The more we learn about nutrition, the more researchers are discovering that the processes we use to make food delicious and shelf-stable are stripping away what makes it nutritious.
While sometimes consuming highly processed foods can be balanced with a diet rich in vegetables, fruits, whole grains, and protein, some food preparations don’t bring many nutrients to the table. When the following foods make up the main part of your diet (or don’t also feature lower-fat, higher-fiber foods), they have been associated with negative health outcomes.
11 foods that can negatively affect your health
While the foods below may be particularly lacking in nutritional value, the point of paying attention to this list is to become aware of how little they add to your diet, rather than cutting out each item entirely. We do not recommend avoiding these foods completely, as food restriction can be potentially triggering. eating disorder. The main takeaway here is that it’s okay to eat the foods on this list, as long as you’re eating nutrient-rich foods that provide the vitamins and minerals you need.
Many of the foods below contain highly refined grains, high amounts of trans fats, or other processed fats that are difficult for the body to use effectively. Food sources lack many of the essential nutrients that support gut health, such as dietary fiber. Over time, depriving your body of many vitamins, minerals, and nutrients found in whole foods such as fruits, vegetables, and whole grains can cause deficiencies with medical symptoms.
White bread
White bread is made from a type of bread flour processed from wheat. Processing removes the bran and germ, the parts of the wheat grain. Whole wheat will generally be darker and denser, as it contains more nutrients and more fiber. These two aspects are great for your digestion and provide your body with the nutrition it needs. White bread has a pleasant and mild taste, but it consists only of the endosperm layer of the wheat grain and has less nutritional value. Instead, choose whole grain bread, which is packed with essential nutrients.
To learn more about how complex carbohydrates help you stay healthy, check out: Why you should eat more carbs rather than less?.
Crisps
There are many reasons why eating too many chips is harmful: balanced source of calories. The amount of fat and simple carbohydrates they contain make them calorie-dense, but they are not as full of beneficial nutrients such as vitamins. Chips with no preservatives are a good option for an occasional tasty indulgence, but eating nothing but chips at a meal will leave your body craving more vitamins, protein and fibre.
chips
French fries contain many of the same nutrients as chips, but french fries contain more real potatoes. However, the crispiness of french fries doesn’t necessarily come from deep-frying, which contains a lot of fat if you eat them often. A thin sheen of oil (or even zero oil) in the air fryer can get you homemade, low-salt fries made from basically just potatoes. If you already have enough fat in your diet, this can be a good way to get a crunchy treat without exceeding the daily value.
Fried chicken
Chicken is a delicious lean protein, but fried chicken’s breading usually contains a ton of white flour, fat, and salt. These three ingredients are fine in moderation, but opting for grilled chicken or air-fried chicken can help you cut down on unhealthy ingredients if you’re already getting more than the recommended amount.
processed meats
In general, processed meats contain very few nutrients that are associated with adverse medical outcomes when consumed in excess. Processing meats sometimes includes the addition of nitrates and nitrites, which in excess are linked to a higher risk of cancer. Processed meat also contains significant levels of sodium. Cook and eat fresh meat whenever possible.
sugary cereals
Like eating candy, sugary cereals often contain lots of simple carbohydrates and sugar compared to their lower protein, fiber, and vitamin content. Sugary cereals as a breakfast option can also cause blood sugar to drop, which can make you feel hungry immediately after eating the cereal. Choosing a lower-sugar cereal with more protein and fiber, as well as plant-based or dairy products, can help you feel full and energized for longer.
Margarine
Since the saturated fats in butter were considered negative for our health, people turned to margarine. But margarine differs: In some countries it contains harmful trans fats that are not easily processed by the body, and in most cases it contains a similar amount of processed saturated fat. If you really want to cut butter from your diet, read the label or opt for a less processed oil like olive oil as a topping.
frozen appetizers
Not all frozen appetizers are created equal; For example, flash-frozen vegetables and cooked chicken are sometimes low in preservatives and are a great way to eat if you need prepared foods. However, for pre-prepared meals, check what types of foods and other items are included in your meal, especially if you are worried about preservatives or colorings in your diet.
Boxed macaroni and cheese
While some leading brands of macaroni and cheese have been found to be high in harmful chemicals, a big reason they’re considered unhealthy is due to their high amounts of simple carbohydrates and fat and low nutritional value. If you love pasta with cheese, don’t despair: There are now a variety of versions with whole grains, veggies like cauliflower, and lower levels of preservatives and fat.
baked goods
Cakes, scones, and other baked goods can be delicious. But they can also be loaded with simple carbohydrates and saturated fats. They also contain little fiber, protein or vitamins. However, if you’re making your own baked goods, it’s easy to make a treat that will provide more nutrients by adding a little whole wheat flour, unsaturated fat instead of butter, or fruit or grated zucchini to boost the vitamin content.