Being healthy doesn’t mean never letting go; This means focusing on a balanced, nutritious diet that includes vegetables, fruits, greens, whole grains, protein, and, yes, treats in moderation. However highly processed foods aren’t as healthy as fresh foods, you don’t need to avoid them completely or feel bad when you eat them. Just be sure to consume them in moderation.
To improve your health and balance your diet, we have compiled a list of 10 foods that can harm your health if overconsumed.
10 foods that can harm your health
Although the following foods are particularly lacking in nutritional value, the point of paying attention to this list is less about cutting out each item completely and more about realizing how little they add to your diet. We do not recommend avoiding these foods completely, as dietary restriction can potentially trigger disordered eating. The main takeaway here is that it’s okay to eat the foods on this list as long as you also eat nutrient-dense foods that provide you with the vitamins and minerals you need.
Most 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. Foods lack many essential nutrients like dietary fiber, which promote gut health. Over time, depriving your body of the many vitamins, minerals and the nutrients of whole foods like fruits, vegetables, and whole grains can create deficiencies accompanied by medical symptoms.
White bread
White bread is made with a type of bread flour made from wheat. The treatment removes the bran and germ: parts of the wheat grain. Whole wheat will generally be darker and denser because it contains more nutrients and more fiber. Both of these are great for your digestion and provide your body with the nutrition it needs. White bread has a light, pleasant flavor, but it is made only from the endosperm layer of a wheat grain and contains less nutritional value. Instead, opt for whole grain bread, rich in essential nutrients.
To learn more about how complex carbohydrates help you stay healthy, check out why you should eat more carbs, not less.
Chips
Most of the reasons why eating too many chips can be harmful is because they don’t provide a balance source of calories. The amount of oil and simple carbohydrates they contain make them high in calories, but they are not correspondingly packed with useful nutrients like vitamins. Chips that contain no preservatives are a good option for a delicious occasional treat, but eating only chips during a meal will leave your body craving more vitamins, protein and fiber.
fries
French fries contain many of the same nutrients as chips, although there are more potatoes in a fry. However, the crispiness of a fry doesn’t necessarily have to be due to frying, which contains a lot of oils if you eat them often. In a air fryera thin layer of oil (or even zero oil) can still get you a batch of low-salt, all-potato home fries. If your diet already contains enough oil, this could be a good way to get a crunchy treat without exceeding your daily intake.
Fried chicken
Chicken is a delicious lean protein, but fried chicken breading tends to include white flour, oil and salt. These three ingredients are good in moderation, but opting for grilled chicken or air fried chicken could help you cut down on unhealthy ingredients if you’re already consuming more than the recommended amount.
Processed meats
In general, processed meats are low in nutrients that, when consumed in excess, have been linked to negative medical outcomes. Processing meats sometimes involves the addition of nitrates and nitrites, which have been linked to a higher risk of cancer when consumed in moderation. Additionally, processed meat contains sodium in fairly significant amounts. Whenever possible, cook and eat fresh meat.
Sweet cereals
Just like candy, sugary cereals often contain a lot of simple carbohydrates and sugars, while they contain less protein, fiber and vitamins. As a breakfast option, sugary cereals can also cause drop in blood sugar it makes you hungry shortly after eating the cereal. Opting for a lower-sugar cereal with more protein and fiber, as well as a 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 considered harmful to our health. However, margarine varies: in some countries it contains harmful trans fats that are not easily assimilated by the body, and in many cases it contains a similar amount of processed saturated fat. Read the label or opt for a less processed oil, like olive oil, as a bread topping if you really want to cut butter out of your diet.
Frozen meals
All frozen starters are not created equal: frozen vegetables and cooked chicken, for example, are sometimes low in preservatives and are a great way to eat if you need convenience foods. However, for prepared meals, check what types of foods and other items are in your meal, especially if you are concerned about preservatives or food coloring in your food.
Boxed Mac and Cheese
Although some of the biggest brands of mac and cheese have been found to be high in harmful chemicals, one of the main reasons it is considered unhealthy is the high amount of simple carbohydrates and fats and its low nutritional value. If you love cheesy pasta, don’t despair: There are now a variety of versions that incorporate whole grains, vegetables like cauliflower, and lower levels of preservatives and fat.
Bakery products
Cakes, donuts and other pastries can be delicious. But they can also be high in simple carbohydrates and saturated fats. Additionally, they contain very little fiber, protein or vitamins. However, if you make your own baked goods, it’s easy to make a treat that will provide more nutrients, whether by substituting a little whole wheat flour, replacing butter with an unsaturated fat, or adding fruit or grated zucchini to increase the vitamin content.
