What are all the hidden dangers in healthy food without us even being aware of it. As much as we strive to eat healthily and take care of our diet, mistakes are possible that we are not aware of. So we advise you to read another article on healthy food and avoid possible dangers. Although we all know approximately which healthy foods should be considered as such, there are also those that we call healthy and should be avoided. The foods we want to consider in this text include the following characteristics:
- foods with a lack of nutrients
- foods that cause gastrointestinal problems
- foods that affect the absorption of vitamins and minerals.
For each individual food that we present in this text, we will also present an appropriate alternative to foods that alleviate their shortcomings and are healthier for the body.
- Dairy products with reduced fat content
Today, there is almost no nutritionist, market corner, recreationist or athlete, and especially one mother who will refute the benefits of milk. As you know, milk is an excellent source of calcium, protein and vitamin D if it is added later in production. Milk and dairy products are used daily in various liquid or solid forms, they provide adequate hydration to the body, but are they always the best option. What dairy products with a reduced percentage of fat lack is just that – fat. Fats are a crucial factor for the full utilization of vitamins in the body such as A, D, E and K.
You should also know that the amount of fat in dairy products required for the absorption of vitamin E in the body is still unknown, while in the case of vitamins A and K, according to some research, it has been determined that the presence of a fat source is necessary. Despite all this, the minimum amount of fat required for absorption still does not follow any known trend or formula.
What we recommend is to try moderately fat dairy products, or to try consuming foods such as walnuts, olive oil, avocados or oily fish.
The biggest problem arises according to research which claims that about 65% of the human population after childhood has a reduced ability to digest lactose. Lactose intolerance is most pronounced in people of East Asian descent, where the percentage goes up to more than 90% of lactose intolerance. This phenomenon is very common among the people of West Africa, as well as among those of Arab, Jewish, Greek and Italian origin.
Decreased ability to digest lactose can lead to problems such as bloating, diarrhea, gas, etc. If you experience some of these symptoms more often, it would be a good idea to consider completely eliminating milk for at least a week to determine if it is the main culprit for your problems. After a week, you can try a moderate intake of milk with an increased amount of fat until you find the optimal amount of milk and fat that suits your body.
Legumes are often a popular option for recreational athletes in case they want to increase their protein, fiber and iron intake. In vegetarians, legumes are even a key element because in combination with rice they are a complete source of protein. However, before you attack legumes, let’s take a look at their properties and the content of phytic and phytic acid, which determine their properties.
Phytic acid is an antioxidant, but it affects the inhibition of iron absorption, which can cause a lack of iron in the body over a long period of time if large amounts of legumes are consumed. Research has not been able to find out what a large amount of legumes is, but the general determinant can be one can of legumes a day for a period of 6 to 12 months.
Minerals whose absorption is hindered by phytates refer to zinc, calcium, iron, copper and magnesium. Needless to say, consuming a larger amount of legumes in one meal can lead to gastrointestinal problems (or gas problems).
If you also have problems with legumes, the general advice is to use meat, dairy products and eggs as primary sources of protein, while using legumes as a dietary supplement and only as a need to ingest primary sources of fiber.
- Rice biscuits
A common choice among recreational and professional athletes as the primary source of carbohydrates. Many newspaper articles and nurses claim that the main reason why rice biscuits should be avoided is the fact that they have a high value of glycemic index and insulin. Despite these facts, the main problems of these foods are nutritional deficiencies and high levels of processing. This raises the question of why they would not use real unprocessed foods. One cup of cooked brown rice contains 88% of your daily manganese needs, 34.7% selenium, 23.1% phosphorus, 21.1% copper, 20.9% magnesium and 3.5% fiber. You will certainly not be able to get all these nutritional values out of biscuits, but we must certainly admit that they are cheaper and great for quick snacks with your feet.
Also pay attention to the composition of the biscuits you buy. Most people will prefer those with chocolate or some other topping, which significantly increases the number of unnecessary calories. If you are looking for good carbohydrates and at the same time you want to reduce your intake of processed foods, use rice in its original form or choose oatmeal, potatoes or quinoa. If you really like rice biscuits, use those with a reduced proportion of salt and toppings, so use peanut butter or some similar quality topping that will enrich your meal with nutrients.
- Fruit juices
There is no need to comment that the purchased fruit juices are a composition of sugars and substances that provide color and characteristic taste and smell. Fruit juices do not have a fiber content but therefore have a high sugar content which encourages large changes in blood sugar concentration, which in fact would not happen if you used the fruit in its original form and fiber content. In addition, the fruit in liquid form cannot provide enough satiety as in the case of solid foods, so it can very easily lead to overeating or increased intake of such foods, which can later lead to an increase in fat deposits in the body.
Did you know that pieces of fruit such as oranges and grapes provide significantly faster satiety after consuming them, from 60-120 minutes after consumption compared to their similar counterparts in the form of juices.
Our advice is to occasionally drink some fruit juice if you need to, but to consider consuming whole pieces of fruit that will provide you with enough nutrients and fiber.