Everything you eat has either a positive or negative effect on your health. While it is okay to indulge sometimes and enjoy your life, if we’re being honest, most of us indulge more often than we should. What’s more, there are plenty of foods that we are eating that we think are healthy that actually aren’t. According to doctors, dietitians, and leading health and nutrition experts, these are the foods to avoid for better health.
15 Foods to Avoid for Better Health
Most doctors and dietitians would never tell you that any one food item is ‘off limits’. That being said, there are definitely foods that they recommend you avoid eating regularly for better health. These are 15 foods that they personally try to stay away from, and that they suggest that you should, too.
Takeout
Who doesn’t love take out every once in a while? It’s tasty and often quite convenient. The problem? It often comes with big portions and more salt, sugar, and fat than you would ever add at home. On top of that, it usually comes in disposable containers, which is not good for the environment.
“When you purchase ready-made food, you have far less control over portion size or how much salt, sugar and fat have been added. This can all mess with your blood pressure, cholesterol levels, and waistline,” says cardiologist Dr. Elizabeth Klodas. “We all have time constraints and need to order out from time to time. Just make this the exception, not the rule.”
Soda
Sodas are refreshing, tasty, and often remind us of summer barbecues, birthday parties, and other fun events. Unfortunately, it’s one of the worst things that we can consume for our health. Firstly, the amount of sugar in one can of any soda beverage is astonishing. Consuming high-sugar drinks greatly increases the risk of developing type 2 diabetes, heart disease, cavities, obesity, and other health problems. On top of that, many sodas have other unwanted ingredients, such as food dyes and chemical additives. Sodas aren’t the only culprits, either. Many coffee beverages, slushies, smoothies masquerading as healthy contain far too much sugar for anyone to consume in one sitting.
“A slush or a frozen coffee drink could have 80 grams of sugar or more,” says cardiologist Dr. Francisco Lopez-Jimenez. “That’s 20 teaspoons of sugar in a single drink!”
Processed Meats
Processed meats is an umbrella term for many common food staples. These include lunch meats, bacon, sausages, and hot dogs. Studies show that there is a link between consumption of these meats and heart disease. On top of that, many of the additives and preservatives in these products have been associated with an elevated risk of cancer, hypertension, and many other health complications.
“Many studies have shown their toll on health and increasing the risk for heart disease,” says Dr. Lopez-Jimenez. “Many of the substances used in the process to preserve meat have been shown to increase the risk for cancer, hypertension, and other health conditions.”
Alcohol
Alcohol is deeply engrained in many aspects of our society. It is synonymous with celebrations, parties, romantic dinners, business lunches, patio season, and as a way to destress after a long day. It is also really harmful for our health. Alcohol is completely void of nutritional value and hinders your metabolism, because your body has to prioritize breaking down a toxin rather than digesting fat. Moderation when consuming alcohol is key, keeping it to one or two glasses everyone once in a while.
“In addition to alcohol adding no nutritional value and serving as empty calories for the most part, alcohol greatly affects your metabolism due to it being a toxin that your body prioritizes breaking down over fat,” R.D.N. Jim White explains. “Alcohol intake slows down oxidation of fat (meaning your body burns less fat while it’s processing the alcohol).”
Raw or Undercooked Meat
Under normal circumstances, food items like sushi or a less-than-well-done hamburger are not a big risk for human consumption. For those who are immunocompromised, however, such as cancer patients, raw or undercooked fish and meat could pose a big health risk. This is due to the inability of their immune systems to handle potential bacteria that could be present in these foods.
“Any raw or uncooked item has an increased risk of containing bacteria and possibly affecting cancer patients who are immunocompromised and more vulnerable to such insults,” says radio oncologist Dr. Rahul Bhandari.
Breakfast Cereals
Cereal has been marketed for decades as the number one breakfast food for busy families. Unfortunately, the vast majority of cereals are not the “essential part of a balanced breakfast” that the TV commercials always claimed them to be. These cereals are usually made of processed flours, refined grains, sugar, and chemical ingredients. Most breakfast cereals spike your blood sugar and then leave you feeling hungry only a few hours later. Regular consumption of these cereals can contribute to metabolic disorders, increasing the risk of obesity, insulin resistance, and diabetes.
“Foods with processed flour include most breakfast cereals, refined grains, breads, crackers, and baked goods,” says Dr. Mark Cucuzzella. “Processed or refined flour (even those which claim to be whole-grain) have an incredibly high glycemic index which will dramatically raise blood sugar. Over time the constant high and low blood sugar can lead to disordered metabolism and eating patterns that contribute to obesity and insulin resistance.”
Trans Fats
Trans fats are essentially man-made fats. They are formed when hydrogen is added to liquid vegetable oils to turn them into solid fats. They have no health benefits whatsoever, in fact, quite the opposite. Trans fats are proven to cause chronic health issues, cardiovascular disease, hypertension, and the list goes on. Despite many pushes to have trans fats banned, they are still present in many processed food products.
“They have no nutritional value … Small amounts of trans fats can increase the risk for cardiovascular disease significantly,” says Dr. Lopez-Jimenez. “They usually come in the form of partially hydrogenated fats and may be present in bakery, microwave popcorn, and other foods. Frying food may convert good oils into trans fats.”
Sports Drinks
Sports drinks have their place for those doing professional level and extreme athletics. For the majority of every day people? They have far too much sugar. Even for those who are regularly active, going to the gym, running, and playing sports, these drinks are not necessary. There are plenty of other, natural electrolyte-replacing powders and beverages available that don’t contain sugar and artificial ingredients.
