The more we learn about nutrition, the more we discover that the processes we use to make food delicious and shelf-stable strip food of what makes it nutritious.
While occasionally eating highly processed foods can be offset by a diet rich in vegetables, fruits, whole grains and protein, certain food preparations simply don’t bring much nutritional value to the table. When the following foods make up the most important part of your diet (or if you don’t also benefit from foods with less oil and more fiber), they are associated with negative health outcomes.
It’s okay to have some processed options in your diet, but you should moderate these 11 foods for better health.
11 Foods That Can Negatively Affect Your Health
Although the following foods are particularly lacking in nutritional value, paying attention to this list is less about cutting out each item altogether and more about realizing how little they add to your diet. We do not recommend that you avoid these foods completely, as food restriction may result disordered eating. The key takeaway here is that it’s fine to eat the foods on this list, as long as you also eat foods that are nutrient-dense and provide you with the vitamins and minerals you need.
Many of the following foods contain highly refined grains, high amounts of trans fats, or other processed fats that are difficult for the body to use effectively. The food sources are simply missing many of the key nutrients, such as dietary fiber, that promote gut health. Over time, depriving your body of the many vitamins, minerals and nutrients from whole foods like fruits, vegetables and whole grains can cause deficiencies that cause medical symptoms.
White bread
White bread is made with a type of bread flour that is processed from wheat. During processing, bran and germ are removed: parts of wheat grains. Whole wheat will generally be darker and denser because it contains more nutrients and more fiber. These two aspects are good for your digestion and give your body the nutrition it needs. White bread has a nice light taste, but is made from only the endosperm layer of a wheat grain and contains less nutritional value. Instead, opt for whole wheat bread, which is packed with essential nutrients.
To learn more about how complex carbohydrates keep you healthy, visit why you should eat more carbs, not less.
Potato chips
Many of the reasons why eating too many chips can be harmful is because they are not enough balanced source of calories. The amount of oil and simple carbohydrates they contain make them calorie-dense, but they are not correspondingly packed with beneficial nutrients such as vitamins. Chips that don’t contain preservatives are a nice option for an occasional indulgent treat, but if you eat nothing but chips at a meal, your body will crave more vitamins, protein and fiber.
French fries
French fries contain many of the same nutrients as french fries, although there is more actual potato in fries. However, the crispiness of fries may not be due to frying in fat, as they contain a lot of oil if you eat them often. In an air fryer, with a thin layer of oil (or even no oil) you can still get a homemade, low-salt batch of fries made from almost nothing but potatoes. If your diet already includes enough oil, this can be a good way to get a crunchy treat without exceeding your daily value.
Fried chicken
Chicken is a delicious lean protein, but the breadcrumbs on fried chicken usually contain a ton of white flour, oil and salt. These three ingredients are fine in moderation, but if you opt for grilled chicken or air-fried chicken, you can cut down on unhealthy ingredients if you’re already consuming more than the recommended amount.
Processed meat
In general, processed meat is low in nutrients that, when consumed in excess, are associated with negative medical consequences. Processing meat sometimes adds nitrates and nitrites, which have been linked to a higher risk of cancer when eaten in moderation. Also, sodium is incorporated into processed meat in quite significant amounts. Cook and eat fresh meat whenever possible.
Sugary cereals
Like eating sweets, sugary breakfast cereals are often high in simple carbohydrates and sugars, compared to lower protein, fiber and vitamin content. As a breakfast option, sugary cereals can also result in a blood sugar drop, making you feel hungry quickly after eating the cereal. Choosing a lower sugar breakfast cereal with more protein and fiber, as well as plant-based or dairy milk, can help you feel full and energetic for longer.
Margarine
Margarine was used when the saturated fats in butter were seen as negative for our health. However, margarine varies: in some countries they contain harmful trans fats that are not easily processed by the body and in many cases they contain a similar amount of processed saturated fat. Read the label or opt for a less processed oil, such as olive oil, as a bread topper if you really want to eliminate butter from your diet.
Frozen entrees
Not all frozen entrees are the same: frozen vegetables and cooked chicken, for example, are sometimes low in preservatives and are a great way to eat when you need convenience foods. However, for ready-to-eat meals, check what types of foods and other items are in your meal, especially if you are concerned about preservatives or colorings in your diet.
Mac and cheese in box
Although some of the prominent brands of mac and cheese contain many harmful chemicals, the high amount of simple carbohydrates and fats and low nutritional value is a major reason they are considered unhealthy. However, if you like cheesy pasta, don’t despair: there are now several versions that contain whole grains, vegetables like cauliflower, and lower levels of preservatives and fats.
Baked goods
Cakes, donuts and other pastries can be delicious. But they can also be packed with simple carbohydrates and saturated fats. In addition, they contain very little fiber, protein or vitamins. However, if you make your own pastries, it’s easy to create a treat that provides more nutrients, whether it’s adding some whole wheat flour, an unsaturated fat to replace the butter, or adding fruit or grated zucchini to boost the vitamin content. to increase.