Over the past couple of years, there has been an explosion of self-styled wellness bloggers, promoting food ingredients and products that claim to do everything from curing digestive ills to improving heart health and fighting weight gain
.
So it may come as no surprise that the health food market in the UK is more buoyant than ever, with organic food worth a staggering £1.2bn a year alone and gluten-free £470million, according to Mintel.
It’s easy to be seduced by polished Instagram photos of dairy-free smoothies and “healthy” cakes sweetened with lashings of maple syrup. But do these foods represent a lifestyle change we all need, or are we wasting our money on expensive ingredients and products that don’t live up to the health hype?
Here, independent dietitians reveal the truth behind some of the most popular health foods on our supermarket shelves, and separate the fact from the fiction.
Health hype: There’s a myriad of health claims for coconut oil, from reducing cholesterol to aiding weight loss and boosting immunity.
Brands: Vita Coco (£5.99, 250ml). Supermarkets also offer own brand versions,
such as Asda’s Extra Virgin Coconut Oil (£2.35, 283ml).
such as Asda’s Extra Virgin Coconut Oil (£2.35, 283ml).
The truth: Dietitian Dr Carrie Ruxton says: “Coconut oil is about 90% saturated fat and too much of this in your diet is unhealthy because it raises ‘bad’ LDL cholesterol .
“It’s argued that coconut oil boosts ‘good’ HDL cholesterol, but there’s no evidence it supports heart health. We don’t know if certain sat fats, including coconut oil, are as harmless as some think – it’s being considered by the Scientific Advisory Committee on Nutrition. The best thing to do is follow low saturates advice – coconut oil doesn’t fall into that category. It’s also hugely expensive.”
Verdict: FAD. Carrie says: “We need studies that look at it objectively. Use British rapeseed oil, a healthy fat with omega-3 and omega-9 fatty acids.”
Health hype: Flavoured waters with added vitamins and other nutrients.
Brands: Coca Cola’s Vitamin Water (£1.50, 500ml, contains 15g sugar), Hey Like Wow, (£1.99, 250ml, sugar and preservative free), Grace Aloe Vera Water Mango, (75p, 500ml, 41.5g sugar).
The truth: Sarah says: “Why are you drinking them – is your diet not good enough? If you’re eating well, you don’t need to buy expensive water fortified with vitamins when you can get nutrients from food
“Whether you choose a sugar-free version or not, it shouldn’t be taken in place of a nutritious diet. If you don’t like plain water, make it more interesting by adding slices of lemon and lime, plus mint leaves.”
Carrie adds: “Be aware some of these drinks may count as low sugar per 100ml, but come as a 500ml bottle.”
Verdict: FAD. Carrie says: “If you’re worried about your diet, get vitamins from a daily A-Z supplement, which you can get cheap from supermarkets. It’s better for your teeth than a 500ml sugary water.”
Health hype: Touted as a “healthier” alternative to cow’s milk by the clean-eating brigade, as well as an alternative to dairy if you’re vegan or lactose intolerant.
Brands: Alpro (Unsweetened, £1.69 for 1 litre). Most supermarkets have own-brand versions.
The truth: Sarah says: “Dairy-free milks like almond are great if you’re lactose intolerant or avoid dairy for ethical reasons.
“You might also choose almond milk if you’re looking for a different flavour to add to smoothies. For example, the nutty taste works well with bananas and other fruits.
“However, it’s not a match for the protein or calcium content of dairy milk, which also contains lots of other nutrients. Dairy-free milks have calcium added to match cow’s milk and are fortified with vitamins, too.”
Verdict: FACT and FAD. Sarah says: “Choose it if you like the flavour and if it’ll encourage you to make a nutritious smoothie, but don’t buy it because you think it’s a healthier alternative.”
Health hype: A guilt-free, low-fat alternative to ice cream.
Brands: Yoomoo (£2.50, 500ml, its Vanilla Frozen Yogurt contains 18.6g sugar per 100g). Only By Nature Frozen Mango Yoghurt (£3, 450ml, contains 7.6g sugar per 100g, no added sugar and is sweetened with Stevia).
The truth: Sarah says: “Look at the level of sugar. The closer sugar is to the top of the ingredients list, the more it contains. Plain yoghurt has around one teaspoon of natural sugar (5g per 100g) and you can allow another 2-3g if it contains fruit, but if you see 15-20g per 100g, you know a lot has been added.
“Sweet frozen yoghurt may have more protein than ice cream, but not enough to make a difference.
“Freezing plain yoghurt and adding berries or puree would be healthier. Or if you just love ice cream, have a small scoop of a rich variety and enjoy it, rather than eat half a tub of sweet frozen yoghurt.”
Verdict: FAD. Sarah says: “Look for brands with the least added sugar or none at all.”
