Thanks to good marketing and mainstream media, certain foods often become glorified for their health benefits whether they warrant it or not. That is not to say that these foods aren’t healthy, they most certainly are, but they are not necessarily the magic pill, silver bullet, or best of the bunch they are made out to be. So, here are the details on 10 of the most overrated health foods in the business, so you can make an informed decision on whether you need to include them in your diet or not.

 

10 Overrated Health Foods

From green juice to egg whites, here are some of the most overrated health foods and food trends on the market.

1. Egg Whites

Egg whites are one of the most overrated health foods out there. Sure, eggs whites are a source of protein, but it is important to remember that your body doesn’t only function on macronutrients (protein, carbohydrates, and fats), it actually functions on micronutrients (vitamins and minerals) which in the case of the eggs are mostly found in the yolk. The idea that dietary cholesterol and saturated fats from foods like egg yolk are problematic is a food myth that is perpetuated by mainstream media and needs to end. You are much better off eating the whole egg as a source of protein, healthy fats, vitamins, and minerals. Not only is it more nutritious, but by only eating the whites you are contributing to more food waste as you are discarding the yolks.

2. Turkey Bacon

Turkey bacon rose in popularity as the myth of saturated fat gained momentum. Yes, turkey bacon might be lower in saturated fat than traditional pork bacon, but that does not necessarily make it any better. Regular bacon comes from the belly of the big that is cured, smoked, and sliced. Turkey bacon the other hand is made by layering ground-up turkey and then flavoring it to taste like real bacon. While turkey bacon might technically shave a few calories off of your meal, the difference is actually negligible, and you are often adding additional sodium and preservatives. You can certainly include turkey bacon in a balanced diet, but you can also include traditional bacon as well. Regardless of what type of bacon you chose the most important factor is the quality of the bacon itself; opt for higher-welfare meat and bacon with minimal additional ingredients. Try to buy local from a farmers market, butcher, or specialty shop, and always be sure to compare and read the ingredients list.

3. Protein Powder

This one might ruffle some feathers, but it needs to be said. The health and fitness industry promotes protein powders as the be-all and end-all of the health community, but the reality is that very few people actually need them. As someone who played competitive sports, and consumed protein powders for years, it was a big shift in mindset even for myself to consider that protein powder might actually be one of the most overrated health foods. But think about it, in the grand scheme of whole foods, protein powder is one of the furthest things from whole food, and one of the most processed products out there. Most brands are loaded with fillers, binders, and sweeteners, and their sources of protein are heavily refined and processed. In fact, depending on the type and source, protein powders can be very difficult to digest, absorb and assimilate, causing them to be difficult for many people to digest. There are certainly some versions that are better than others, however, they are few and far between. If you need to add protein to your diet, you might as well just eat protein-containing whole foods (meat, seafood, eggs, beans, lentils, nuts, and seeds). Although specific people in specific situations might benefit from using a high-quality protein powder, the average person likely has no use for it.

4. Nut Milk

Ok, let’s get something straight, I use almond milk, coconut milk, and cashew milk from time to time myself, but I don’t think they are the prized health food they are made out to be. Can they be included in a healthy diet? Yes. Are they a must-have magical health food? No. Nut milk was designed and marketed as an alternative to dairy milk for those who are intolerant or following a plant-based diet, however, store-bought versions are considered processed food. Store-bought nut milk often contains added sweeteners, and unsweetened versions still contain thickeners and preservatives. It is also important to understand that much of the nutritional value in nut milk is present due to the addition of added vitamins and minerals.  Look at any nutrition label of nut milk and you will see it contains vitamins and minerals, however, look at the ingredients list you will see that they have all been added in as they are not naturally occurring in the food. You can certainly use nut milk from time to time, and if you want the best quality you can make simple homemade almond milk for a lot less money.

5. Agave Nectar

Food manufacturers will often brag about using agave nectar in their products, and although it is technically a whole food, the sweetener commonly sold on grocery store shelves is more of a syrup than a traditional agave nectar. Traditional Mexican agave nectar has been used for thousands of years and is made by boiling the sap from the leaves of the agave plant. However, the versions sold in supermarkets today is boiled and refined further into a syrup that has lost most of its nutritional benefits. In fact, it’s processed so much that is said to be 150 times sweeter and higher in sugar than actual table sugar. There is certainly nothing wrong with using a sweetener from time to time, however, you would be much better off using a natural sweetener like raw honey or maple syrup, or actual agave nectar if you can find some.

