Diet plays a big role in your health. The foods we put into our bodies affect our brain, heart, gut, immune system, skin, and more. However, while some foods (nutrient-dense, plant-based, whole foods) have positive effects when consumed in excess, others have less of a benefit. Eating too much saturated fat, salt, and sugar, found in processed foods and sugary treats, can increase your risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer.
Research suggests that right now, Americans aren’t getting enough of the good stuff. According to the Centers for Disease Control and Prevention, only 1 in 10 adults in the United States eat enough fruits and vegetables. And many of us rely too much on things that aren’t that good. A Western pattern diet (similar to the standard American diet) includes a lot of fried foods, processed meats, and sugary drinks.
We have listed some of them below with the help of several nutritionists and nutritionists. worst Here are some food offenders when it comes to health and some equally delicious and nutritious alternatives.
However, there is one quick note before we begin. This doesn’t mean you have to start avoiding fries and chocolate like the plague. Food is not only about nutrition, but also about joy, comfort, and tradition. For example, we love making lists of our favorite candy bars and fast foods as much as we love learning about the benefits of sweet potatoes and dark leafy vegetables.
Just like in life, balance is important in diet. However, it’s important to note that some foods have a slightly greater impact on our health than others (processed meats). Hear more from our experts below about which foods you should avoid, at least on a regular basis.
These are the 8 most unhealthy foods, according to experts
1 bacon
“Most bacon contains nitrates and nitrites, which are preservatives that pose a known risk factor for forming carcinogenic compounds,” says Parina Lancaster, MS, MD, of Morrison Healthcare. , says LD.
What should I consider instead? Whole food bacon! “Shiitake mushrooms may be an interesting alternative to bacon because they have a slightly rubbery texture,” Lancaster added. “Adding spices and maple syrup to a textured plant-based protein creates an easy alternative to bacon bits.”
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2 Processed meat in general
“Most processed meats generally contain preservatives, and some studies have linked preservatives to an increased risk of certain cancers, such as breast and prostate cancer,” Professor Lancaster added. Ta. Megan Lyons, Certified Clinical Nutritionist; The Lions Share Wellness,Agree. “Processed meat has been directly linked to increased rates of cardiovascular disease and certain cancers,” she points out.
What should I consider instead? “Choose whole foods for protein sources, such as beans, nuts, and seeds,” says Lyons. Research has shown that while vegan processed meat is not a health food, it tends to be healthier than animal-based meat alternatives (read more here!).
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3 commercially available baked goods
“Commercial baked goods like donuts and pastries are made with hydrogenated oils, refined grains, and added sugar,” says Lyons. “These are known to cause blood sugar instability (which, if consumed regularly, can lead to insulin resistance over time) and poor-quality fats, which can lead to increased LDL and increased risk of cardiovascular disease and inflammation. It has a double effect.”
What should I consider instead? Let’s bake! “Another fun option is to make your own at home,” recommends Lyons. “You can use higher quality ingredients, enjoy stress-relieving activities, eat less often, and enjoy your consumption more.”
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Four milkshake
“Milkshakes are high in saturated fat, which can increase your risk of heart disease,” says registered dietitian Alyssa Pacheco. PCOS Nutritionist Alyssa. “They also usually contain a lot of sugar, which can lead to weight gain, abnormal blood sugar levels, and inflammation.”
What should I consider instead? Smoothie! “Smoothies offer a healthier alternative and are an easy way to incorporate more nutrients into your daily life,” adds Pacheco. “One of my favorite smoothie combinations is frozen strawberries, banana, almond milk, peanut butter, vanilla extract, and chia seeds. You can also add a plant-based protein powder for a protein boost.” ”
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Five Fast food
“Fast food has become a staple in many households, and honestly, it can sometimes be a lifesaver for individuals on the go,” Lancaster says. “However, most fast foods are high in sodium, which increases high blood pressure and poses a threat to the cardiovascular system.”
What should I consider instead? You can make delicious burgers and other fast food classics at home using healthy ingredients. For example, check out the vegan Copycat Whataburger Buffalo Ranch Chicken Strip Sandwich recipe. We also love this delicious Vegan Copycat Crunchwrap Supreme with Gooey Cashew Queso.
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6 candy
“Excess dietary carbohydrate intake can cause metabolic disorders and induce an increase in the body’s inflammatory response, including certain pro-inflammatory cytokines, which can lead to pre-diabetes and insulin resistance.” says Dr. Lancaster. “Excess sugar also causes low-grade chronic inflammation.”
What should I consider instead? “Fruit leather comes in a variety of flavors, is a great fun alternative to candy, and is just plain fun to eat,” she says. “It’s easy to make at home by pureeing and drying your favorite fruit.” Homemade treats are almost always better than their processed, store-bought counterparts. Want to try our vegan Copycat Twix Chocolate Caramel Bars recipe?
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7 sweet cereal
“These classic breakfast cereals are low in nutrients that keep you feeling full, like fiber and protein, so it’s very easy to double or triple the serving to feel full. ,” says Pacheco. “At the same time, each serving has a significant amount of added sugar, so if you eat more than one serving, you can easily end up with the same amount of sugar as a can of soda.”
What should I consider instead? “It’s much healthier, filling, and satisfying when you make it yourself,” says Pacheco. “Oats are a great whole grain to use as a cereal base, providing important nutrients like fiber, iron, and zinc. Add fruit, a spoonful of nut butter, and pepitas for a satisfyingly balanced meal. Your breakfast will be ready.”
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“Baking potatoes naturally lowers the salt content,” Lancaster says. “But once fried, it adds an unhealthy amount of saturated fat and also adds salt. Who can only eat one?”
What should I consider instead? “A healthier option is to make fries at home by tossing them with a little olive oil and your favorite seasonings and baking them in the oven,” she recommends. Here you can find some delicious recipes for vegan girlfriend fries. All can be made without using a deep fryer.
Read below to learn more about health.
Charlotte is a writer and editor based in sunny Southsea on England’s south coast.