“Sports drinks contain a large amount of fructose which can only be metabolized by our livers and our livers have no capacity to deal with large amounts of free fructose,” says Dr. Mark Cucuzzella. “Over time this creates a fatty liver, which is at the root of insulin resistance.”
Read More: Doctors Warn: Avoid These Popular Foods if You Have Diabetes
Artificial Sweeteners
So far this list has largely focused on avoiding foods with a lot of sugar. The food industry’s answer to that was to create sugar alternatives – only these artificial sweeteners are not good for you, either. They can mess with the health of your gut, your insulin response, nutrient absorption, and can even affect your ability to control your weight. There are also some studies that link artificial sweeteners’ effect on the gut microbiome to cancer.
“Although these sweeteners have zero calories, they may have the opposite effect on your weight loss goals due to multiple factors including gut health and insulin response,” White explains. “Artificial sweeteners can potentially alter the gut microbiome which will affect nutrient absorption, metabolism, and regulation of glucose. There are also potential links to cancer but more research is needed as it pertains to humans.”
Juice
Juice has for a long time been considered a healthy drink choice, especially for children. This is, unfortunately, not so true. Even 100% fruit juice has negative effects on blood sugar. This is because there is no fiber to slow the release of the glucose into the bloodstream. What’s more, when you drink a glass of juice, you are drinking the equivalent of several fruits (for example, 3 apples or 4 oranges), meaning that you are consuming the sugar of 3 or more fruits without the fiber and satiety value of the fruit itself. More industrial juices also contain added sugars and chemical ingredients that make this even worse.
“Juicing might not remove vitamins or phytochemicals, but it does remove fiber. That means you’re turning the perfect food into something more like sugary soda in terms of the biochemical effects on our metabolism,” says Dr. Klodas. “Eat the fruit/vegetable, not the juice. Or make a smoothie.”
Sugar and High Fructose Corn Syrup
High fructose corn syrup is a common sweetener in processed foods. HFCS is known to rapidly increase blood sugar levels, much faster than regular sugar does. The consumption of HFCS is linked to obesity and the development of diabetes.
“Experiments have shown that animals fed with high fructose corn syrup can become diabetic,” says Dr. Lopez-Jimenez. “High fructose corn syrup raises the level of sugar faster than even sugarcane. They are present in many sodas, canned drinks, and may be used in cocktails, too.”
Refined Vegetable Oils
With so many unrefined, healthy oils to cook with, there really isn’t a reason to use refined vegetable oils. They only lead to oxidative stress in the liver and related health problems. Unfortunately, fast food restaurants, processed foods, and more industrial baked goods usually use these oils because they are cheaper than alternatives. Instead, choose natural oils like olive oil, coconut oil, and other natural fats from plants and animal sources. These offer many nutritional benefits and have far fewer health risks, provided they are consumed in moderation.
“These processed oils are damaged during the repeated heating process which can create oxidative stress in the liver and when compared to natural fats such as real butter, olive oil, and fats contained within natural plant and animal products they are the less desirable option,” says Dr. Cucuzzella.
Industrial White Bread
Industrial white bread uses processed flour, salt, sugar, and lots of chemical additives and preservatives. These products, including sandwich bread, hotdog and hamburger buns, bagels, and other white bread products, truthfully don’t have any real nutritional value. What’s more, they spike your blood sugar and introduce potentially carcinogenic ingredients into your system.
“There is minimal nutritional value in processed white bread (the one that comes in packages),” says Dr. Lopez-Jimenez. “They have little or no fiber, and a lot of the nutrients have been taken away by the wheat bleaching process.”
Microwave Popcorn
Popcorn itself is a healthy snack – it is, in fact, a whole grain. The problem with most of the popcorn we eat is that it is laden with butter and salt, and oftentimes sugar, too. Microwave popcorn, additionally, contains many chemical ingredients that are known not to be good for your health. At the movie theatre, order your popcorn without butter. At home, instead of microwave popcorn, buy popcorn kernels and pop it on the stove top. You can also purchase a popcorn maker if you wish.
“I actually love and recommend popcorn as a healthy whole-grain snack (yes, popcorn is a whole grain)! But the problem with bagged microwave popcorn is that it has tons of additives in the ingredients,” says registered dietitian Natalie Rizzo.
Muffins
Homemade muffins can be alright, provided they’re made without too much sugar and healthy, whole ingredients. Prepackaged muffins or most of those available in coffee shops and restaurants? Let’s be honest: They’re basically cupcakes without the icing. In addition, they tend to be full of other chemical additives that, once again, are not good for your health. These include endocrine-disrupting parabens.
“While many try to avoid parabens in skin-care and body-care products, propyl paraben is an additive used in some products like tortillas and muffins,” says registered dietitian Kelly Jones.
The Bottom Line
What you eat has a huge impact on your health. This goes beyond just losing or gaining weight. The food you eat impact the health of your skin, your internal organs, your longevity, your energy, and your overall wellbeing. It also has a major impact on your risk of developing diseases like diabetes, cardiovascular disease, and even cancer. Do yourself a favor and make sure that 80% of the time, you are eating healthy, whole foods and are avoiding processed and prepackaged products. When you do decide to indulge, rather than doing so with industrial products, do so with your mom’s famous chocolate chip cookies or a well-made hamburger instead of a super-processed fast food one. It’s never too late to change your habits. Start trying now for a healthier future.
Read More: 5 Science-Backed Foods That Boost Gut Health Naturally
Disclaimer: This information is not intended to be a substitute for professional medical advice, diagnosis or treatment and is for information only. Always seek the advice of your physician or another qualified health provider with any questions about your medical condition and/or current medication. Do not disregard professional medical advice or del
