According to world health organization (WHO) says that unhealthy diets (such as diets high in saturated fat and added sugars) are one of the “major global risks to health” and increase the odds of malnutrition and disease around the world. . if you wish heal your body with foodfor a healthy diet, avoiding many foods you shouldn’t eat is a good place to start.
But first, what exactly is a “healthy” diet? “A healthy diet is a diet full of products sold by the pound, with lots of fresh produce, fruit, and grains,” he says. says. Dr. Francisco López Jiméneza cardiologist at the Mayo Clinic. “A healthy diet is rich in nuts, good vegetable oils, legumes, and whole grains, and contains only small amounts of animal products, with the exception of dairy products and fish.”
Meet the experts: Dr. Francisco López Jiméneza cardiologist at the Mayo Clinic. Jim White, RDN, ACSM Former Powner of Jim White Fitness & Nutrition Studio. Dr Rahul Bhandaria radiation oncologist at Tampa Bay Radiation Oncology. Dr. Mark CucuzellaFamily Physician and Professor, West Virginia University School of Medicine
“My philosophy is to eat to live, and I truly believe that food is medicine,” he explains. Jim White, RDN, ACSM Former Powner of Jim White Fitness & Nutrition Studio. “Following a healthy diet for overall health and wellness is critical to preventing many diseases and maintaining energy to be physically active.”
However, this doesn’t mean you need to completely cut out certain foods. “This doesn’t mean you should never eat foods you deem unhealthy, but it’s important to understand portion control when consuming them.” Tip? White shares that you should eat nutrient-dense foods 75% of the time, and fill the remaining 25% with other foods and favorite snacks.
Ahead, check out the main foods and ingredients that experts suggest restricting or removing from your diet for a healthy, balanced eating approach.
soda
Soda may quench your thirst, but it’s one of the worst drinks for your overall health, mainly because of its high sugar content. of Centers for Disease Control and Prevention (CDC) It warns that people who consume sugary drinks such as soda are more likely to experience health problems such as obesity, type 2 diabetes, heart disease, tooth decay and gout.
However, soda isn’t the only drink you should be careful of. “A slushie or frozen coffee drink can contain 80 grams or more of sugar,” says Dr. López Jimenez. “That’s 20 teaspoons of sugar in every drink!” Of course, it’s fine in moderation, but if you’re drinking drinks with added sugar, try to incorporate them into your daily routine. It’s worth considering reducing it.
Raw or undercooked meat
Eating raw or undercooked meat (such as sushi or rare hamburgers) is extremely dangerous for cancer patients and people with weakened immune systems. “Raw or uncooked items carry a high risk of containing bacteria, which can weaken the immune system and affect cancer patients who are more susceptible to such attacks,” he says. Dr Rahul Bhandaria radiation oncologist at Tampa Bay Radiation Oncology.
breakfast cereal
If you’re concerned about your metabolic health, pouring yourself a big bowl of cereal to start each day may not be ideal.
“Foods made with processed flour include most breakfast cereals, refined grains, breads, crackers, and baked goods.” Dr. Mark Cucuzellaa family medicine physician and professor at West Virginia University School of Medicine. “Processed and refined flours (even flours that claim to be whole grains) have an incredibly high glycemic index that can dramatically raise blood sugar levels. Over time, they can cause high and low blood sugar levels. If continued continuously, it can disrupt your metabolism and eating patterns, leading to obesity and insulin resistance.”
processed meat
If you’re a fan of lunch meats, bacon, sausage, or hot dogs, these foods may be doing more harm than good to your heart health.
“Many studies have shown negative health effects and increased risk of heart disease,” says Dr. López Jimenez. “Many of the substances used in the meat preservation process have been shown to increase the risk of cancer, high blood pressure, and other health conditions.”
alcohol
“In addition to adding no nutritional value and serving mostly as empty calories, alcohol is a toxin that the body breaks down more preferentially than fat, so it has a big impact on your metabolism.” Mr. White explains. “Alcohol consumption slows fat oxidation (meaning your body burns less fat while it processes alcohol).” Additionally, recent research shows that alcohol and lifespanstates that just one drink a day can shorten your lifespan by 2.5 months.
The American Association for Cancer Research (AACR) also believes that: Alcohol must carry a carcinogen warning label—In fact, the U.S. Surgeon General recently said, recommendation Regarding the causal relationship between alcohol and increased cancer risk
For cancer patients, avoiding alcohol is important to keep your body strong during treatment. “During cancer treatment, the goal is to create and maintain a body that can best withstand the burden of cancer itself and the treatments administered to fight cancer,” Dr. Bhandari says. “Alcohol’s role negates these goals, making it even more difficult to maintain balance in body and mind and progress on the climb to recovery and strength.”
trans fatty acids
According to american heart association (AHA), an artificial trans fat, is created when hydrogen is added to liquid vegetable oils to make them solid.
