By David Blyweiss, M.D., Advanced Natural Wellness

March 15, 2013

• Are these “healthy” food options really your best choices?
• Think twice before you order that salad!
• These favorite indulgences might make you healthier

I was talking with a patient today who was very excited with some of the healthy changes he’s been making lately. First on the list: He gave up the cup of black coffee he drank every morning and replaced it with fruit juice.

Next, he added “healthy” snack bars between meals to keep his blood sugar steady throughout the day.

He was very proud of himself. But all I could do was shake my head and sigh. This poor man had added “healthy” elements to his diet that are anything but healthy!

I hear a lot of this kind of thing. So many foods claim health benefits that it’s very confusing for the average consumer.

Aisles are filled with products screaming low fat, no fat, whole grain, reduced sodium and more… it’s really tough to make the right decisions. So many people are making very unhealthy choices without even knowing it.

Today I’m going to try and help you clear up some of the confusion. I’m going to show you four “healthy” foods that are surprisingly unhealthy. You’ll also learn about three so-called “unhealthy” foods that are actually quite good for you.

Are you ready for some shockers?

To get started, let’s tackle some of the items you want to scratch off of your “healthy” list. You’ll find several big surprises here…

Granola bars and other snack bars: They sound healthy. They look healthy. And some of them even might even have some health benefits. But when you read the labels on most of them, the ingredients may leave you reeling. The majority of these “healthy” snacks are loaded with sugar, high fructose corn syrup (HFCS,) preservatives and other additives.

The sugar and HFCS will spike your blood sugar. Then it will fall just as quickly. This, in turn, makes you hungrier than you were to start with. To top it off, many of these bars are just as high in fat and calories as a candy bar. And they don’t taste nearly as good.

Healthier snack choices: Fresh fruits and berries, raw veggies with hummus, string cheese, pumpkin seeds, nuts and other natural treats.

Chef’s salad, buffalo chicken salad and more: One of the first things many people do to improve their health is start eating salads. But they like to “tip-toe” into it. Chef’s salads are a favorite because they come topped with deli meat and cheeses that would normally be found in a sandwich. Buffalo chicken salads are also popular among “new” salad eaters. They get the fried chicken, buffalo sauce and bleu cheese dressing all piled together on their lettuce.

But the fat, sugar, carbs and calories found in these salads makes them just as “healthy” as ordering a sub or Buffalo wings. Between the toppings, dressings and wing sauce the health value is pretty much cancelled out. (And by the way, many low fat dressings contain high levels of HFCS. So you’re not doing yourself any favors by opting for these types of dressings – moral: read the ingredient list.)

Healthier salad choices: Choose a mixed green salad topped with things like avocado, tomatoes, cucumbers, sprouts, boiled eggs, nuts and freshly cooked beef or chicken. Olive oil, lemon and/or vinegar is the best choice for a dressing. If you’re at home you can spice it up by and adding herbs and spices.

Vitamin water: While drinking something called vitamin water sure sounds healthy, the name is nothing more than a marketing ploy. Most of these drinks are sugared down water with a pinch of vitamins added to it. A single bottle contains over 30 grams of sugar.

Healthier water choices: It may be a bit boring, but plain, old-fashioned distilled water. And if you find it too boring, try adding some fresh lightly-smashed berries or lemon.

Fruit juices: It’s hard not to be attracted by the idea of drinking fruit juice. It makes you feel like you can get all the nutrition found in a fresh fruit in just a couple of swallows. And most of them taste pretty yummy. But don’t be fooled. Many juices don’t only have a little bit of real juice in them. And again… it’s the sugar makes the difference. Manufacturers sometimes add lots of sugar to make these juices tastier. And some juices, like Tropicana Orangeade even contain HFCS.

Healthier juice choices: Look for 100% pure and natural, then check the sugar content. You might be better off eating the fruit itself, where you can get the added benefit of pulp and fiber to offset the natural sugar found in the fruit.

A lot of other foods are being misrepresented to look healthy these days. But I’ll touch upon these topics in a later issue, because I really want to give you some healthy surprises before I sign off for the day…

While the news I just gave you might seem a little discouraging, I’ve got other news you’re going to love. Some foods you think are entirely off limits may actually be good for you…

Coffee is one of the first thing people think they have to cut in order to improve their health. But I’ve got great news for you. There’s no reason you have to say “no” to the joe.

In fact, there are many healthy surprises to be found in a cup of coffee.

Drinking coffee regularly can lower your chance of diabetes, reduce your risk of Alzheimer’s, protect your heart and decrease cancer risk. So there’s no reason to replace your morning coffee with a glass of juice or milk. It’s entirely okay to enjoy your caffeine boost the way it is. Just don’t destroy the benefits by adding a bunch of sugar and flavorings.

Alcoholic beverages are associated with a lot of negative outcomes. At the top of the list are alcoholism and cirrhosis of the liver that results from alcohol abuse. But if you’re not an alcoholic and if you don’t abuse it, moderate consumption can come with benefits.

Moderate drinkers tend to have better health and live longer than those who are either abstainers or heavy drinkers. It can raise HDL cholesterol, lower blood pressure and seems to have a preventive effect against strokes, arthritis, diabetes and several other health issues.

The key, however, is to avoid overindulging. Women shouldn’t exceed one serving per day and men should stick with two servings or less per day. A serving counts as 5 ounces of wine, 12 ounces of beer or 1.5 ounces of hard liquor.

Chocolate is an especially delicious way to boost your health. But you don’t want any old kind of chocolate. The real super-power can only be found in dark chocolate.

It can ramp up your brain power, reduce your risk of stroke, balance cholesterol levels, lower inflammation and much, much more. However, it is very high in calories so don’t overdo it. All you need is 1.5 to 3.5 ounces of this tasty treat in a week to gain the health benefits.

With all three of these once forbidden indulgences, moderation is the key.

Now, I don’t suggest you sit around drinking coffee and eating chocolate all day. And you certainly don’t want to get sloshed on alcohol every night. A cup or two of java in the morning, a serving of alcohol with your evening meal and a few ounces of chocolate a week are all you need.