6. Wraps

Sandwich wraps are seen as a lighter choice for lunch but in reality that isn’t always the case. Wraps became increasingly popular as bread was vilified as the source of weight gain, however, it is important to understand that, in the case of both wraps and bread, not all types are created equal. Whether you are opting for a wrap or a slice of bread the most important thing to look at is the ingredients list. Many store-bought wraps are made with refined flour, vegetable oil, added sugar, and upwards of 15 ingredients. Additionally, they are not always the “lighter” option as many wraps actually contain more calories (not that they matter) and carbohydrates than two slices of bread. In many cases, you are better off opting for high-quality bread, such as sourdough or sprouted-grain bread, as they contain minimal ingredients, and in the best cases only flour, water, and salt. That is not to say you can’t use wraps, you most certainly can, just be sure to opt for the ones with minimal added ingredients.

7. Greek Yogurt

Yogurt is one of the most confusing aisles at grocery stores, and with good reason. Walk into any supermarket and there are about 100 different types of yogurt available touting various health claims. If you’ve been reading my blog for some time, I think it goes without saying that buying plain yogurt, whether it is traditional or Greek, is always a better option than buying a flavored version to help limit the amount of added sugar. However, the difference between regular yogurt and Greek yogurt, is not necessarily as broad as it might seem. In order to make yogurt, you only need two ingredients; whole milk and bacterial cultures. The mixture is then left to ferment until the bacteria grows, produces lactic acid, and gels the milk proteins to produce regular yogurt. The difference between regular yogurt and Greek yogurt is merely the next step in the preparation process; Greek yogurt is strained extensively to remove any excess liquid and lactose (milk’s natural sugar), to create a thicker yogurt. The removal of the excess liquid and natural sugars creates a yogurt with higher protein content, higher fat, and slightly fewer carbohydrates. However that does not mean it is necessarily better than regular yogurt, it’s simply a different production process. Comparing traditional yogurt to Greek yogurt is like comparing a baked potato to a boiled potato – they are both fine. What is more important is to focus on the quality of the dairy you are purchasing, and opt for plain, full-fat versions to ensure you are getting the most nutrition from your yogurt.

8. Green Smoothies

Before anyone flies off the handle, I don’t have a problem with green smoothies, I just don’t think they are worth the hype. Of course, eating greens is beneficial for a healthy diet, but just because you are drinking them in your smoothie does not mean you are doing it any better. What many people don’t realize is that, depending on your ingredients, many green smoothies contain more sugar than a candy bar. In order to compensate for the flavor of the greens, many people will add excess amounts of fruit which can spike blood sugar, and doing this regularly is not beneficial. The benefit to a green smoothie is the actual greens themselves, so you can also just eat greens at your meal.  If you want to add them to your smoothie, you can certainly do that too, just make sure you aren’t making the common smoothie mistakes so you can the most out of those leafy greens.

9. Brown Rice

Brown rice has long been touted as superior to white rice but without good reason. Contrary to popular belief, white rice is not necessarily less nutritious for you and can still be a very healthy choice when the best types are selected. The difference between brown and white rice is that brown rice is a whole grain, as it contains the bran and germ, while white rice has had the bran and germ removed from the grain. The bran and the germ contain most of the essential nutrients in the grain, so technically brown rice contains more fiber and nutrition than its counterpart white rice. However, because the bran and germ have not been removed, brown rice also contains many anti-nutrients, such as phytic acid, which make it harder for your body to break down and absorb the nutrients. These anti-nutrients are a natural part of the grain, as they protect the vital reproductive tools of the grain, however, they can cause digestive distress for many people who have trouble breaking down the bran and germ, so white rice is still a great option.

10. Fruit Juice

I do enjoy a good glass of juice from time to time, but I don’t think it is essential to a healthy diet. Whole foods come packaged the way they are for a reason. Fruit is a source of natural sugars, fibers, and nutrients, and they are packaged together in their most nutritious form. Pressing fruit into a juice not only removes the beneficial fiber but concentrates the sugars into a liquid format that is more quickly absorbed and can therefore spike your blood sugar faster. Additionally, once pressed fruit juices can oxidize and lose their nutritional value very quickly. Most fruit juices found on grocery store shelves have actually been pasteurized in order to stay shelf-stable for a longer period of time, which diminishes the availability of many of the nutrients that were previously present. Of course, fruit juice can be consumed as part of a healthy diet, but eating an actual piece of fruit is often just as healthy if not more.

The Bottom Line

Remember, all of the foods on this list can most certainly be included in a healthy diet, however in most cases so can the foods they were designed to replace. When it comes to eating well it is important to think critically, and regardless of what type of diet you follow, opt for the least processed foods possible.

