The more we learn about nutrition, the more we realize that the processes that make food delicious and shelf-stable take away from the nutritional value of that food. But that doesn't mean you have to give up everything.
Eating highly processed foods can be offset by a diet rich in vegetables, fruits, whole grains, and protein. However, if the following foods make up a major part of your diet (or if you don't benefit from low-oil, high-fiber foods), your health will often be negatively affected.
It's okay to include some processed foods in your diet, but for better health you should consume these 11 foods in moderation.
11 foods that are bad for your health
The following foods are particularly lacking in nutritional value, but the point of paying attention to this list is not to eliminate each item completely, but to understand how much they impact your diet. is. We do not recommend avoiding these foods completely, as dietary restrictions can be a potential trigger. disordered eating. The important thing here is that it's okay to eat the foods on this list as long as you're also eating nutrient-dense foods that contain the vitamins and minerals you need.
Many of the foods listed below contain highly refined grains, high amounts of trans fats, or other processed fats that are difficult for your body to utilize effectively. Food sources lack many of the important nutrients, such as dietary fiber, that promote gut health. Over time, when your body is deprived of many of the vitamins, minerals, and nutrients found in whole foods such as fruits, vegetables, and whole grains, deficiencies can develop and cause medical symptoms.
White bread is made using a type of bread flour processed from wheat. This process removes the bran and germ, which are parts of the wheat grain. Whole wheat contains more nutrients and fiber, so it is generally darker in color and denser. These two aspects are highly digestible and provide the body with the nutrients it needs. White bread has a light flavor, but is not very nutritious because it is made only from the endosperm layer of the wheat grain. Instead, choose whole grain breads, which are rich in essential nutrients.
If you want to learn more about how complex carbohydrates can help you stay healthy, read on. Why you should eat more carbs instead of less.
A big reason why eating too much potato chips is harmful is because they don't provide any nutrients. balanced source of calories. The amount of oil and simple carbohydrates it contains makes it high in calories, but correspondingly not rich in vitamins and other useful nutrients. Preservative-free chips are a good option for the occasional tasty indulgence, but eating only chips at a meal leaves your body craving more vitamins, protein, and fiber.
French fries contain many of the same nutrients as potato chips, but fries actually contain more. But the crispiness of french fries doesn't have to be due to oily, deep-fried foods if you eat them frequently. In the air fryer, even a thin sheen of oil (or even no oil at all) allows you to make low-salt, homemade fries made from basically just potatoes. If the diet already contains enough oil, this may be a good way to get a crunchy treat without exceeding his daily intake.
Chicken is a delicious, lean protein, but the breading that fried chicken is coated with tends to contain a lot of flour, oil, and salt. These three ingredients are fine in moderation, but if you're already consuming more than the recommended amount, choosing grilled or air-fried chicken can help cut back on unhealthy ingredients.
Processed meat generally contains few nutrients, so consuming too much can lead to negative medical outcomes. Nitrates and nitrites are sometimes added to processed meat, and these are thought to increase the risk of cancer if consumed in excess of the appropriate amount. Processed meat also contains significant amounts of sodium. Cook and eat fresh meat whenever possible.
Similar to eating candy, sweet cereals often contain high amounts of simple carbohydrates and sugars, while being low in protein, fiber, and vitamins. As a breakfast option, eating sugary cereal can cause your blood sugar levels to spike and you may feel hungry soon after eating the cereal. Choosing low-carb cereals with more protein and fiber, as well as plant-based milks and milks, will help you feel fuller and more energized for longer.
Margarine came into prominence when it was thought that the saturated fats in butter were harmful to health. However, margarine varies. Some countries contain harmful trans fats that are not easily processed by the body, and often contain an equal amount of processed saturated fats. Read the labels, or if you really want to cut butter from your diet, choose less processed oils like olive oil to topping your bread.
frozen main dish
Not all frozen entrees are created equal. For example, flash-frozen vegetables or cooked chicken may have fewer preservatives, making them a great option if you need instant food. However, if you're using a pre-made meal, be sure to check what foods, etc. are included in your meal, especially if you're concerned about preservatives or coloring.
boxed macaroni and cheese
Some big-name brands of macaroni and cheese have been found to be high in harmful chemicals, but a big reason why they're considered unhealthy is because of the amount of simple carbohydrates and fat they contain. This is mostly due to its low nutritional value. But if you love cheesy pasta, don't despair. There are now many different versions with whole grains, vegetables like cauliflower, and fewer preservatives and fats.
Cakes, donuts, and other baked goods are also delicious. But it can also be high in simple carbohydrates and saturated fat. Additionally, it contains very little fiber, protein, and vitamins. But if you make your own baked goods, try adding more by substituting whole wheat flour, using unsaturated fats instead of butter, or adding fruit or grated zucchini to increase the vitamin content. It's easy to make nutritious snacks.