Health hype: These include plant stanols or sterols to help reduce blood cholesterol.
Brands: Benecol Blueberry Yoghurt Drink (6x67.5g), Flora Pro-Activ Light Spread (£3.50, 500g).
The truth: Carrie says: “There’s lots of science behind these products and they were among the first to get their health claims upheld in the EU.
They contain plant stanols and sterols (derived from wheat or pine nuts, for example) and have been proven to reduce cholesterol by up to 15% and by 10% on average. You need to have 6g a day of the active ingredients – one-a-day drinks are ideal because you get it all in one shot. With spreads, yoghurts and milks, you’ll need three a day.”
Verdict: FACT. Sarah adds: “If you’ve been told by your GP that your cholesterol is on the high side, these are a good addition to your diet along with other lifestyle changes such as losing weight if you need to, eating a healthier diet and exercise.
Health hype: More hydrating than plain water because of the presence of naturally occurring potassium
and magnesium.
and magnesium.
Brands: Vita Coco Natural coconut water (£2.50, 500ml), Chi Coconut water (£1.69, 330ml).
The truth: Sarah says: “How hydrated do you need to be that water doesn’t do it for you? Water is hydrating enough for most people. Coconut water might be slightly faster acting – the small amount of salt and sugar present aids the absorption of water into the body quicker than plain water, but unless you’re an elite athlete, you simply don’t need it.”
Health hype: More hydrating than plain water because of the presence of naturally occurring potassium
and magnesium.
and magnesium.
Brands: Vita Coco Natural coconut water (£2.50, 500ml), Chi Coconut water (£1.69, 330ml).
The truth: Sarah says: “How hydrated do you need to be that water doesn’t do it for you? Water is hydrating enough for most people. Coconut water might be slightly faster acting – the small amount of salt and sugar present aids the absorption of water into the body quicker than plain water, but unless you’re an elite athlete, you simply don’t need it.”
Health hype: A “super grain” that’s gluten free, higher in protein than other grains and rich in nutrients.
Brands: Asda Good & Balanced White, Black & Red Quinoa (£1.50, 300g), Merchant Gourmet Red
& White Quinoa (£2, 250g, microwave in the bag).
& White Quinoa (£2, 250g, microwave in the bag).
The truth: Sarah says: “Quinoa (pronounced keen-wa) is a good addition to your diet.
“It’s nice mixed with brown rice, added to salads and to accompany casseroles.
“It is also high in protein, is a low GI food, and it’s a wholegrain (you can’t refine it), so it’s very nutritious for you. Sometimes you need to think out of the box if every night you’re relying on pasta and potatoes – this gives you another option.
Verdict: FACT. Carrie says: ‘It’s a wholegrain, so high in fibre and it includes vitamins and magnesium, which are good for bone health and nervous function. It makes a good alternative to wholegrain pasta and rice.”
Health hype: Clusters of oats, nuts, seeds and dried fruit, it has a reputation as the “healthy person’s cereal”.
Brands: Jordan’s Crunchy Oat Granola (£2.99, 850g). Supermarkets have own-brand versions.
The truth: Sarah says: “The glue that holds granola together is sugar, whether that’s glucose, honey or syrup. There’s definitely a healthy aspect to it – fibre from the oats and healthy fats from nuts and seeds – but watch portion size.
“Add a couple of tablespoons to high-protein yoghurt instead of having a big bowl of it with a splash of milk (unless you’re training for a half marathon!). Also, you don’t need a big plate of carbs in the morning. Poached or scrambled eggs would be a better breakfast – they are protein rich and keep you fuller for longer.”
Verdict: FACT and FAD. Carrie says: “Use it as a topping for porridge, yoghurt or fruit. It usually has butter or oil in it, so look for the total calories if you’re watching your weight. Choose one that’s high in fibre, so you can aim for 30g fibre per day.”
Health hype: Live bacteria added to one-shot drinks or yoghurts to promote friendly gut bacteria, improving digestive health and immunity.
Brands: Danone Actimel Strawberry Drink (£3.50, 12x100g), Yakult Fermented Milk Drink (£2.75 7x65ml), Activia Mixed Fruit yoghurt (£2.90, 8x125g)
The truth: Sarah says: “Science shows these products do what they say, reaching the gut without being destroyed by stomach acid to boost numbers of friendly bacteria. Beneficial if your immunity is compromised and you’re vulnerable to infections, if you’ve been ill or if you’ve been on antibiotics.”
Carrie adds: “Go for a reputable brand that spends money on research to ensure the bacteria will get to your colon. Studies have shown strains of bacteria can help diarrhoea and intestinal infections, lower blood glucose and combat constipation.”
Verdict : FACT. Sarah says: “I would drink these if I was on antibiotics or if I went into hospital and was at risk of infection. I’d also recommend them to older people andIBS sufferers.”
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