How marketing claims hide ultra-processed foods in disguise.
Multigrain biscuits, breads and namkeen often contain less than 20% of those healthy grains. The bulk is still refined flour, sugar and palm oil. Read the ingredient list, not the front of the pack.
Sugar-free does not mean calorie-free. Most sugar-free sweets are loaded with refined fats and starches. They also confuse blood sugar response in many people.
When the fat is removed, sugar is usually added to make the product palatable. Plain full-fat yoghurt is almost always healthier than fancy fat-free versions.
Most energy bars are 250-350 calories of dates, syrups and protein concentrate. They are essentially confectionery in athletic packaging. A boiled egg and a fruit deliver more nutrition for half the calories.
200 ml of packaged fruit juice contains 20-25 g of sugar - more than a soft drink. Whole fruit gives you the fibre, the chewing time and a fraction of the sugar hit.
Want this advice tailored to your body and lifestyle? Book a 20-minute consultation with a registered dietitian.