HEALTH / FOOD SPECIAL...................THAT BIG FAT LIE

THAT BIG FAT LIE



How true are their claims? 9 health foods that are, actually diet-sabotaging fare

So you picked up a packet of oat biscuits because the tertrapack claims it's `fat free', `zero-cholesterol' and `no transfat'. Well, watch out, because these sort of packaged foods contain other ingredients that may harm your health twice over.
Have you ever wondered about the claims healthily cooked or natural variety that scream `health food' from counters and menus may be making?
Advertising and misinformation surround what we eat, making every food appear healthy--even if the reverse is true. Here are nine diet-offenders hiding behind the façade of `healthy' food.

BRAN MUFFINS

Treat these as a calorie cake, not a healthy coffee com panion. A typical bran muffin has more than 400 calories and up to 15 grams of fat, with most of the calories coming from sugar, butter and refined flour. If you do crave one, make a low-fat version at home with whole-wheat flour and cane sugar.

SUSHI

Sushi rolls can be deceiving because they're packed tightly and look small, but some are calorie bombs just waiting to explode up your waistline. A single roll can pack more than 500 calories. Avoid any roll that includes the following ingredients: tempura (which is another word for deep fried), cream cheese, shredded cheese, or spicy mayo sauce.

DRIED FRUITS

While they are loaded with vitamins and minerals, dried fruits are also free calories on a platter. With more than 100 calories per ¼ cup serving, calories can add up quickly when you're eating dried fruit. So don't get too carried away while munching on dried dates or apricots. Stick to two-three to enjoy their health benefits. But if you truly want to steer clear of unnecessary calories, try fresh fruits instead. You'll be able to eat a satisfying serving for fewer calories and feel fuller with fluids.

MUTTON CUTLETS

Many people think that ordering a mutton cutlet sandwiched between two buns is kinder to the waist than a beef burger. Don't be fooled. The average restaurant-style mutton burger, for instance, has more than 600 calories and 30 grams of fat ­ and that's without the bun or toppings. Don't worry about the type of meat you choose with your burger. Instead, limit your portion, or go open-faced.

MARGARINE

In a battle between butter and its artificial com petitor, the original wins. Although both have the same amount of calories, margarine has more transfat, which simultaneously raises your bad (LDL) cholesterol and lowers good (HDL) cholesterol. It's that one ingredient dietitians say you should avoid. To limit your risk of heart disease, stick to the real stuff. And choose whipped butter, which has a lower caloric density. Or better still, stick to home-made butter or ghee.

REDUCED-FAT PEANUT BUTTER

When manufacturers take fat out of peanut butter, they replace it with sugars. As a result, reducedfat peanut butter has the same total calories as the original, but more than twice the amount of carbs. It's better to stick to the regular stuff.

You'll eat less, because the full fat version is far more filling.

PROTEIN BARS

Protein bars are vitamin and protein-infused candy bars and contain more than twice the amount of fat and carbohydrates a brownie would; not to mention chemicals and preservatives. So avoid. But if you must, then look for options that have less than 180 calories and 5 grams fat, and provide at least 5 grams of fibre. YOGHURT N atural yoghurt is a good source of calcium and vitamin D. But some packaged varieties have as much fat and sugar as a butter cookie. Stick to the good old dahi at home. Flavour it on your own with fruit and honey. From the counters, pick plain Greek yoghurt, which offers twice as much protein and half the amount of calories.

 FAT-FREE SALAD DRESSING

 If you're watching your blood pressure, steer clear of this stuff. In just two small tablespoons of fat-free Italian dressing, you take in up to 500mg of blood-pressure-raising sodium. That's a third of the total amount you should eat in an entire day. Instead, make your own low-salt dressing by combining balsamic vinegar, lemon juice, and flavour-packed seasoning like pepper, turmeric and mustard seeds.

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