“They have no nutritional value…small amounts of trans fats can significantly increase the risk of cardiovascular disease,” says Dr. López Jimenez. “These typically exist in the form of partially hydrogenated fats and can be found in baked goods, microwave popcorn, and other foods. Deep frying can turn good oils into trans fats. There is.”
sports drink
Drinking sports drinks can help replenish lost electrolytes, but like soda and similar sugary drinks, they are often high in sugar.
“Sports drinks contain large amounts of fructose, which can only be metabolized by our livers, and our livers don’t have the capacity to process large amounts of free fructose,” says Dr. Cucuzzella. “Over time, this leads to the formation of fatty liver, which is the root cause of insulin resistance.”
artificial sweetener
You may be avoiding calories by choosing artificial sweeteners like aspartame and Splenda, but these It may also be harmful to your health.
“Although these sweeteners have zero calories, they can be counterproductive to your weight loss goals due to multiple factors, including gut health and insulin response,” explains White. “Artificial sweeteners are May alter the gut microbiome Affects nutrient absorption and metabolism, Glucose regulation. There is also Potential association with cancer However, as it concerns humans, more research is needed. ”
juice
You may think 100% fruit juice is healthy, but it can spike your blood sugar levels and take away from one of fruit’s biggest benefits: fiber.
“Drinking juice may not remove vitamins or phytochemicals, but it does remove fiber, which makes it a perfect food in terms of its biochemical impact on our metabolism compared to sugary sodas.” ,” says Dr. Clodus. “Eat fruits and vegetables instead of juices. Or make a smoothie.”
sugar and high fructose corn syrup
For a 2,000 calorie meal, CDC recommends not exceeding 200 calories of added sugar. why? “Added sugar to foods and drinks can make it difficult to get the nutrients you need without consuming too many calories.” healthy people 2030 (From the Department of Disease Prevention and Health Promotion) The goal is to reduce sugar intake for people over the age of two to avoid health risks such as obesity and tooth decay.
However, sugar is not the only sweetener that should be consumed in moderation. High fructose corn syrup is made from cornstarch and is used in many processed foods. “Experiments have shown that animals fed high fructose corn syrup can become diabetic,” says Dr. López-Jiménez. “High-fructose corn syrup increases sugar levels faster than cane sugar. They are found in many sodas and canned drinks, and may also be used in cocktails.”
refined vegetable oil
Refined vegetable oil is used for repeated frying and is often used in restaurants.
“These processed oils can be damaged by repeated heating processes and cause oxidative stress in the liver, compared to natural fats such as real butter, olive oil, and fats found in natural plant and animal products. , is a less desirable option,” says Dr. Cucuzzela.
takeout
Ordering from your favorite restaurant may be convenient, but your favorite dishes can be detrimental to your health.
“When you buy ready-made food, it’s much more difficult to control serving size and the amount of added salt, sugar, and fat, all of which can wreak havoc on your blood pressure, cholesterol levels, and waistline. ” says Dr. Clodus. “We have time constraints and need to order from time to time. Please make this the exception rather than the rule.”
processed white bread
There’s no need to buy pre-sliced white bread on your next grocery shopping trip. “Processed white bread (the kind that comes in packages) has minimal nutritional value,” says Dr. López Jiménez. “It has little or no dietary fiber and many nutrients have been stripped away in the wheat bleaching process.”
Instead, buy 100% whole grain or sprouted grain breads with minimal ingredients. Stephanie Sassos, MS, RDNDirector of the Good Housekeeping Institute’s Nutrition Research Institute previously said. prevention. Whole grain bread is a nutritious and healthy option. stabilizes blood sugar levelsbetween white bread has the opposite effect.
high fat frozen food
Healthy meals can be found in the frozen section of your local grocery store, but finding nutritious options requires some vigilance. We recommend thoroughly checking the nutrition label and scanning for calories, sodium, and fat before adding frozen foods to your cart.
Frozen foods often contain “high sodium, high fat, and preservatives,” which “can have a negative impact on health goals and weight management,” White said. “These meals are often unsatisfying and are also quite high in calories, which can lead to excessive calorie intake.”
donut
Is there anyone who doesn’t like sweet sweets? Snacks and desserts are good in moderation, but when it comes to certain types of baked goods, less is more.
Donuts and other baked goods, in particular, are “low in nutrition, high in calories, and completely unsatisfying,” White says. “These foods are also high in sugar and saturated and trans fats, which can lead to high blood sugar, cholesterol and heart problems.” Instead, try a nutritious slice of banana bread or an apple and raspberry. Try the Gillette slices.
Additional reporting by Emily Shiffer
