5 foods that seem healthy, but aren't
Options like plant-based meat and fat-free cheese may not be as healthy as they seem, as they often contain high levels of sodium and harmful additives.
Many foods that seem healthy actually contain hidden sodium, added sugars, and additives that negatively impact their nutritional profile. Labels like "light," "fat-free," or "plant-based" can lead people to believe they are better options, when in some cases they are ultra-processed products that are not good for their health.
Plant-based meats
Thinking that all plant-based meat is automatically healthy is a common misconception. A trial published in the Journal of Nutritional Science compared the effects of consuming plant-based meat and animal meat in healthy adults over eight weeks. The researchers found no improvements in inflammation markers with the plant-based meat diet.
In addition, some ultra-processed plant-based substitutes may contain high amounts of sodium and additives, so it is important to check their nutritional composition before choosing them.
Fat-free cheese
Fat-free cheese is highly processed and not very filling. Containing more thickeners and additives than its full-fat counterpart, it offers an unsatisfying experience that can lead to overeating.
In contrast, a study published in Neurology, which followed 28,000 people for 25 years, found that adults without a genetic predisposition to Alzheimer's who consumed more whole-grain cheese were up to 17% less likely to develop the disease.
Diet sodas
Replacing traditional sugar with supposedly lighter versions does not eliminate the risks. In 2023, the International Agency for Research on Cancer (IARC) of the World Health Organization (WHO) classified aspartame as possibly carcinogenic to humans, while other sweeteners such as xylitol have been associated with an increased risk of cardiovascular disease.
Furthermore, a scientific review of 21 studies published in Cureus linked high consumption of diet sodas with worse mental health, rheumatoid arthritis, and accelerated cellular aging.
Light yogurt
Light yogurt is one of the products that most concerns specialists. Because it is low in calories and protein, and contains a high amount of artificial sweeteners, it provides very little satiety, making it difficult to regulate appetite throughout the day.
As experts warn, it provides very few calories but also very few real nutrients, without adequately supporting brain function or meeting hormonal needs, and they propose Greek yogurt without added sugar as an alternative.
Frozen yogurt
A survey by the International Food Information Council (IFIC), published by Glass & Note magazine, revealed that 64% of consumers believe that frozen yogurt is always healthier than regular ice cream; however, 58% of the best-selling products exceed 20 grams of added sugar per serving, approaching the daily limit recommended by the American Heart Association (AHA).
When you add toppings and how easily they can be consumed in excess, the final sugar and calorie count can resemble that of an entire meal.
Evelyn Camarena
Muchos alimentos que parecen saludables esconden en realidad sodio, azúcares añadidos y aditivos que afectan su perfil nutricional. Etiquetas como light, sin grasa o de origen vegetal pueden llevar a pensar que son mejores opciones, cuando en algunos casos se trata de productos ultraprocesados poco convenientes para la salud.
Carnes de origen vegetal
Pensar que toda carne de origen vegetal es automáticamente saludable es un error frecuente. Un ensayo publicado en el Journal of Nutritional Science comparó durante ocho semanas los efectos de consumir carne de origen vegetal y carne animal en adultos sanos. Los investigadores no encontraron mejoras en los marcadores de inflamación con la dieta basada en carne vegetal. Además, algunos sustitutos vegetales ultraprocesados pueden contener cantidades elevadas de sodio y aditivos, por lo que es importante revisar su composición nutricional antes de elegirlos.
Queso sin grasa
El queso sin grasa es altamente procesado y poco saciante. Al contener más espesantes y aditivos que su versión entera, ofrece una experiencia insatisfactoria que puede llevar a comer en exceso. En cambio, un estudio publicado en Neurology, que siguió a 28.000 personas durante 25 años, encontró que los adultos sin predisposición genética al Alzheimer que consumían más queso entero tenían hasta un 17% menos de probabilidades de desarrollar la enfermedad.
Gaseosas dietéticas
Sustituir el azúcar tradicional por versiones supuestamente ligeras no elimina los riesgos. En 2023, la Agencia Internacional para la Investigación del Cáncer (IARC) de la Organización Mundial de la Salud (OMS) clasificó el aspartamo como posiblemente cancerígeno para los humanos, mientras que otros edulcorantes como el xilitol se han asociado a un mayor riesgo cardiovascular. Además, una revisión científica de 21 estudios publicada en Cureus vinculó el consumo elevado de gaseosas dietéticas con peor salud mental, artritis reumatoide y envejecimiento celular acelerado.
Yogur light
El yogur light es uno de los casos que más preocupa a los especialistas. Al ser bajo en calorías, bajo en proteínas y contar con un uso intensivo de edulcorantes artificiales, ofrece una saciedad muy pobre que dificulta regular el apetito a lo largo del día. Como advierten los expertos, aporta muy pocas calorías pero también muy pocos nutrientes reales, sin favorecer adecuadamente la función cerebral ni cubrir las necesidades hormonales, y proponen como alternativa el yogur griego sin azúcar añadida.
