
lot of beneficial micros and plant
compounds in the skin nutrients are
Stripped Away little by little until
eventually you might as well just be
drinking a fruit flavored glass of water
with granulated sugar now most fruit
juices you'll find don't go that far but
they'll often make up for it with added
sugars in my personal experience all of
Apple orange grape grapefruit
pomegranate cranberry pineapple and
Cherry juices more often than not
contain added sugars added in after the
juicing process much like yogurt it
feels like they make an active effort to
hide fruit juices that don't contain
added sugars and their quantities always
blow me away if you drink fruit juices
to try to avoid other sugary drinks
they're hardly helping you and if health
or weight loss is your goal please just
eat real fruit
the next trap food we've got is another
common childhood favorite hazelnut
spread now nut Butters are generally
considered to be a safe nutritious
Middle Ground of a treat barring
hydrogenation they're generally dense
enough in protein and healthy fats to
make up for potential pitfalls hazelnut
spread though takes it a bit too far it
really doesn't even deserve to be in
these same sentence as nut Butters in a
40 G serving size of your typical
hazelnut spread about 20 G of that will
be sugar guys that's 50% this is
literally diabetes in a jar then they
add typically some unnecessary High
omega-6 oils like palm oil and at this
point you're barely getting any of the
hazelnut or even cocoa advertised under
no circumstance can your typical
hazelnut spread ever come even remotely
close to being considered a health food
don't fool yourself into thinking that
this is an apt replacement for a healthy
meal sometimes with trap Foods it's not
even about the quality of nutrients but
the sheer quantity of calories that you
can eat in a tasty snack and to me
nothing exemplifies this better than
granola granola by definition is just
fine it's really just oats nuts and
seeds it's very fibrous it's full of
healthy fats and it's overall a great
snack in reasonable amounts the problem
is that no one eats it in reasonable
amounts an ounce of your typical granola
is over 100 calories and the stuff can
be quite addictive and let's face it
nobody ever has granola without dressing
it up a little bit extra sugars extra
oils chocolate dried fruits and if you
buy it from the store preservatives you
honestly might have a stroke reading the
ingredients list like most things in
this video there is a way to make it
just fine but nobody's going to go out
of their way to do that and anyone
already struggling with their weight is
fairly likely to splurge on something
like this even when made properly this
is a calorically dense food that passed
a certain very easy to pass point is
going to contribute little but extra
calories something that most people
either don't want or as I keep harping
on would at least like to be aware of
now this next one for the longest time I
didn't actually actually know was a
problem for people but I definitely now
think it fits in the Trap definition
that being sports drinks now sports
drinks do have their place they are
designed for athletes during athletic
events what a concept they're a quick
and simple way to replenish your
electrolytes and glycogen stores after
some intense physical activity where you
burn through those but when you drink
them casually there's no need for these
nutrients they're just sugary water and
I can't tell you how many people
especially kids choose these over sodas
thinking it's a healthier option I mean
I guess technically it is but 99% of the
time they're just beta sodas in 12 fluid
ounces roughly 360 ml popular sports
drinks will contain about 20 to 25 gram
of sugar while your typical soda will
have about 30 to 35 gram in the same
amount it's kind of the equivalent of
changing from a double chocolate chip
cookie to just a regular chocolate chip
cookie except in this case it's liquid
so not satiating and it's glorified by
the whole Sports World yeah they're a
much bigger trap than I initially
realized
and the last food that I consider to be
a trap food that I want to talk about
today is dark chocolate now proper dark
chocolate pushing 80% cocoa does have
its Merit it's quite nutritious
definitely not low calorie but very
nutrient dense gram for gram it contains
more protein than eggs more fiber than
pretty much every vegetable in existence
and a very impressive microc content
including copper iron magnesium
phosphorus and zinc cocoa is also full
of flavonoids that have antioxidant
properties and are shown to help heart
health how however these in reality
should be a nice bonus to a treat you're
already enjoying in moderation because
calling dark chocolate health food is
still a bit of a stretch even in that
80% cocoa chocolate the other 20% is
still mainly sugar and that is the best
case scenario because most Foods
advertised as dark chocolate don't even
make it that far many brands have
chocolate variants that go by some other
name with the word dark in it because it
doesn't actually pass as dark chocolate
there's not enough cocoa and too much
sugar but most people just browsing the
shelves are not going to notice if dark
chocolate is something that you see
yourself indulging in at least make sure
you check the amounts that are in it and
there you have it 10 foods that you may
have once thought were healthy that
you'll never get trapped by again I feel
the need to reiterate that I am fully
advocating balance in your nutrition
fats have their place carbs have their
place sugar has its place enjoy your
food and keep a good relationship with
it because if your perfect diet makes
you miserable you're not going to follow
it anyway with many of the foods I've
talked about today I believe I've made
it clear that there is a better
alternative literally just right around
the corner but more importantly I just
wanted to bring awareness to some of the
most common pitfalls people have hit
after they've already made the decision
to make a change in their life I have
full sympathy for people who actively
try to work on themselves and struggle
due to a lack of information or Worse
straight up deception hopefully videos
like this can make the road on that
Journey a little smoother now if you
enjoyed the video or at the very least
learned a little something I encourage
you to subscribe to let me know to make
more like this go ahead and let me know
down in the comments what other topics
you think could fit in a format like
this and remember that all I ask is that
you do your own research and advocate
for your body you only get the one
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