This year has been six decades since the first private supermarket opened in Spain. It Is sixty years in which the culture of processed Foods has not ceased to gain ground. Their success is undeniable, but now they begin to use healthy claims that reach hilarious and worrying levels in equal parts. One can find water "low calorie", chocolate milkshakes specific for pregnant women-as if drinking sugar was just what they need-, milk containers offered as "natural fiber"... Everything is possible in the world of the defendants, but nothing is real food, which is claimed by the dietitian-nutritionist Carlos Ríos, who opens our eyes for us to distinguish the difference between filling the pockets of the industry and taking care of our health.
According to the creator of the Realfooding movement, which invites to divide the food between the whole life and the processed ones, "practically the 80% of the offer of the supermarket is of the latter, and almost the 70% are ultraprocessed", some products that They encourage the development of non-communicable diseases such as cardiovascular disease, obesity and type 2 diabetes. So The expert Huelva warns us in his new book, Eats Real food (Paidós, 2019), that we must overcome the temptation to succumb to processed food and strive to eat the same as our grandparents, or at least something similar. But It is not easy to ignore the hooks that put the defendants, disguised as healthy food, so in BUENAVIDA we have asked Rivers to share their art in unraveling the secrets that hide nutritional labels and help us not fall into the most subtle traps.
Multifruit or water with ' low calorie ' flavor?
When you make the purchase, in some corner of the line, next to the mineral water, you expect a bottle that looks like water and bears the curious claim of "low in calories." It'S like to stop and dig. If you do, seeing the logo of the famous brand that produces the drink, you will first think that the bottle is full of colorless, odourless and tasteless liquid, but then you'll repair on the label and see you're facing a "multifruit." Then, if you follow the Council of Rivers, you will realize that it is neither water nor multifruit, but that is more the first thing that the second. Only 16% of the content is orange juice, a volume that is added to 3% carrot and 1% lemon, from concentrates. Little fruit, lots of water (about 80%)... and fructose syrup. "Added sugar, is a sweetened beverage," says the dietitian-nutritionist, the leader of the food trend that vindicates the meal of our grandmothers. "It Would Be an ultraprocessor being sold as healthy," he says.
It Is true that the composition of this refreshing beverage does not exceed 10 grams of sugar per 100 grams of product, the barrier That Rivers puts to directly reject a food, but what is the need to sweeten water? For The dietitian-nutritionist, the alternative would be tap water or mineral, or natural juice, which is not as good as we have been led to believe. "The best is the whole fruit because it will satisfy you more," says Rios. But The most important thing is that the sweetness of this multifruit will modify your preferences in favor of sweet products, an industry trap that expands through numerous products, among which the sauces stand out.
"Zero" barbecue Sauce, without sugars and without the slightest innocence
A barbecue sauce without added sugars is possible, but would the investment to market it be profitable? Probably not. As the packaging of a well-known brand says, the sauce "without added sugars" maintains 100% of the flavor, and that is only possible thanks to the sweeteners with which the manufacturers have replaced the sugar, which is not to lose weight. The problem with this product is that, "if it is to throw to any meal, with the intention of giving you that sweet taste, you are altering your palate," explains Rios. Instead of taking a salad with olive oil and tomato, that you know well, you will need always salsa, make us dependent on that intense flavor that, in this case, is achieved with sweeteners, "he says. That is, the sugar-free sauce opens the door to an endless myriad of processed foods that stand out for their added sugar content.
In Addition, the sweetener used in this product is sucralose, "which has been seen to alter the microbiota, bacteria that are in the colon and that are beneficial," the expert says. better opt for a tomato sauce with extra virgin olive oil and take a few tablespoons on each plate (as long as you don't encourage yourself to mash the tomato and give it your personal touch, which is synonymous with not losing good manners).
Chocolate Milkshakes with folic acid for clueless pregnant women
A famous Spanish brand sells, in its prescriptive pink color package, which looks like a chocolate milkshake with folic acid, iodine, omega 3 DHA, fiber and vitamins, solution, the latter, to the worst of the ills. The product is baptized with a name that, along with the silhouette of a pregnant woman, leaves no doubt that it is intended for pregnant mothers. The package also makes clear that it is blessed by the Spanish Society Of Gynecology And Obstetrics, a marking that does not go unnoticed to women who doubt the usefulness of the product. Don't Trust too much. "I Don't know if it's the most delicious way to take folic acid every day-says Rios, referring to the product label message-but I prefer the real food, I enjoy the real food, and you can make real food without having to add sugar."
Milkshakes for future moms, which look like dairy, are actually sugar-processed products, and are not the best option as a regular snack for pregnant women or for any other consumer profile. "In The end, what we see is that any ultraprocessed you add the nutrients or vitamins you want and announce it as healthy. Maybe A mother will take this when the amount of Omega 3 she has is negligible, some sardines could have ten times more, "concludes Rios.
Physicians recommend that pregnant women ingest a greater amount of nutrients such as folic acid than those who are not, but may meet their needs with supplements or a food based on fresh produce. "Spinach, for example, has folic acid, but is not healthy for folic acid," explains Rios. The Green Ingredient has many more beneficial components.
"Natural Fiber", but isn't this milk?
"In this case, it might even be a good indictment because it has no more than five ingredients--one of The River rules to distinguish the products to avoid--" says Huelva. "But I'm not going to recommend that you take the fiber of this milk, I'm not really going to recommend that you take fiber," adds the dietitian-nutritionist. It Is your opinion about a curious package that you can find in the crucible of enriched and supplemented milk. It Is The proposal of an important brand that highlights "natural fiber" in its packaging. Below, with much smaller letters, it is indicated that the product contains skimmed milk and 4% of food fiber, something that one only intuits by the photo of the cows and the well known logo of the brand that sells the product.
Rios is fully aware that fiber prevents disease, but ensures that eating vegetables is enough to gather all the necessary. Vegetables, whole grains, and nuts are the ingredients in your recipe to ensure that you eat enough. "It Is not that the fiber added to the milk is bad, but it is not as beneficial as that which is naturally present in an apple because the food works in its natural state, not in the new creations that we make," he explains. On the other hand, it underlines that milk, whole or skimmed, is good enough; Skimming, on the other hand, is not so recommended because you are removing fat and soluble vitamins, which are made available to the organism in contact with fat.
Mayonnaise to "take care of cholesterol," who gives more?
Curious claim to sell the sauce that comes from the union of oil and egg, which a well-known brand of Mayonnaise puts on its label with the purported intention to give us a push towards a product that qualifies as vegan. "What helps to take care of cholesterol would have to prove it," says Rios before providing the definitive clue to understand where such a claim comes from. "It contains omega 3 of the rape-oil which is the seed of the turnip," says Rios, after consulting the label.
"It is actually beneficial when it comes from unprocessed virgin oil, what happens is that when added to this ultraprocessed they will continue to use the same claim that helps normal cholesterol levels," he explains. And he adds, "extra virgin olive oil is much healthier For me." Although This product is not the devil, much less for those who do not want to eat eggs and not give up the flavor of mayonnaise-if it is to keep the line, you know that up to light mayonnaise fattening. "It Is Worth for an eventual, but not usual, option," concludes Rios.
Bread mould with "low fat content", the Risión of bakers
"A traditional baker would laugh because the traditional bread does not carry sugar or added fats, so it is foolish to stress that it has zero percent added sugars and is low in fat," says the expert. However, it is what announces the claim of the mold bread of a great brand of pastries, present in all the supermarkets.
"Although It does not carry added sugar, the flour of this product has a superfast digestion, the glucose that is part of the starch of the flour-very refined-it will pass very fast to the blood and the effect is very similar to that of the added sugar," explains Rios. "It will give you more hunger, it will satisfy you very little, you will contribute very little nutritional value, and white flour has been related to overweight and obesity." Not everything is lost for the lovers of the toasted morning, one can add value with humus, avocado or extra virgin olive oil, but the healthy alternative is the 100% integral bread. The problem is that it is only found in bakeries, not in the supermarket. And what you have to pay for it... That's another story.