Saturated fat has a very bad reputation in the nutrition and health community. We’ve been told to limit it, if not completely avoid it, because these “bad fats” are the cause of poor health, heart disease, and poor health. But what if we got it wrong? What if these natural fats are actually not as bad as we thought and can fit into a healthy and balanced diet? Here is a case for saturated fat, what it is, and why it’s actually good for you.

 

Since the rise of the diet-heart hypothesis in the 1960s saturated fats have gotten a bad rap. This hypothesis suggested that eating saturated fat raised cholesterol in our blood, clogged out arteries, and was the main contributor to heart disease. In turn, this led people to remove sources of saturated fats in their diet, reducing consumption of fatty cuts of meat, butter, egg yolks, and bacon, leading people to opt for skim milk, lean cuts of meat, egg whites, and low-fat dressings. However, some 50 years later, it turns out saturated fat is not the dietary evil it was made out to be.

The Big Saturated Fat Mistake

The fear of saturated fat began in the 1950s when Ancel Keys, a researcher, published The Seven Countries Study linking saturated fat and cholesterol with rising rates of heart disease. This study was the largest catalyst in the demonizing and fear of saturated fats, which lead to an increase in the production and consumption of low-fat and fat-free products. With a limited understanding and knowledge of the roles of saturated fats at the time, this theory went rather undebated for many years. However, unfortunately, upon further research and understanding, these findings have come under serious question. (1) As it turns out, Key’s research was heavily flawed and the data presented was not truly representative of his findings. “Keys based his theory on a study of six countries, in which higher saturated fat intake equated to higher rates of heart disease. However, he conveniently ignored data from 16 other countries that did not fit his theory. Had he chosen a different set of countries, the data would have shown that increasing the percent of calories from fat reduces the number of deaths from coronary heart disease.” (2)

In recent years, new studies have disproved the diet-heart hypothesis and debunked it many times (3), however, unfortunately, the concept that saturated fats are unhealthy and cause heart disease remains one of the largest nutritional myths, that continues to be perpetuated by mainstream media today.

Saturated Fats are Whole Foods

After more than 50 years of being told that saturated fats are unhealthy and should be avoided in the diet, it can be a big shift in mindset to consider that saturated fat can actually be healthy and should be consumed in the diet. However, if you take a step back and look at the big picture when you consider the biggest sources of saturated fats, they are in fact all whole foods that humans have evolved to eat for thousands of years. If we got rid of all of the grocery stores tomorrow and were dependent on our environment and surroundings in order to find our food, we would have absolutely no choice but to eat whole foods, which contain saturated fat. Mother nature does not produce low-fat, fat-free or light options, it only produces whole fats in their whole format; egg yolks, bacon, butter, and animal fats are all whole foods. Humans evolved eating wild game, marine life, and plant life, and have consumed unprocessed forms of saturated fats (organ meats, blubber, milk, or coconuts) for our entire existence. In fact, current tribes from around the world still consume diets high in saturated fats; Eskimo tribes consume native diets with up to 75% saturated fats, the Maasai Tribe in Kenya consumes a diet with up to 66% saturated fat, and Tokealu of New Zealand consume a diet of 60% saturated fat with virtually no heart disease (4).

Is all Saturated Fat Healthy?

In short, the answer is yes, but only when you are focused on whole foods. Contrary to the commonly accepted view, saturated fats do not clog arteries or cause heart disease, and (thankfully), there is now plenty of evidence to support this (5). Saturated fats are one of the many forms of dietary fat, which is one of the essential macronutrients in the human diet.

The Benefits of Saturated Fat

From a biological perspective, humans actually require saturated fats because we are warm-blooded. Saturated fats are solid at room temperature and these fats provide the appropriate stiffness and structure to our cell membranes and tissues. Therefore, the consumption of whole unprocessed, naturally occurring sources of saturated fats is considered beneficial to our health, not detrimental.

