If you want to improve your diet, you should first take a look at the most unhealthy foods to eat. Once you identify these foods, you can learn how to replace them with healthier options. Viewing foods through a “good” or “bad” lens, though, can make decisions harder. If only it were that easy! People probably wouldn’t eat certain foods if they could just identify their level of health in an instant.
The majority of the most addictive and unhealthy foods are tempting because they contain fat and carbs. They usually contain added sugars, salt, and other things that keep you coming back bite after bite. When it comes to the worst foods, though, it is better not to forbid things. Instead, dietitians encourage people to eat more of certain things and decrease or replace the consumption of unhealthy foods. Fruits, veggies, nuts, seeds, legumes, whole grains, and lean proteins provide you with nutrients that make you not want to eat the other unhealthy stuff.
When you understand how different foods impact your health, you can make healthier, informed food choices. Continue reading to learn more about the worst foods to eat, along with suggestions for healthier alternatives.
Sodas
These sparkling, sugary beverages are hard to resist, and they can be a hard habit to break. Sodas and other sugary beverages increase the risk of tooth decay, type 2 diabetes, weight gain, and obesity. Rather than encouraging the switch from regular soda to diet soda, it is best to reduce your overall intake. You can also swap soda for water, seltzer water, or tea. Ideally, increase your water intake as much as possible, but don’t use those flavor packets!
French Fries
More often than not, French fries are usually fried in unhealthy oils, especially at fast-food restaurants. They are liberally seasoned with salt and are rich in saturated fats and calories. If you regularly consume fried foods, you can increase the risk of heart disease, obesity, and other chronic health conditions. You can still enjoy potatoes or sweet potatoes in fry form, but consider baking them or cooking them in an air fryer. Use olive oil or avocado oil on the potatoes to get them crispy.
Donuts
When someone in the office brings a box of donuts, it is very difficult to resist the temptation. Everyone loves a good donut! The problem is that donuts do not offer a lot from a health standpoint. Donuts are deep fried in refined and processed oils and usually contain high levels of sugar, bleached white flour, and trans fats. The high sugar content can lead to a blood sugar spike that ends in an even bigger crash. If you are craving baked goods, a homemade muffin or scone is a better option. By baking your own treat, you can use better ingredients, such as whole grain flour, avocado oil, and reduce the sugar content, or replace it with applesauce, maple syrup, or dates.
Processed Meats
Bacon, hot dogs, and cold cuts like bologna, ham, and turkey are rich in sodium, calories, and other processed ingredients. Consuming a lot of these foods can increase the risk of high blood pressure and high cholesterol, two risk factors for heart disease. Research indicates that processed meat has a more significant impact on the risk of heart disease than unprocessed red meat or chicken. Processed meats also contain cancer-causing chemicals, due to levels of carcinogens. Try to opt for lean protein sources, such as grilled chicken, wild caught fish, tempeh, or tofu, instead of processed meats. Those alternatives provide better protein without the harmful additives.
White Bread
Some people may express concern about how much bread they eat, and occasionally make attempts to cut it out of their diets. White bread is good to avoid if you can because it is usually made with refined flour, which has been stripped of its fiber and nutrients during processing. That’s why eating white bread can lead to rapid spikes in blood sugar, and it may even lead to weight gain, insulin resistance, and other metabolic issues. Whole grain and multigrain breads are good alternatives because they usually contain more fiber, vitamins, minerals, and help stabilize blood sugar.
Fast Food Burgers
If you regularly eat hamburgers from fast food establishments, you will have a difficult time overcoming health hurdles. These burgers are rich in saturated fat, salt, and added sugars. Over time, all of those ingredients can increase the risk of diabetes, cardiovascular disease, and obesity. If you want to enjoy a burger, swap out regularly ground beef for ground turkey or use wild caught fish. Avoid fast food altogether and don’t think that vegan meats or certain veggie patties are healthier. They are also rich in processed ingredients and sodium.
Chips
How addictive and amazing are potato chips? Well, potato chips are empty calories because they lack sufficient nutritional value. Chips are rich in fat and low in protein and fiber. Instead of snacking on potato chips, opt for snacks with higher nutritional values, such as roasted chickpeas, nuts and seeds, or seaweed crisps. There are more snack options than bags of potato chips.
Alcohol
Alcohol is a tricky one because a lot of people can overdo it. Avoiding alcohol is also a constant struggle for people with addiction issues. Alcohol, much like potato chips, is empty calories and excessive alcohol intake can increase the risk of high blood pressure, heart disease, cognitive decline, and stroke. Mocktails, sparkling water, or freshly made juices are healthier options for your body, not just your liver and pancreas.
