5 not-so-healthy health foods

Before you pour yourself a bowl of Cranberry Almond Crunch cereal, snack on that tub of yogurt, reach for the whole grain bread or quench your thirst with a bottle of enhanced water, you might want to do a little label sleuthing. According to a recent report from Baylor Health Care System in Texas, many foods labeled as fat-free, cholesterol-free or all-natural that we think are healthy are no better, and in some cases worse, than typical processed foods.

Take that cereal; it has more sugar than a bowlful of Cocoa Puffs. Elizabeth Somer, registered dietitian and author of “10 Habits That Mess Up a Woman's Diet,” blows the whistle on some of those so-called “healthy” foods.

1. Yogurt
Most people know that calcium is important to build bone and prevent osteoporosis. And milk products, such as yogurt, are one of your best sources of calcium. Recent research also shows that some healthy bacteria in yogurts, called probiotics, can help keep you regular, curb symptoms of travelers' diarrhea, diarrhea associated with taking antibiotics and inflammatory bowel disease, and might even boost immunity and lower colon cancer risk. The most powerful bacteria are ones like L. acidophilus.

Don't pay extra for the brands on the market that say their specific form of bacteria — with silly names like “regularis” — are any more effective at keeping you regular. And just because a yogurt has the word “immunity” in the title doesn't mean it's better at boosting your immune system either. Choose a brand with a mix of bacteria. Also, skip most fruited varieties, which have up to eight teaspoons of added sugar, more sugar then you'll find in most candy bars. With Americans consuming more sugar than has ever been consumed by any living creature in the history of the planet, or about 40 teaspoons a day, we need to cut way back on sugar, not keep piling it on! Oh, and those yogurt coatings on pretzels and raisins? It's more candy than yogurt, which explains why an ounce of yogurt-coated raisins has more than 40% more calories than plain raisins.

What to eat instead: Choose plain, nonfat or low-fat yogurt, then sweeten it yourself with all-fruit jam or fresh fruit. You never will add as much sugar as was added for you in the commercial fruited yogurts. Or, look for low-sugar brands of fruited yogurt, preferably ones fortified also with vitamin D and omega-3 fats.

Pretzels (2 ounces)

• Regular: 216 calories, 2 grams fat (~ 0.5 tsp), 0 saturated fat, higher in fiber, all B vitamins, iron and other minerals. Also higher in sodium.
• Yogurt-covered: 263 calories (22% increase), 10 grams fat (~2.5 tsp), 8 grams saturated fat (2 tsp) and lower in fiber, all B vitamins, iron and other minerals.

Raisins (3 Tbsp)

• Regular: 93 calories, 0 fat, 0 saturated fat
• Yogurt-covered: 142 calories (52% increase), 5 grams (> 1 tsp), 3 grams saturated fat

2. Low-carb desserts
These sales gimmicks typically have just as many calories as their full-carb counterparts. For example, Oreo Reduced-Fat cookies have 150 calories for three, just 10 calories less than the full-fat originals. Weaver's Baked 40% Reduced-Fat crackers are only 20 calories less than the full-fat Weaver's crackers. And General Mills Reduced Sugar Cinnamon Toast Crunch Cereal has only 10 fewer calories per 3/4 cup serving than the regular.

Why don't you save more calories? Many of these items replace sugar with a sugar alcohol, such as maltitol or maltodextrin, which has fewer calories than sugar, but isn't calorie-free. And watch out — these alcohols can have a laxative effect. Also, in some cases, the manufacturer has just down-sized the serving size, so you're eating less in order to get those slightly fewer calories. Also, beware. People tend to eat more when they think it is low-fat or low-carb, so you could end up packing on even more weight if you don't limit the serving size.

What to eat instead: If you're talking about healthful foods, such as orange juice, yogurt and whole grain cereal, it's worth looking for less sugar.

But cookies, chocolate candy and refined-grain desserts are junk foods with or without sugar. Instead, finish off a meal with fruit, such as sliced mangos or fruit parfaits topped with a dollop of fat-free whipped topping.

You need 8+ servings of fruits and vegetables everyday, so take advantage of dessert as an opportunity to meet one or more of those servings.

MORE FROM HEALTH

Health Section Front

She lost 112 pounds — and gained a bikini-bod   Getting the best nutrition for your buck Stub your toe? Say ‘Sh#!’ You’ll feel better Adventures in Cancerland, Part 2: Lust for life Looking for love, 650-pound virgin loses 410   Your brain on shopping Keep it fresh! Dos and don’ts of storing food 8 ways the food industry tricks you to overeat   Why women feel tired   Dr. Nancy answers your sleep questions Health Section Front   Add Health headlines to your news reader: