Foods that are packaged, boxed or canned are likely to be processed and refined. Many of these foods have been stripped of fiber and contain plenty of sodium and sweeteners. Tropical oils like palm and palm kernel oil, which are high in saturated fats, are usually hidden in such foods, notes registered dietitian Janet Bond Brill, Ph.D., in a 2007 article published by the "Health & Fitness Journal."
Health Bars
Read the ingredient list of the granola, energy and protein bars you eat or buy at the store. While there are a good number of nutritious bars available, many appear to be healthful but are indeed quite processed and refined. Natural sweeteners used in seemingly healthful bars, such as honey, agave nectar and fruit juice concentrates, may have more nutrients than table sugar, but these natural sweeteners still raise your blood sugar just as quickly, according to Mayoclinic.com. If you are a diabetic or if you do not want your blood sugar to spike, find a bar with no added sweeteners and eat it with whole unsalted almonds and skim milk to further reduce a rise in your blood sugar.
White Rice
White rice is a refined food product that is actually brown rice without the nutritious outer coverings. Brown rice is stripped of the hull, bran and germ layers. You cannot digest the hull, so it is discarded when the rice is processed. The bran and germ layers contain much of the fiber in rice. A cup of steamed long-grain rice will raise your blood sugar much faster than a slice of white bread. White rice is not your best choice for carbs during the day, but it is perfect as a post-workout food. If you are an athlete or are highly active, eat rice with some chicken immediately after an intense training session or game. The surge in your blood sugar will trigger release of insulin into your bloodstream. Insulin facilitates the replenishment of glycogen in your cells, the storage form of glucose. This primes your muscles for the next workout, enhancing your performance, according to the authors of the book "Exercise Physiology, Energy, Nutrition & Human Performance."
Canned Soup
One serving of a canned soup may have nearly half of your daily sodium intake. If you are at risk for or have high blood pressure, avoid the canned soup aisle. A low-sodium diet means you must eat no more than 2,000 mg of sodium per day, advises Clevelandclinic.org. This processed food has plenty of refined ingredients including modified starch, high fructose corn syrup and preservatives.
References
- "ACSM's Health & Fitness Journal"; Eat Like You're in Crete: Teach Your Clients the Benefits of the Mediterranean Diet; Janet Bond Brill, Ph.D., R.D.; September/October 2007
- MayoClinic.com: Artificial Sweeteners
- "Exercise Physiology, Energy, Nutrition & Human Performance"; William McArdle, Frank Katch and Victor Katch; 2007
- Cleveland Clinic: Low-Sodium Diet Guidelines
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