Sonia
Understanding what is in your food and choosing healthier options does not mean you have to sacrifice flavor or joy. We all indulge once in a while, but it is good to know what might not be doing us any favors in the long run. Here are 15 unhealthy foods you should definitely avoid.
Sugary Cereals
Breakfast sugary cereals are a big no. We have all seen them on store shelves, all bright and colorful, promising a sweet, delicious start to your day. However, the fact is that they are often high in sugar and have little nutritional value. That sugar rush could leave you crashing mid-morning, searching for something else to perk you up. Instead, swap to oats or high-fiber, low-sugar cereals.
Processed Meats
The truth about hot dogs, sausages, bacon, and all the stuff you find grilled at every barbecue is that these high-sodium products often contain preservatives like nitrates that your heart and body does not need. They can also lead to a higher risk of diseases like cancer, so why put your body through the grind when you can prepare some chicken or fish at home instead?
Deep-Fried Foods
Fried chicken, French fries, and onion rings are oh-so-tasty but also quite troublesome for our health. Typically cooked in oil that has been used again and again to create toxic compounds, the oil itself adds calories and trans fats, causing heart disease and weight gain. So, what is the alternative? Air-fried snacks or baked snacks. You can still get the same crispiness without the grease.
Soda and Sugary Drinks
Cracking open a can of soda might quench your thirst, but it is otherwise cold trouble. Loaded with sugar, soft drinks lead to obesity, type 2 diabetes, and even tooth decay. Diet sodas are not much better, either. They usually contain artificial sweeteners that mess up your gut and appetite. So, although water may seem bland, put some lemon and cucumber in it, and you have a delightful refresher.
Margarine
Just as it was long believed that artificial sweeteners were healthier alternatives to sugar, the same applied to margarine and butter. Sadly, it turned out to be just as bad. Margarine contains trans fats, which can increase bad cholesterol while lowering good cholesterol, doubling the heart risk. Instead, use smaller quantities of butter or select heart-healthy oils like olive or avocado.
White Bread
White bread is also likely a household name for many, yet it is a poor source of nutrition. The processed grains are refined in a way that removes the fiber and vitamins that whole grains naturally contain. This can make your blood sugar rise as much as candy. Switching to whole-grain bread can improve fiber and nutrients, keeping you fuller longer and your blood sugar more stable.
Canned Soups
They may be convenient, but canned soups are often a hidden source of overly liberal amounts of sodium, which can increase blood pressure and strain your heart. Many also contain preservatives and only small quantities of vegetables and protein. Try making a big pot of homemade soup instead. It is much simpler.
Store-Bought Salad Dressings
How ironic is eating a healthy salad and adding a dressing with calories, sodium, and sometimes even sugar?! This can totally defeat the purpose of eating a salad. So, instead, make your own dressing at home with olive oil, vinegar, lemon juice, and herbs to keep your greens as healthy as they should be.
Frozen Meals
Frozen meals are a super easy dinner option to throw in the microwave. But they are packed with sodium and contain a lot of preservatives, too. Moreover, frozen meals have less nutritional content than fresh ones. So, even if you do not have an hour to cook a proper dinner, try to find “lighter” versions or prepare more portions for several days and freeze them.
High-Calorie Coffee Drinks
Coffee is not as bad by itself, but fancy drinks from coffee shops packed with syrup, whipped cream, and other toppings are the problem. Some of them contain almost as many calories and sugar as an entire fast-food meal. If you want to drink coffee, choose a black one or a plain coffee with a splash of milk or a small amount of sugar-free syrup.
Packaged Snack Cakes and Pastries
We all love the little snacks in the vending machine or grocery aisle. But often, store-bought snack cakes and pastries are filled with sugar, trans fats, and a lot of chemicals. It not only compromises your energy levels but also contributes to your calorie intake and weight gain. You can instead satisfy your sweet tooth by baking some pastries at home with fewer ingredients and less sugar.
Ice Cream
It is almost impossible to just say no, especially on a hot day or after that long, tough week, even though it is a health killer. It is rich in sugar and fat, great for gaining weight and putting blood sugar through the roof. One way out is to eat sorbets or frozen yogurt. Or choose a healthier option and prepare ice cream at home.
Potato Chips
Potato chips may be the most popular snack option, but they are known for their high levels of saturated fats and calories and extensive amounts of sodium. They may eventually increase blood pressure and the risk of heart disease. Crunch your cravings using air-popped popcorn without butter, baked vegetable chips, or nuts.
Store-Bought Cookies
Store-bought cookies are fast to eat but packed with trans fats, sugar, and calories, making them harmful to your heart and increasing the risk of diabetes. If your love of cookies is too much to let go, bake some at home with substitutes like oat flour or almond meal and natural sweeteners like honey or pure maple syrup.
Flavored Yogurt
Yogurt itself has the potential to be a very good and healthy diet item because of the probiotics and protein it contains. But the flavored ones are a whole different story. The flavored ones can sometimes be packed with as much added sugar as a dessert. Then it is no longer beneficial for you. The added sugar can lead to weight gain and increased blood sugar levels.
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