1. Full Wheat Bread
As a healthy as full wheat bread has been said to be in alternative to refined wheat, the whole truth is that they are not really made from actual whole grains. It is just a marketing gimmick. Full wheat bread is better than refined wheat but most foods labelled as “whole grains” or “full grains” are not made of whole grains.
The grains have been pulverized into very fine flour that is just as easily digestible and spikes blood sugar just as fast as the refined grains.
The truth is that whole wheat bread has a glycemic index (a measure of how quickly foods spike blood sugar) that is just as high as regular white bread.
Full wheat bread might contain a little more fiber and some more nutrients, but there really isn’t much difference when it hits our systems. Again, there really is no nutrient in wheat whether whole or refined, that one can’t get in even greater amounts from other foods.
There are some grains out there that seem to be healthy for people who can tolerate them, but wheat definitely does not belong in that category. Many studies show that the so called whole wheat bread can lead to health problems, especially in people who are sensitive to gluten (the major protein in cereal)
2. Fruit Juices
Fruit juice is often perceived as healthy since we are made to believe it comes from fruit. Well, that may not totally true. Sometimes “fruit juice” is actually just fruit flavoured sugar water. There may actually not be any fruit in it. It may just be water, sugar and some chemicals that taste like fruit. But even If you can get your hands on real, 100% fruit juice, you still shouldn’t be drinking it all the time.
The problem with fruit juice, is that it’s like fruit except with all of the good stuff taken out. Whole fruits do contain some sugar, but it is bound within the fibrous cell walls, which slows down the release of the sugar into the bloodstream.
But fruit juice is different. There’s no fiber, no chewing resistance and nothing to stop you from downing massive amounts of sugar in a matter of seconds. One cup of orange juice contains almost as much sugar as two whole oranges.
The sugar content of fruit juice is actually very similar to sugar-sweetened beverages like Coca Cola.
Preferably, eat whole fruit, but avoid fruit juice if you’re trying to lose weight.
3. Breakfast Cereals
Cereals are the worst foods you can possibly eat at the start of the day. They are usually loaded with sugar and refined carbohydrates, which are some of the most fattening ingredients in existence.
Starting your day off with a processed cereal will spike your blood sugar and insulin levels. When your blood sugar crashes a few hours later, your body will call for another snack high in refined carbohydrates
Read the label, because most breakfast cereals, even those with health claims like “low-fat” or “whole grain” on the package, are usually loaded with sugar. If you’re hungry in the morning, eat breakfast but choose something unprocessed and that has protein in it (like eggs and vegetables).
If you really must eat cereal for breakfast, find one that doesn’t include sugar or highly refined grains.
4. Commercial Salad Dressings
Vegetables are very healthy. They’re loaded with nutrients, antioxidants, soluble fiber and various goodies. For this reason, salads are usually very healthy meals.
However, a lot of people don’t like the bland taste of vegetables, so they add dressing to their salads. The problem with most commercial dressings is that they’re made with nasty ingredients like soybean oil and high fructose corn syrup.
It is much better to make your own dressing. Something with extra virgin olive oil, vinegar and some spices is a much healthier option.
Obviously, salad dressings can also be very high in calories and it is easy to consume a lot of them, which can be a major problem.
5. Low Fat Yogurt
Yogurt is often considered to be a healthy food and it is. But the problem is that most yogurt found in stores is low-fat yogurt, which is highly processed garbage.
When food manufacturers remove the fat from foods, they taste terrible. That’s why they add a whole bunch of other stuff to compensate for the lack of fat.
In the case of yogurt, they usually add sugar, high fructose corn syrup or some kind of artificial sweetener.
But new studies are showing that saturated fat is actually harmless, so low-fat yogurt has had the good stuff removed, only to be replaced with something that is much, much worse.
There is also no evidence that dairy fat contributes to obesity. In fact, one study showed that people who ate the most high-water dairy products were the least likely to become obese. So eat real, full-fat yogurt, but avoid low-fat yogurt like the plague.
6. Trail Mixes
Trail mixes usually contain dried fruit, nuts or peanuts, sometimes along with some chocolate and grains. This is a very energy dense snack. The dried fruit has a lot of concentrated sugar and the nuts are loaded with fat in a dense package.
For this reason, it is excellent when you need a lot of energy such as when you’re hiking.
However, most people today are not suffering from a lack of energy. Trail mixes are high-carbohydrates and high-fat at the same time, which is a terrible combination if you are trying to lose weight.
That being said, trail mixes are fine if you don’t consume too much at a time.
Oil Popped Popcorn
Popcorn is a tasty and healthy snack. Its complex carbohydrates give you energy and stamina and its high fiber content fills you up. Plus, it has a rich antioxidant content. But, the commercial oil-popped popcorn you enjoy at the movie theater is not at all a healthy choice, especially when you are striving to lose weight. It is laden with calories, fat and sodium.
Enjoy homemade air-popped popcorn and flavored with a variety