Today I was browsing through the Fitness Magazine's online site and saw an article titled "10 Foods to Never Eat", which I absolutely HAD to read through. I'll just start off by saying that I am a proponent of a healthy diet with everything in moderation and I strongly believe that excluding foods or even entire macronutrients (Carbs anyone?) is a path towards disordered eating. So in an effort to bring you a Real Life, Real Health take on these 10 taboo foods, I have broken down the article for you.
Original article
1. Frosting: Fitness Mag says to nix all store bought frosting because many of them still contain trans fats. I agree that limiting or avoiding trans fats is the way to go because they are chemically produced, have shown to be just as harmful if not more harmful than saturated fat, and are often found in foods that are in a box with an unnaturally long shelf life. That being said, please don't turn down a cupcake at a birthday party just because it has store bought frosting. Celebrate the occasion! When I have the option, I like to make my own frosting and I find that it turns out so much more fluffy and delicious than the store bought anyway!
2. Bagels: Fitness claims that because bagels have such a high glycemic index that you should avoid them altogether or run the risk of having skin breakouts. Let's be honest here, there is something so nice about a bagel with cream cheese every once in a while but I have to agree that this should not be an everyday food. Standard sized bagels are equivalent to 4 servings of grains and unless you add a protein to the meal, you might find yourself starving again in an hour because there isn't enough staying power in that hole-y wonder. Try only having half or finding a thin, whole wheat option that can both satisfy your craving and your body for longer than an hour.
3. Processed Baked Goods: Fitness recommends eliminating all processed cookies, cakes, doughnuts, etc... from your diet because they are high in sugar and hard to digest. The high sugar and slow digestion part is true, but that doesn't mean that one glazed doughnut is going to send you straight to pre-diabetes! I live near a krispy kreme store and will occasionally get myself ONE glazed doughnut to satisfy my sweet tooth. By occasionally, I'm talking once a month or so. Buying them in the grocery isn't the same and getting any other treat pre-made isn't worth it to me because I love to bake. One of the best parts about baking your own treats is that you know what's in them and there are so many great modifications to health up your recipes without losing the sweet goodness.
4. Soda: Yep, I'm all on board with cutting soda out of your diet entirely. It's nothing but empty calories and does much more harm than good to our bodies. Please, please, please, if you have children do not give them soda. Their beautiful teeth will thank you!
5. Sugary Cereal: Fitness claims that the high sugar and gluten in some cereals will cause skin problems so the food should be avoided. My problem with their claim is that they don't explain what counts as a sugary cereal. Yes, too much sugar is a problem and shouldn't your food do more for you than just spike your insulin? Here is my rule of thumb, at least 5g of fiber and 5g or less of sugar. It can be hard to find and doesn't taste nearly as good as Captain Crunch, but having high fiber foods in the morning can help you stay full. Add a little fruit for a more natural sweetness and that's what I call your food working for you!
6. Stick Margarine: Trans fat strikes again! I agree that avoiding trans fat containing margarine is a good idea. Use real butter or look for margarine made from trans fat free vegetable oils that are heart healthy. If used in moderation and not like pre-diabetic Paula Deen, then you can feel good about a little butter on your bread.
7. Jarred Tomato Sauce: Fitness says avoid jarred tomato sauce and make your own to save yourself the sugar rush. Now, I'm Italian and I do like to make my own red sauce, but sometimes you just don't have the time! This is where label reading really comes in handy. Look at the ingredients list to make sure there isn't any added sugar; tomatoes are sweet enough! Add some veggies to boost the nutritional value of the sauce while you're at it and don't stress over your meal not coming straight from "The Old Country".
8. Bacon: Oh, bacon. You must always be at the center of every controversy! Fitness says no to the egg's BFF because of the high saturated fat content, sodium, and nitrites/nitrates for preservation. Bottom line is that bacon and any other processed meat should be limited in the diet because there has been a correlation between high intake of these foods and colon cancer. There are now many options for nitrite/nitrate free bacon, turkey bacon, and even veggie bacon that can be a better option for those who crave those crispy strips, but they are all processed meat/meat substitutes so less is more!
9. Maraschino Cherries: I personally cannot stand these and don't understand why anyone would want to eat them in the first place, but they are popular with many people! Fitness says no-go due to the artificial dyes and high sugar content in these Sundae toppers. From a nutritional standpoint, unless you're eating the whole jar of these things, the one on top of your milkshake isn't going to cause as much of a problem as drinking that whole milkshake might. Fresh fruit is always your best bet, but let's not sweat the small stuff!
10. Soy Sauce: Fitness says soy sauce is far too high in sodium to be included in the diet and I tend to agree there. The low-sodium options are everywhere and if you really want to nix the Na, check out liquid aminos by Bragg. It's a soy sauce substitute made from liquid amino acids (the building blocks of protein) and produces the same savory flavor we all know and love.
There you have it! My take on the foods you should "never" eat. I think we need to stop thinking about what we can't eat and start thinking about what is going to best nourish our bodies. Whole, fresh, unprocessed foods should be the basis of your healthy diet, but sometimes you just have to live a little and enjoy the food you love!
Have a wonderful weekend!
Balance in all things!
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