I believe that many friends have a "healthy eating style list" in their hearts, right?
For example, getting up in the morning to drink a cup of honey water can nourish the face and laxative, drinking a cup of yogurt after eating hot pot can promote digestion, and whole grain cereal is suitable for meal replacement...
But the actual situation is that after eating for a period of time according to these lists, not only is it not much health, but it will also gain several pounds.
(Source: giphy)
What's the problem? Today I will tell you a huge misunderstanding in nutrition: healthy food ≠ low calories.
In fact, many healthy foods that everyone thinks of, such as yogurt, nuts, whole grain dried cereals, etc., only consider the positive nutritional effects of such foods, such as high protein, high unsaturated fat, high dietary fiber, etc., but rarely "insert into the life scene" from the perspective of overall nutrition and calorie balance, and judge its health significance.
What does that mean? They are indeed healthy foods, but sometimes the calories are explosive.
Image source: Stand Cool Helo
Honey and xylitol are often used as "healthy alternatives" to sucrose and fructose syrup.
In fact, the benefit of honey is only that it has some more nutrients, and the advantage of xylitol is only that its glycemic effect is lower than that of monosaccharides and disaccharides.
But it should be known that honey and xylitol have the same calories as sucrose [1].
Honey itself is also a kind of free sugar, it is only a natural source, in addition to moisture, more than 99% is still monosaccharides and disaccharides. Therefore, replacing a spoonful of sugar in grapefruit tea with honey will not reduce the intake of calories in addition to the taste is better.
Xylitol is even more confusing, many people have heard that it is suitable for diabetic people contemporary sugar to eat, but also does not cause caries, on the kuang kuang desperately eat, but the low glycemic effect and low calories have nothing to do with it! Xylitol is a kind of sugar alcohol, which will also metabolize and produce energy in the body, so eating too much will also be fat.
There are 3 advantages of yogurt: well-absorbed protein, higher calcium content, and the benefits of fermented foods themselves (which do not help digestion).
But most of the yogurt sold in supermarkets is flavored yogurt or lactic acid bacteria drinks. In order to taste good, many of these yogurts have added about 10% sugar, plus their own yogurt contains a small amount of lactose, and the sugar content can reach more than 15%!
Every sip you take is a calorie!
Humus bamboo is a high-quality soy product with Chinese characteristics and contains a lot of high-quality protein. But it also contains a lot of grease, because it is itself the product of the layer of oil slick on the top when making soy products and then dried.
The calories per 100g of dried curd bamboo exceed 450 kcal, and there are also 300 kcal/100 g of water to reach the state of ready-to-eat [2], so the role of curd bamboo in the diet should be similar to that of pork.
Many people eat a plate of cold mixed rotten bamboo and think that they have eaten a plate of green vegetables, but the goose actually eats a plate of cold mixed pork head meat.
Fried tofu bamboo is like fried crispy meat, the calories exceed 500 calories per 100 grams, and everyone can make up for its delicious and crispy feeling.
The advantages of nuts are high-quality protein of plant origin, a large number of unsaturated fatty acids (containing essential fatty acids), dietary fiber and phytochemicals are also abundant.
However, the fat content of nuts is extremely high, between 10% and 20%, and the fat, whether it is essential or non-essential, its calories are as high as 9 kcal/g.
Some small partners are accustomed to eating nuts as snacks, and once they eat, they can't stop, far exceeding the daily needs, and the extra parts have grown into meat.
The nutrition of the fruit is very remarkable: vitamins and a large number of antioxidants, are essential for every day as a quality food.
However, for some very delicious fruits, it also means that the calories are high.
Tropical fruits, in particular, bananas, mangoes, dragon fruit, longan, lychee, and durian— all contain more than 10% sugar [2].
Durian and bananas, in particular, are not only high in sugar but also contain more starch – almost replace staple foods, but many people still treat them as desserts after cooking, so you are not fat who is fat?
The best way to eat these high-sugar fruits is to eat only one fist size and reduce the amount of rice in one fist at the same time.
The reason why dried fruits and vegetables are mistaken for healthy foods is mostly because it is a fruit and vegetable. But unfortunately, in the process of making dried fruits and vegetables, fruits and vegetables may have been "denatured" by various means.
If it is fried, then it can be tacitly agreed that this food is not much different from potato chips and fries, and their oil content is almost shoulder to shoulder.
Of course, there is another type of "freeze-dried" type of vegetables and fruits. For freeze-dried vegetables, it is important to pay attention to whether too much salt is added, while many freeze-dried fruits will add sugar. Because the fruit tastes more sour, it needs to be sweetened to be accepted by everyone, so it can basically be classified as a snack.
Fruit cereal sounds beautiful, right? It seems to be the handle in the grain, after all, it is fruit + oats, and it is simply not too healthy to eat for breakfast.
But in fact, most fruit cereal is likely to be "wrapped" oatmeal including sugar and starch, because it tastes better and crisper, and it can be sweeter after soaking milk.
Fruit granules depend on whether they are freeze-dried or sugar-sweetened dried fruits, which have a very high sugar content and can only be used as occasional candy, rather than as fruit.
This type of fruit cereal can usually reach nearly 500 calories per 100 grams, which is only slightly lower than potato chips.
Drinking coffee in the right amount of range is more beneficial than harmful to the human body. The premise is that this cup of coffee is pure coffee + milk, rather than a product of adding a bunch of plant fat and sugar.
The hard wound of instant coffee lies in the powdered fat and sugar.
In order to add a silky and sweet taste to the bitter coffee, instant coffee is equivalent to adding a lot of sugar + oil, which is the same as drinking milk tea next door.
Unlike the "soup" in the mainland", Western-style soup is actually a staple food.
For example, the famous pumpkin soup is a thick soup made of flour + butter + pumpkin puree, which can be combined with a slice of bread and a bowl of salad to form a simple meal.
So people who want to lose weight must not really drink Western-style soup as "soup", drink and then suck a meat sauce spaghetti, you think it is very healthy, in fact, the carb explosion, will be fat.
Many people think that the food at home is nutritious and healthy, Sichuan parents are good at fish and meat shreds, boiled meat slices, northeast parents often make three fresh, pot and meat, just think about it and droole... But in fact, the amount of fat in these dishes is also very high, and when eating, you must control the amount, don't think that it is your own home meal to inhale madly.
(Source: soogif)
For the above foods, although they do contain a lot of nutrients and are worth eating, "moderate" is the most important.
Here is a simple way to judge "what is the right amount", that is, do not eat the above foods when you are most hungry.
First use low-calorie, high-dietary fiber food to pad the stomach, wait until 70% full, and then order the above high-calorie nutritious foods, it is not easy to fall into their calorie trap!
Special author: Luo Xiao (Early Summer) | Registered dietitian in China and Australia
bibliography:
[1] Luo, X., Arcot, J., Gill, T., Louie, J. C., & Rangan, A. (2019). A review of food reformulation of baked products to reduce added sugar intake. Trends in Food Science & Technology, 86, 412-425.
[2] Food caloric data from Chinese Food Ingredient Table (Volume 1) (2nd Edition)
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