Para comer de maneira mais saudável, o primeiro passo é criar consciência sobre a necessidade de ingerir alimentos que beneficiem nosso organismo. Porém, infelizmente a indústria alimentícia, às vezes, acaba dificultando a tarefa de saber o que é realmente saudável, colocando anúncios e rótulos enganosos naquilo que pode ser chamado de junk food.

Nós, do Incrível.club, pesquisamos para descobrir quais alimentos fazem mal à saúde, ainda que aleguem ser saudáveis. Ao fim do post, um bônus espera por você indicando uma série de ingredientes naturalmente tóxicos, que precisam passar pelo processo de cozimento para se tornarem comestíveis.

Sucos de frutas

E isso inclui até mesmo suco de laranja! Durante décadas, a indústria alimentícia vem vendendo sucos de frutas e vitaminas como alternativas saudáveis às frutas in natura. Na realidade, esse tipo de bebida não apenas pode ter a mesma quantidade de açúcar dos refrigerantes, como também sai perdendo no teor de vitaminas. Além disso, sucos tendem a apresentar calorias vazias, daquelas que não dão energia ao nosso corpo.

Em vez disso: Consuma frutas in natura. Caso goste muito de sucos, prepare-os em casa. Mas lembre-se que, ainda assim, eles provavelmente terão mais açúcar do que a fruta em si.

Leite

Contrariando o que você provavelmente ouviu durante toda a vida, leite e seus derivados passam longe de serem essenciais para a nossa dieta diária. Apesar de o leite ser rico em cálcio e vitamina D, exagerar no consumo do produto faz com que excedamos nas calorias diárias que precisamos. E entre os adultos, os riscos são maiores para quem consume, além do leite, carne e ovos regularmente.

Em vez disso: Reflita sobre sua dieta atual, e estabeleça a quantidade correta de leite para consumir. Existem outras fontes de vitamina D, proteína e cálcio capazes de enriquecer suas refeições sem as calorias extras que o leite traz.

Refrigerantes sem açúcar e zero caloria

Não é de hoje que os refrigerantes são conhecidos por não serem saudáveis, e muito disso decorre do seu teor de açúcar. Por isso, a indústria vem reagindo lançando no mercado alternativas sem açúcar ou com baixas calorias. Porém, pouco se fala sobre o nível de fosfato presente nessas bebidas. A substância pode afetar o equilíbrio mineral nos ossos quando em alta concentração. Ela pode, inclusive, causar um círculo vicioso que faz com que a pessoa se sinta constantemente exausta em decorrência do comprometimento dos minerais. E aí ela acaba bebendo mais refrigerante para se sentir com mais energia.

Em vez disso: Beba água! Uma xícara de café ou de chá sem açúcar também são boas opções. Caso sinta vontade de comer algo doce, aposte em um pedaço de fruta.

Salmão de cativeiro

O salmão é uma ótima fonte de gorduras saudáveis e ômega 3. Infelizmente, salmão de cativeiro contém uma quantidade considerável de pesticidas que estão prejudicando a saúde humana. Apesar de vários países terem aderido a novas formas de controle de ração e pesticidas utilizados na criação de peixes, a demanda crescente provocou um aumento na concentração de animais de cativeiro. A situação, por sua vez, é um prato cheio para o desenvolvimento de pragas entre os salmões. E nos esforços para combater tais pragas, os produtores aumentaram o uso de produtos químicos.

Em vez disso: Se não quiser cortar o salmão da sua dieta, confira a origem do animal. E saiba que salmão selvagem não é, necessariamente, mais saudável. Faça pesquisas na web para descobrir criadouros sustentáveis.

Atum

Recentemente, autoridades espanholas recomendaram que crianças com menos de 10 anos e mulheres grávidas não consumam atum. Isso por conta dos altos níveis de mercúrio encontrados no peixe. O metal é tóxico e pode provocar doenças ligadas aos sistemas nervoso, digestivo e imunológico.

Em vez disso: Limite a ingestão de atum e dê preferência, se possível, aos peixes oriundos de fontes controladas. Informe-se sobre a regulação que o país impõe para a produção e/ou importação do peixe.

Granola

Dependendo da receita utilizada, a granola pode ser um alimento nada saudável, graças ao alto teor de açúcar. Em boa parte dos casos, há ainda a adição de frutas secas, o que deixa o alimento ainda mais açucarado. Por si só, a granola não faz mal, só que muito açúcar, como sabemos, não ajuda em nada, muito pelo contrário. O mel usado por grandes marcas pode ser extremamente processado, contendo adoçantes “escondidos” ou até mesmo xarope de milho.

Em vez disso: Prepare sua própria granola em casa, sem açúcar e com mel de alta qualidade. Caso opte por muesli ou granola comercial, verifique a tabela nutricional para evitar produtos que só parecem saudáveis ou que possuem composições muito açucaradas. Outra boa ideia é reduzir as porções de granola industrializadas e aumentar as da versão caseira do alimento.

Pão integral

Pães são extremamente ricos em calorias e pobres em vitaminas e fibras. Além disso, pão de forma branco tem cerca de 3g de açúcar por fatia, mas as versões mais comuns de pães integrais costumam ter ainda mais açúcar para mascarar o amargor da farinha integral.

Em vez disso: Em quantidades moderadas, pão é um bom complemento para sua dieta, mas a melhor opção é comprar pães sem açúcares adicionados, sobretudo no caso dos pães integrais. Geralmente, eles são vendidos em padarias menores, não em supermercados.

Azeite de oliva

Talvez o azeite de oliva seja um dos alimentos mais saudáveis que você pode consumir. Infelizmente, muita gente esquece que a maior parte dos benefícios vem de azeite extravirgem. Garrafas rotuladas como “azeite de oliva puro” geralmente trazem uma versão mais processada do produto, que pode até durar por mais tempo, mas que é pobre em nutrientes e rica em substâncias químicas.

Em vez disso: Limite o consumo de azeite de oliva a 3 colheres por dia, e só compre a versão extravirgem.

Bônus: Alimentos que são tóxicos quando não cozidos

Até agora, falamos de alimentos que podem prejudicar nossa saúde sem que sequer tenhamos conhecimento disso. Por outro lado, existem ingredientes presentes na mesa de muita gente, mas que podem fazer mal quando não cozidos ou preparados corretamente. A noz-moscada, por exemplo, pode causar alucinações quando consumida em grandes quantidades. Óleo de castanha de caju tem a capacidade de provocar uma imediata reação alérgica, assim como pés e brotos de batata. E a mandioca, tão presente em pratos brasileiros, africanos e asiáticos, contém cianeto, substância que pode ser mortal. Por isso, é fundamental que ela seja devidamente cozida antes de servida.

Você conhece outros alimentos tidos como saudáveis, mas que apresentam riscos quando consumidos? Tem o costume de refletir sobre os ingredientes que integram sua dieta? Comente!

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