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We’ve all been told that certain foods are the key to health and that a healthy diet is also good for our thyroid. Foods carry all sorts of promises and marketing claims. But what if we told you that some so-called “healthy” foods do more harm than good? These eight supposedly healthy foods, from “fat-free” foods to breakfast cereals, are often anything but. Let’s look at eight foods that you may think are healthy – but aren’t. 

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The vegetables you put in your salad have numerous health benefits, including critical vitamins, minerals, and fiber. But when you coat those vegetables and salad in certain salad dressings, many benefits are overshadowed. Processed and commercial- salad dressings are often full of unhealthy trans fats, vegetable oils, chemicals that extend their shelf life, and two ingredients -- sugar and sodium -- that can be especially unhealthy.

Did you know that many salad dressings are packed with added sugar to enhance the flavor? This added sugar can lead to unwanted weight gain and other health issues, such as elevated glucose levels. Packaged salad dressings are often packed with high amounts of sodium, which can contribute to high blood pressure.

Consider adding a simple and quick homemade dressing instead of drowning your nutrient-packed vegetables and greens in packaged dressings. You can mix olive oil (a healthy fat with anti-inflammatory properties) and lemon juice or vinegar. Add some dried herbs like oregano and parsley for extra flavor. This easy recipe makes a delicious and healthy dressing that will not only provide you with lasting benefits, but also enhance the flavor of your salad.

THYROID GUIDE

5-Day Thyroid Meal Plan

In this free download, you'll get a five-day meal plan that includes a grocery list and recipes for breakfast, lunch, dinner, two snack options, plus dessert.

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## 5-day meal plan

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Years ago, fats found in food were deemed as bad. Indeed, excess quantities of saturated fats can have adverse health consequences. However, food manufacturers took what little was understood about fats and ran with it, often removing the fat content from foods and marketing foods as low-fat or fat-free.

Unfortunately, when there is no fat in food, it loses flavor. As a result, most manufacturers add sugar to enhance the flavor. This makes these foods high in empty calories (devoid of nutrients). Removing fat also removes essential nutrients, reducing the nutritional value of these foods. Another downside to these foods is that despite being labeled as “low-fat” or “fat-free,” these foods often have the same -- or more -- calories as the low-fat or full-fat versions. 

Remember that some healthy fats are an essential part of your diet and lower your risk for high cholesterol, heart disease, and stroke.  Foods that provide healthy dietary fats include avocados, nuts (such as almonds, walnuts, and pistachios), seeds (such as chia seeds and flaxseeds), fatty fish (such as salmon, mackerel, and sardines), olive oil, coconut oil, and nut butters. These foods contain monounsaturated and polyunsaturated fats, which benefit heart health, brain function, and overall well-being. 

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Gluten is a group of proteins found in wheat products that can cause sensitivities, allergies, and even illness in people with celiac disease. We often think of gluten-free foods as healthy. And indeed, whole foods that are naturally gluten-free, like meats, whole grains, and produce, are generally healthier. However, sometimes, when processed foods are marketed as gluten-free, other ingredients like refined sugars or starches are added to help enhance flavor and take the place of gluten. This makes many gluten-free foods and snacks nutrient-poor and high in carbohydrates. Certain grains like rice flour or tapioca starch used as substitutes for gluten can also spike blood sugar levels and contribute to unwanted weight gain. Additionally, gluten-free packaged foods often lack the fiber and essential nutrients found in foods made from whole grains, nuts, and seeds.

THYROID GUIDE

Gluten And It's Impact On Thyroid Function

In this free guide, you'll learn the impact gluten can have on your thyroid function, symptoms, and foods to avoid.

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When a company markets a product to athletes, we assume it must be full of good things to energize your body, right? Actually, that’s not often the case. 

Energy from food comes in different forms, and not all of them are good for you. Sports drinks tend to be high in electrolytes (salts) and sugar, which can help if you need quick bursts of energy for physical exertion. But when people consume sports drinks when they are not expending a lot of energy, these drinks elevate your sodium and raise your blood sugar. Many sports drinks also contain artificial additives, which can lead to dental issues as well. Unless you’re engaging in prolonged and intense physical activity, water is usually sufficient to stay hydrated without the added sugar and artificial ingredients.

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Diet soda contains carbonated water, artificial or natural sweeteners, dyes, flavorings, and food additives. Artificial sweeteners like aspartame or sucralose have been linked to various health issues, including metabolic syndrome and disrupted gut bacteria.

Most diet sodas are calorie-free, yet scientific evidence conflicts about whether diet soda adversely affects your health. Diet sodas provide zero nutritional benefits and can contribute to cravings for sweet foods. Studies have even shown that diet soda increases the risk of weight gain!  Some studies show that the sweeteners in diet soda increase your feelings of fullness, making you less likely to eat foods with nutritional value. Other studies suggest a correlation between diet soda consumption and an increased risk of conditions like type 2 diabetes and heart disease.