• Improved Cardiovascular Risk Factors: Saturated fat plays a key role in cardiovascular health. The addition of saturated fat to the diet reduces the levels of a substance called lipoprotein (a) that correlates strongly with the risk for heart disease. (6)

• Strengthen the Immune System:  Loss of sufficient saturated fatty acids in the white blood cells hampers their ability to recognize and destroy foreign invaders, such as viruses, bacteria, and fungi. (7)

• Improved Brain Health: The brain is made primarily of fat and cholesterol. Although many people might be familiar with the importance of essential fatty acids omega-3 and omega-6 for brain health, the majority of fatty acids in the brain are in fact saturated, therefore a diet low in saturated fats robs the brain of its natural building blocks. (8)

• Improved Lung Health: The lungs cannot function without saturated fats; the airspaces of the lungs have to be coated with a thin layer of lung surfactant. The fat content of lung surfactant is 100% saturated fatty acids. (9)

• Improved Liver Health: Saturated fats actually encourage the liver cells to dump their fat cells, which helps the liver to function more effectively. (10)

• Essential for Nutrient Absorption: Vitamins A, D, and K2 cannot be absorbed into our bodies without saturated fats acting as a carrier. (11)

But, what about cholesterol?

If you are wondering where cholesterol fits into all of this, it’s right there with saturated fats. It is important to understand that cholesterol is actually produced by the liver and has many roles in the body including building cell membranes, and hormone function and much of your brain is made up of cholesterol. Cholesterol also metabolizes all of the fat-soluble vitamins such as vitamins A, D, E, and K, which are essential for health. In fact, cholesterol has more of a protective role in our blood vessels than a damaging one. Our blood vessels can become damaged in a number of ways, and when this happens, the body’s natural healing substance steps in to repair the damage – that substance is cholesterol. (12) Much like the saturated fat myth, the misunderstanding of dietary cholesterol lead it to be demonized, however, cholesterol is not the cause of heart disease, but rather a weapon used to repair arterial damage. Much like saturated fats, dietary forms of cholesterol have received a rap that they don’t deserve.

Saturated Fat – Quality Over Quantity

Humans have consumed saturated fats from animals and plant products for thousands of years, and thankfully this is now a widely accepted view. However just because saturated fats are healthy does not mean you need to start binging on them by the bucket full, and it is important to remember that quality is important.

When it comes to saturated fats, it is important to consider the source and quality of the fat you are consuming. I am by no means suggesting that you go chow down on saturated fats from processed meats and hot dogs, it’s all about context. Fruit is healthy, but fruit-flavored lollipops are not. You should avoid saturated fats that are processed or not found in their natural form. Rather, if you are focused on eating actual whole foods such as coconut oil, avocado, grass-fed beef, pastured butter, tallow, ghee, and free-range eggs, amongst a well-balanced diet of whole foods, these forms of saturated fats are beneficial to the body. Saturated fats are the best sources of cooking oil, and consider sourcing well-raised animal products is important to ensure superior quality of saturated fats. The fats we eat must be chosen with care, and when consumed in a well-balanced diet of whole foods they are incredibly important and beneficial for optimal health.

From cage-free” to “free-run” and “omega 3”, egg cartons are littered with various terms and buzzwords making it rather confusing for the average consumer to know what he or she is actually buying. The price of a dozen eggs can range anywhere from $2.99 to $8.99, but it begs the question; Are the more expensive ones worth it? So here is a simple guide to buying healthy eggs so you can make an informed decision that works for you.

 

How to Buy Healthy Eggs

Here are some easy tips to help you dissect egg labels and buy the healthy eggs available to you.

Types of Eggs: Size & Colour

White or brown? Medium, large or extra-large?

When it comes to the color of the egg, the only difference is the breed of the chicken. Much like there are different varieties of tomatoes that come from different breeds of plant, brown eggs simply come from a different breed of hen. White eggs are laid by white-feathered chickens with white or light-colored earlobes while the brown ones are laid by brown-feathered chickens with red earlobes. As for size, egg size is related to the age of the hen, as a hen gets older, she lays larger eggs. Nutritionally speaking, the color or size of the egg does not affect its nutritional value, it simply comes down to what is available and which you prefer.

Types of Eggs: Grades, Organic, Free-Run, Free-Range

In addition to color and size, many other marketing buzzwords litter our egg cartons, so let’s have a look at some of the most common terms and types of eggs in this guide to buying healthy eggs.

Grade A Eggs

In Canada, eggs are graded at a grading station before appearing on your grocery store shelf. The grading process checks the condition of the shell, the position of the yolk, and the size of the air cell inside the shell. Grade A eggs can be sold at retail, while Grade B eggs are often used for commercial baking, and Grade C eggs are used in the production of processed egg products.

Conventional Eggs

These are often the most inexpensive type of eggs available in the grocery store. In conventional farming practices, chickens are typically confined to cages, often battery cages, in barns with thousands of birds. These chickens do not have access to the outdoors, or access to nests, perches, or scratching areas. (Hens are naturally compelled to scratch at the ground with their toes in search of seeds, greens, or bugs to eat.) Caged hens are fed enriched grain feed. In 2016, about 90% of egg production was in conventional housing, however, Canada has committed to phasing out conventional egg production in order to improve animal welfare conditions and provide a new form of housing for enriched colony eggs, housing hens in smaller groups to help reduce stress on the birds, allowing them to express their more natural behaviors.

