Fake health foods that are incompatible with sporting activity

As their name implies, fake health foods are foods that we wrongly think are good for our health and therefore beneficial for our athletic performance. But this isn't necessarily the case. Géraldine Mourier, a state-registered dietician has drawn up a non-exhaustive list for us. In addition, these foods all have one thing in common: they are all industrially processed.

The first of these are the so-called "zero" foods. For example, products labelled "0% fat" are certainly low in fat but this is often offset by a high sugar content or the addition of additives or chemical thickening agents. As for "zero sugar" foods, the lack of sugar is offset by synthetic sweeteners or, possibly, flavourings.

The result is a blend of ingredients with no real nutritional value for athletes. "What's more, you lose the product's satiogenic effect, which means you will tend to want to eat more of it," warns Géraldine before offering her advice: "It's much better to opt for a yoghurt with a moderate fat content and then, if you like sugar, add a little jam or fresh fruit."

Vegetable crisps, which are made from carrots, sweet potatoes, parsnips, black radishes or even beetroot, would, at first glance, appear to be better for your health than traditional potato crisps. But are vegetable crisps really compatible with an athlete's diet?

Here again, Géraldine responds in the negative. "The problem is that although they're made from vegetables, they're cooked in oil like traditional crisps." So they're just as greasy, and too high in sugars and salt. In fact, 100 grams of vegetable crisps contain, on average, 35 grams of fat, 35 grams of sugar and 2 grams of salt.

Roughly speaking, a portion of these crisps is equivalent to one tablespoon of oil! So if you don't want to do without, think about making them at home, without fat but with added spices for flavour. Alternatively, opt for more athlete-friendly, plain vegetables as a pre-dinner snack: cherry tomatoes or carrot sticks.

Although fresh fruit is widely recommended for athletes, is fruit juice just as beneficial? "First of all it's important to differentiate between different types of fruit juice", "warns Géraldine. "Fruit juice made from concentrate or commercially produced nectars can contain as much sugar as fizzy drinks. That's like drinking a glass of coke for breakfast," explains the dietician.

It's best to choose a 100% pure fruit juice with no added sugar "which you can find in the refrigerated section of shops (so it needs to be used quickly). The best thing is to have it with a bit of fruit pulp which adds a small amount of fibre that can be beneficial," adds Géraldine.

If you like fruit juice because it gives you a small pre-exercise boost, then the best thing is to make it yourself. "A few, freshly-squeezed oranges will provide you with vitamins, a bit of fibre and the right kind of sugar," concludes the dietician.

Our last fake health food, which is very much in vogue is: sushi. "It's not really a super food" volunteers Géraldine immediately. The problem is the glutinous rice which has been overcooked in a sweet vinegar. "Essentially, it's the same as eating sugar cubes," warns the dietician.

And the end result? An insulin spike that makes you want to eat more and promotes fat storage. In addition, sushi is often made from food that already has a high fat content like avocados and salmon. Although it's good fat, it's being added to a food that is already very rich," she observes.

Especially as it's usually eaten with (overly) sweet or salty soy sauce. In sum, it's not a very filling food and is not really compatible with exercise, so should only be eaten occasionally, in moderation.