With the rise of processed and convenience food, it’s easy to put aside the healthy, natural way of eating and turn to quick, pre-packaged meals. While they may offer convenience, they are often laden with unhealthy ingredients, preservatives and additives that can cause health issues. Here is a comprehensive guide to the unhealthy and processed ingredients and types of food that you should never eat, along with some healthy alternatives.
High Fructose Corn Syrup
High fructose corn syrup (HFCS) is a common sweetener used in many processed and packaged food items. Usually found in soft drinks, processed foods and sauces, this type of sugar can heighten your risk of diabetes, and when consumed in large amounts, it can increase the risk of metabolic syndrome and the development of heart disease. Alternatives: Use natural sweeteners such as honey, Stevia or molasses instead.
Artificial Food Dyes
Artificial dyes and food coloring are used to enhance the color and appearance of many food items. However, these types of coloring are linked to allergic reactions, organ damage, hyperactivity in children, behavior issues, as well as potential carcinogenic effects. Alternatives: Try using natural ingredients such as turmeric, paprika, and blue or purple cabbage juice to create darker shades, while adding grated carrots and spinach can give food color a yellow tinge.
Flavored Drinks
Flavored drinks are essentially a mix of high fructose corn syrup and artificial dyes and flavoring. The effects of this combination can be damaging to health; studies have suggested that consumption of flavoring additives is associated with increased incidence of obesity and other metabolic concerns. Alternatives: Opt for flavored water, homemade juices or herbal teas instead.
Processed Meats
Processed meats like hot dogs, bacon, and sausage are full of chemical additives, artificial flavors and preservatives, like nitrites and nitrates, which are associated with cancer, heart disease and diabetes. Alternatives: Choose lean meats and poultry or healthier sources of protein such as nuts, eggs, and legumes.
White Bread
Most refined white bread products are made with bleached flour that has been stripped of many of its natural nutrients. Eating too much white bread adds to your daily intake of simple carbohydrates, which can lead to obesity and diabetes. Alternatives: Look for whole grain breads that are made with unbleached flour, or have a few slices of whole grain toast instead.
Highly Processed Dairy
Products
Many dairy products, such as cheese slices, yogurt drinks and flavored milks, are loaded with added sugars, artificial colorings and preservatives. They are high in unhealthy fats and calories and are more likely to cause health issues such as obesity and high cholesterol. Alternatives: Avoid processed dairy products and instead opt for natural yogurt, full fat dairy products and unsweetened almonds and coconut milk.
Fried Foods
Fried foods like potato chips, french fries and onion rings are high in unhealthy fats and Trans fats. Research has linked consumption of fried foods to depression, heart disease, cancer and development of metabolic syndrome. Alternatives: Choose roasted or air-fried food items, or opt for oven-baked alternatives like zucchini fries or sweet potato wedges.
Processed Breakfast
Cereals
Many breakfast cereals that are marketed as healthy are actually full of sugars and additives. They can contain trans fats, artificial colors and unhealthy sweeteners such as high fructose corn syrup or maltodextrin. Alternatives: Go for healthier choices like oats, wholegrain cereals or natural mueslis.
Canned Foods
Canned foods are often high in sodium, sugar, and unhealthy fats and preservatives, which can lead to health risks such as obesity, high blood pressure, and heart disease. Alternatives: Go for fresh or frozen foods, or opt for no-salt versions of canned foods.
Instant Noodles
Instant noodles are convenient but are packed with unhealthy additives, preservatives and unhealthy fats. Studies have linked the high concentration of artificial preservatives to an increased risk of heart disease, obesity, and digestion problems. Alternatives: Make a healthier version of your noodles at home using whole wheat noodles, low-sodium broth and vegetables.
It can be hard to avoid processed and unhealthy foods, but with the right knowledge and alternatives, it’s possible to create meals that are nutritious and delicious. Staying away from the food items and ingredients mentioned above is an important step to a healthier lifestyle.
