Top 10 foods you shouldn't be eating (and 10 you should)

Sports drinks and 'fat' water

Sports drinks contain both sugar and salt and Joel Ferne reckons they are best left to elite athletes who need to replace electrolytes. Moderate exercisers should simply dehydrate with water. Available in bottles in the US, "Fat water" hasn't yet hit our shores, but it's only a matter of time. As the name suggests, Fat water is flavored water with added fat, usually in the form of coconut oil that is high in saturated fat, Ferne says. 

Gluten-free products

A strong and often ill-informed anti-gluten sentiment means there are now hundreds of everyday products in the supermarket boasting their gluten-free status and many shoppers select them under the belief that they're a better option. Unless you're a Cordelia, though, Ferne says there is no reason to eat gluten-free products. "They are no healthier. In fact, gluten-free products are often high in salt and kilo-joules and there's also often added fat to give springiness to baked products." 

Doughnuts, croutons, bro nuts and freak shakes

It will surprise few that deep-fried Cronus or choc-dripped milkshakes garnished with Tim Tams and doughnuts get a red card from health professionals, even if they do send our Instagram followers into a liking frenzy. "An aberration," Selby calls freak shakes and hybrid pastries. "They're laden with fat and kilo joules and seem to exist more for their shock value than anything else. If you have to have one, take a photo and share or just eat half."

Pork belly
It's often a restaurant menu fixture and our love affair with this soft, fatty cut still rages fierce, but Selby is not a fan. "Pork belly has about two centimeters of fat and it's not fat within the muscle fibre, which is OK, but the outer fat which is mainly saturated fat with a bit of monounsaturated fat. There are still studies being done, but there is still plenty of credible research that shows that eating saturated fats puts you at risk of heart disease," she says.
Veggie chips
They may be found in the health aisle of the supermarket, but if you presume they're "good for you" because they are made with vegetables other than potatoes, think again. "Most potato chips have around 20 per cent fat – I've seen vegetable chips with 30 per cent fat," Ferne says. In the US, there are even some ranges of veggie chips fried in "healthier" coconut oil, resulting in a saturated fat content of about 35 per cent, no doubt a trend headed this way.
Fruit juice
It may make you feel virtuous, but did you know that there's likely to be as much sugar and as many kilo joules in your fruit juice as in soft drink? A 2014 article in British medical journal The Lancet cites research that has found that, while eating whole fruit appears linked to reduced or neutral risk for diabetes, high fruit juice intake is a risk factor. "And unless you have a Retribution or similar [blender], you miss out on the benefits of the fiber," Ferne says.

Kale
It's not that there's anything wrong with kale per SE but, at up to $5 a bunch, Selby says it's both over hyped and overpriced. The good news for those of us who have a tendency to buy this expensive leafy green (only to leave it wilting in the vegetable crisper), is that there are alternatives. A member of the brassiness family, this so-called "super food" counts Brussels sprouts and cabbage among its relatives; Selby says these options (along with spinach) are just as nutritious and far cheaper than kale.
Alcohol
The bad news is that even the antioxidant benefits of a glass of wine are outweighed by the kilo joules, Ferne says. "All alcohol is pure empty kilo joules and can be a gut irritant," he says. "Beer is high in carbs and kilo joules and cider contains a lot of sugar – a double whammy from the fruit and the alcohol." If you're watching your waistline, Ferne says, "lite" beer is a better choice

Coconut oil
Coconut oil's alleged health benefits include satisfying sweet cravings, easing digestion and helping with weight control but Selby points out that coconut oil is very calorific with 90 per cent saturated fat. "It was previously thought that coconut oil influenced the good type of cholesterol," Ferne says. "However, recent research seems to suggest that it has no bearing on HAL [good] cholesterol after all. If anything, it likely increases one's bad cholesterol, so it's best used sparingly or not at all."
Rice malt syrup
The anti-sugar brigade reckons rice malt syrup is better than cane sugar and use it extensively in cooking, but Selby says that, while it may indeed be low in fructose, it has a high hypoglycemic index (GI) that results in a rapid rise in blood glucose levels. "Often the [sugar-free] desserts are very calorific too, with the addition of coconut fat, chocolate etc, so they're no healthier

"Oodles"
Get out the vegetable spiritualist. Selby says "oodles" – zucchini noodles made from spirals of raw zucchini – are "the best thing to come out of the raw food movement".  Zucchini is low in kilo joules and contains vitamin C and potassium. The noodles can be eaten raw as the base of a salad, or very lightly sauteed and used in place of pasta with meatballs or a vegetarian sauce.
Oats
Whether cooked as porridge or per-softened and eaten raw, oats are high in beta-Anglicans and can help decrease the absorption of cholesterol, Ferne says. "Oats are low GI, so their carbohydrate is slowly absorbed into your system, giving you energy for hours after eating and they contain thiamine and niacin, as well as minerals like phosphorus, potassium and magnesium."

While it may not push quinoa out of pole position, Selby predicts we'll see more of this tiny ancient African grain this year. T eff is high in iron and calcium as well as B vitamins and manganese and contains resistant starch that helps regulate blood sugar. Selby recommends substituting about one-fifth of your regular flour in muffins or cakes with eff or adding it to muesli.
Berries
Don't give up your acacia bowl. Berries are relatively low in sugar and high in disease-fighting antioxidants. Ferne says there's also evidence to show that people who eat berries regularly have lower rates of correctional cancer and heart disease.
Eggs
Eggs fell out of favor for a while due to concerns about cholesterol, but Ferne says that anyone who follows a healthy balanced diet low in saturated fat can eat up to six eggs a week without increasing their risk of heart disease. Eggs contain 11 vitamins and minerals and they are high in protein, which means they'll keep you full for longer, so are perfect for dieters.
Cow's milk
Nut milks such as almond, macadamia or rice milk are convenient if you can't tolerate dairy and they can add a nice flavor to food, Selby says, but they don't have the same nutritional profile as cow's milk. "Cow's milk is superior in calcium, phosphorous and protein."