Free-Run Eggs

Free-run eggs (sometimes labeled cage-free) are not confined to a life in a cage and come from hens that roam the entire barn floor. These hens are able to roam in the barn, however still have no access to the outdoors, and may experience overcrowding. Free-run hens are also fed enriched grain feed and are able to eat what they find on the barn floor.

Free-Range Eggs

Like free-run eggs, free-range eggs come from hens that live cage-free and are housed together on the barn floor but also have access to the outdoors, when weather permits. In Canada, outdoor access is only available seasonally, so hens are housed in barns during colder months. In addition to feed, hens are able to eat what they find outside and on the barn floor.

Organic Eggs

Organic eggs come from hens raised in free-range barns, with access to the outdoors, weather permitting. All organic hens are fed certified organic feed, and hens may also eat when they find it outside or on the barn floor. Eggs that are sold as organic are produced under specific standards laid out by the Canadian General Standards Board and certified by a reputable organic certification board.

Pastured Eggs

Pastured-raised is not a term that is officially defined in Canada, however, it typically implies hens who have access to pasture and grass. Pastured birds are raised outdoors based on time of year and location, kept in shelters that help to protect them from predators. Shelters are rotated on different areas of pasture daily so the hens can forage for a larger portion of their food, which is nutritionally superior. In addition to feed, pastured hens forage for their natural diet, which includes grass, seeds, green plants, insects, and worms, which helps to ensure their eggs are rich in omega-3 fatty acids.

To add to the confusion, some labels will contain information about the diet of the hen, however, it is not always as beneficial as it might seem.

Vegetarian-Fed

Chickens are omnivores and their natural diet consists of green plants, wild seeds, and animal foods, such as earthworms, insects, and fly larvae harvested in cow droppings. Vegetarian eggs imply that the hens were fed a feed of grain, however, this is not the most beneficial form of diet to produce the most nutritious egg. Ideally, hens should be pastured or roam outdoors in order to ensure they can forage for their natural diet.  Vegetarian-fed eggs are typically conventional eggs unless otherwise specified.

Omega-3 Eggs

Eggs are a naturally occurring source of omega-3 fat, an essential dietary fatty acid. In order to produce omega-3-enriched eggs, producers will supplement the hen’s feed with omega-3 fatty acids, typically in the form of flaxseed. Although beneficial, omega-3 eggs are also typically conventional eggs unless otherwise specified, so are not necessarily always a better option. If you are looking for omega-3-enhanced eggs, be sure to look for free-range or organic options.

What are the best eggs to buy?

Determining which eggs to buy certainly comes down to what is available and what fits your budget, so here is a simple guide to buying healthy eggs to help you prioritize what to look for:

1. Local Pastured Eggs: Your best source for eggs will always be a local farmer that allows his hens to roam free on pasture. If you live in a city centre, visiting your local farmers market is typically your best source to get pasture-raised eggs. Speaking directly to the farmer and learning more about his practices will help to ensure you are buying the best quality eggs you can, and one of the many benefits of shopping local.
2. Organic and/or Free-Range Eggs: Second to local pastured eggs, free-range and/or organic eggs would be best. These options help to ensure that eggs had access to the outdoors and the opportunity to forage for a portion of their natural diet.
3. Free-Run Eggs: Free-run eggs would be the next best option, as hens were able to roam free and express their more natural behaviors with access to nests, perches, and scratching areas.

Vitamin-enriched eggs, such as omega-3 eggs, or vegetarian-fed eggs do not necessarily ensure a better quality egg and are therefore not necessarily worth the investment. Instead focus on the life quality of the hen, and their ability to roam free, their access to the outdoors, and their diet.

The Bottom Line

Whether they are fried, poached, boiled, or scrambled, there is no denying eggs are an incredibly versatile and nutrient-dense food. They serve as a simple breakfast, brunch, snack, or dinner in a pinch. Use this simple guide to buying healthy eggs to help get you started; knowledge is power and the more you learn, the more you can make an informed decision on the food you purchase. If you have access to a local farm or farmers market, this would be your best option for ensuring you are buying high-quality eggs. If not, choose the best option that fits within your budget at your local grocery store. At the end of the day, any egg is better than a breakfast of boxed cereal.