According to nutritionist Tran Pham Thuy Hoa of the Department of Nutrition at Tam Anh General Hospital Hanoi, a healthy diet emphasizes fresh, nutrient-rich foods, lean protein, and healthy fats. High sugar intake, however, can elevate blood sugar, increasing inflammation and weakening immunity. Many seemingly healthy foods contain hidden sugars, requiring careful consideration.

Fruit juice contains minimal fiber, yet its natural sugar content remains, often concentrated. This leads to rapid sugar absorption and a sudden spike in blood sugar, failing to provide the satiety of whole fruit. It is not recommended for individuals who are overweight or at risk of diabetes. Opting for whole fruit is a healthier choice. If consuming juice, limit portions and avoid adding sugar.

Yogurt offers beneficial bacteria for gut health. However, specialist Hoa points out that a single 100 g cup of sweetened yogurt can contain 8-10 g of sugar, equivalent to two or three teaspoons. Frequent consumption of such products can increase overall caloric intake, leading to weight gain and a higher risk of metabolic disorders.

Many processed cereals contain added sugar, sweeteners, and refined starches. While these ingredients boost flavor, they can cause a rapid post-meal blood sugar spike. Their low fiber and protein content also contribute to feeling hungry sooner.

Dried fruit retains some vitamins and minerals. However, the dehydration process concentrates the sugar and caloric content per serving. Some varieties also include added sugar or syrup to enhance sweetness and extend shelf life, which can contribute to weight gain if portion sizes are not managed.

Salads are often chosen for diets due to their high fiber and low calorie content. However, their nutritional value largely depends on the dressing. Mayonnaise, cream-based, or bottled dressings can be high in saturated fat, sugar, and salt.

To preserve the benefits of green vegetables, opt for simple dressings like olive oil, vinegar, or homemade alternatives, controlling the amount used.

Salad dressings can contain high amounts of saturated fat, sugar, and salt. Illustration: Hang Tran

Protein bars, diet snacks, and meal replacements are popular among individuals aiming for weight loss or engaging in physical activity. However, many of these products contain sugar, artificial sweeteners, and additives. For those with lower activity levels, excessive protein or calorie intake from these items can lead to a surplus, potentially impacting metabolic function.

Specialist Hoa advises that dietary plans should be balanced and tailored to individual needs, rather than driven by trends. Consumers should carefully read ingredient labels, paying close attention to sugar, salt, and fat content, while also managing portion sizes. A diverse diet, prioritizing whole, minimally processed foods, is recommended.

Thanh Ba