Here’s a protein comparison per 100 grams: most vegan alternatives only contain 2 percent protein, while semi-hard cheeses made from dairy contain 18 percent. At the same time, the vegan version contains more binding and thickening agents, flavorings and more salt. “Vegan cheese and vegan sausages are highly processed foods—and these can increase the risk of obesity, cardiovascular disease, and diabetes,” explains Hinteregger-Männel.
3. Granola bars
If you’re on the go a lot, there’s probably a granola bar stashed in your bag to stave off occasional bouts of hunger. However, it’s important to note that most granola bars contain a ton of sugar. And, despite their “rustic” good looks, they often don’t contain the amounts of fiber, vitamins, or protein that you’d expect. “They usually contain very little wholegrain cereal flakes, and instead more chocolate and crispy bits made from white flour, glucose syrup, or worse still, high fructose corn syrup,” says Hinteregger-Männel, who adds that consuming too much fructose syrup, which is also increasingly used in soft drinks, can lead to fatty liver.
4. Dried fruit
Speaking of fructose, here’s another villain. Dried fruit, which is also often perceived as a healthy snack or eaten as a substitute for fresh fruit at breakfast, is a fructose bomb. “Dried fruit contains a lot of sugar and fructose—especially dates and figs, which are found in many fruit bars,” explains the nutritionist. Instead of dried fruit, she says it’s much better to opt for fresh apples, pears, bananas, and plums—or any fruit that isn’t dried.
5. Sugar alternatives
When it comes to sugar and sugar substitutes, we all get a little confused. Here’s the truth: Unfortunately, the body can’t really differentiate between different types of sugar. “Maple syrup, rice syrup, and agave syrup are touted as healthy sugar alternatives, but basically contain a mixture of sugars just like normal household sugar,” explains Hinteregger-Männel. For example, sucrose is made from fructose and glucose, rice syrup is made from glucose and maltose, and agave syrup is more fructose than glucose—and they all have just as many calories and few other nutrients.
Other sweeteners may seem like a slightly better option, but have other problems as well. “The hyped sugar substitutes such as xylitol and erythritol have hardly any calories, but according to the latest studies they can also increase the risk of cardiovascular disease and cause laxative effects if consumed in excess,” the doctor notes.
6. Breakfast cereals
Breakfast cereal is on the list of foods that aren’t as healthy as they seem because they are also too often chock-full of sugar. Take granola, for example: Just like granola bars, the cereal version features crunchy flakes that are held together by a sweetener. That’s what makes granola so addictively good! “Cornflakes, crunchy muesli, and granola are delicious, but usually contain a lot of sugar and fat,” says Hinteregger-Männel. “Frosted cornflakes from the supermarket contain up to 35 grams of sugar; a standard ready-made granola 20 grams.” What, then, would be a healthy alternative for those who can’t imagine their morning without a bowl of cereal? “Whole oats with fruit, natural yogurt, and cocoa nibs,” suggests Hinteregger-Männel.
7. Smoothies
In theory, a smoothie should be healthy. It’s full of vitamins from whole, blended up fruit, right? But those ready-made smoothies you find on the supermarket shelves are often not so great: “In many cases, smoothies contain apple juice and other types of fruit as a base,” explains the doctor. “This means that they also contain a lot of sugar and little fiber, which can lead to a rapid increase in glucose in the blood and prevent long-lasting satiety.”
