You probably already know that real food is healthier than processed food. But sometimes it’s hard to tell what’s real because of the way foods are marketed. Once-healthy items such as vegetables, beans and nuts can become processed foods. Even if they start out as something good, what matters most is how they end up. Foods are manipulated and then advertised with words such as “healthy,” “real” and “contains vegetables” to make them sound more nutritious than they really are — but don’t be fooled. Here’s how some well-marketed processed foods compare with the real thing.
• Carrot sticks vs. “veggie sticks”: I’ve met many parents who think that “veggie sticks” (those strawlike chips made with vegetable powder) are the miracle they’ve been waiting for, because they can finally get their kids to eat vegetables. That’s because this snack’s packaging includes claims such as “made with spinach,” “now with sweet potato” and “100% all natural.” One brand even boasts that it contains the same vitamin content as 2 1/2 cups of broccoli, seven cups of spinach, two carrots” and more. Yikes. Please take heed: A tiny sprinkle of vegetable powder infused into a crunchy snack is not the same as eating a serving of vegetables. Veggie sticks are fine to serve as a treat, but they should not be confused with real veggie sticks — also known as carrots, celery and cucumber.
• Whole-grain vs. gluten-free bread: Gluten-free foods were created for people with celiac disease or gluten sensitivity. But “gluten-free” has morphed into a marketing buzzword that people erroneously equate with “healthy.” According to a survey of more than 1,500 U.S. adults, 38 percent eat gluten-free foods because they believe they’re better for their overall health. But studies show that most gluten-free foods contain more fat and salt — and less fiber, protein and vitamins — than their gluten-containing counterparts. A dense, whole-grain sprouted bread made from fiber-rich, wholesome ingredients is a much healthier choice than a gluten-free bread made from fiber-free cornstarch, tapioca and rice flour. Gluten-free does not mean healthier.
• Hamburgers vs. veggie burgers: Plant-based diets are healthy, so it’s a safe assumption that a veggie burger is a healthier choice than a hamburger, right? Not always. Hamburgers can be as simple as beef and salt. Veggie burgers often have 20 or more ingredients, including non-nutritive cornstarch and thickeners such as methyl cellulose. And although beef burgers are naturally high in protein, most veggie burgers contain wheat gluten, a cheap protein substitute (and one that’s considered a potential contributor to the increase in celiac disease diagnoses in the past decade). Some veggie burgers are made of good-quality protein from beans, lentils and soy, but they may be so highly processed that the health benefits fade away. Read ingredient lists to compare brands, and don’t make your decision based on marketing words such as “vegan” and “all-natural.”