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Regrettably, breakfast cereal -- a favorite way to start the day -- is frequently highly processed and modified. Many cereals, especially those marketed to children, are loaded with added sugars to enhance flavor, which can contribute to tooth decay and other health issues. Despite being a staple breakfast option, most cereals also lack sufficient fiber, which is essential for digestive health and can help regulate blood sugar levels and promote a feeling of fullness. Most popular cereals are made with refined grains stripped of their nutrient-rich outer layer, resulting in a product that offers little to no nutritional value compared to whole grains. Cereals also typically lack sufficient protein, an essential macronutrient that helps regulate hormones and support overall health. Instead, look for items that list a whole grain first in the ingredients and contain an adequate amount of protein. 

Pro Tip: Here are a few cereals known for being high-protein, high-fiber, and low-sugar.

• Special K Protein Cold Breakfast Cereal
• Magic Spoon Cereals
• Kashi Cereal
• Wheat Chex
• Catalina Crunch Keto Cereal
• Nature’s Path Organic Keto Cereal

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Yogurt is a highly nutritious food that offers numerous health benefits. It is an excellent source of protein, providing about 12 grams per cup. Yogurt is also rich in calcium, phosphorus, and other essential minerals crucial for bone health. Additionally, many yogurts contain live bacterial cultures, known as probiotics, which can improve digestive health by promoting a healthy gut microbiome.

The story changes, however, when we’re talking about flavored yogurts. Many flavored yogurts have over 20 grams of added sugar per serving, almost the daily recommended intake for adults.

The high sugar content in flavored yogurts comes from added sweeteners like sucrose, fruit juice, agave nectar, and artificial sweeteners. These added sugars provide calories without nutritional value and can lead to weight gain and elevated blood sugar.

Flavored yogurts also often contain highly processed ingredients like gums, thickeners, and artificial colors or preservatives not found in plain yogurt. The healthiest yogurt contains only milk and bacterial cultures. Many flavored yogurts are also heat-treated, which kills off any beneficial probiotics otherwise found in plain yogurt.

To get the nutritional benefits of yogurt, your best option is to use plain yogurt and add fresh fruit for sweetness and flavor.

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The standard American diet has too much sugar, which has led to a rise in chronic illnesses like diabetes and obesity. Thus, many people choose natural sweeteners to satisfy their sweet tooth without spiking their blood sugar. Enter agave nectar, which was all the rage for quite a while. Still, studies show that agave contains even higher fructose levels than corn syrup, making you more likely to gain weight and develop insulin resistance. Fructose is a type of sugar metabolized into fat by the liver and can contribute to metabolic issues when consumed in excess. Many commercially available agave nectar products also undergo extensive processing, which can strip away any potential health benefits and result in a product that is no healthier than regular table sugar.

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Make a list

Planning your meals for the week ahead of time and making a list for the grocery store is an essential first step. A list helps you stay organized and focused, ensures you do not forget any necessary items, and can prevent you from purchasing less-healthy impulse items. It also helps you stick to your budget and avoid overspending.

Choose whole foods

Opt for foods that are minimally processed and close to their natural state, such as fruits, vegetables, whole grains, and lean proteins like chicken, fish, beans, and grass-fed meats. Whole foods are rich in essential nutrients like vitamins, minerals, and fiber, which are important for overall health and well-being. When selecting packaged foods, choose cereals with short ingredient lists containing recognizable whole-food ingredients.

Read nutrition labels

Take the time to read the entire nutrition label, not just the claims on the front of the item. Labels can be deceiving, and products marketed as “healthy” may still contain hidden sugars, unhealthy fats, or high sodium levels. Pay attention to serving sizes, calorie counts, and the amounts of essential nutrients like fiber, protein, and vitamins. Compare similar products to make informed choices.

Shop the perimeter

One helpful strategy for healthier grocery shopping is to focus on the outer edges of the store. This is where you’ll typically find fresh produce, meats, dairy, and other whole foods. The inner aisles usually contain more processed and packaged foods, including snacks, sugary drinks, and convenience meals. Limiting your time in these aisles can help reduce temptation and encourage healthier choices.

Avoid shopping on an empty stomach

Shopping when you’re hungry can be a recipe for impulse purchases. Hunger can make high-calorie, less-healthy foods seem more appealing, leading to choices that may not align with your health goals. To avoid this, eat a nutritious snack or meal before heading to the grocery store. This can help curb hunger and prevent impulsive decisions based on cravings.

Consider budget-friendly options

Eating healthy doesn’t have to break the bank. Look for budget-friendly options like frozen fruits and vegetables, which are often just as nutritious as fresh produce but can be more affordable and have a longer shelf life. Buying bulk can also save money, especially for staples like rice, beans, oats, and nuts. Consider purchasing store-brand items or generic versions of products to save even more.

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Optimizing thyroid function involves a holistic approach encompassing various nutritional and lifestyle factors. Remember, maintaining a balanced diet rich in essential nutrients is vital to supporting thyroid health. We recommend that you start by reading 9 Foods To Nourish Your Thyroid.

As a Paloma member, you can work with a team of professionals who specialize in hypothyroidism care. Your Paloma care team will provide valuable guidance, convenient home test kits for your thyroid function, and virtual visits with physicians, nutritionists, and health coaches. Your team will collaborate with you to develop personalized strategies to achieve and maintain optimal thyroid health and create sustainable, healthy habits, including diet and nutrition.

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