Health is greatly influenced by diet. The things we put into our bodies affect not just our skin but also our hearts, brains, stomachs, and immune systems. However, some foods are bad when ingested in excess, even as some, like nutrient-dense plant-based whole foods, have positive effects. Consuming excess sugar, salt, and saturated fat from processed meals and sweets raises the chance of developing chronic illnesses such as heart disease, type 2 diabetes, and several cancers.
According to study, Americans aren’t receiving enough of the good stuff right now. Just 10% of US adults, according to the Centers for Disease Control and Prevention, consume enough fruits and vegetables. Additionally, a lot of us rely too heavily on the inferior products. The Standard American Diet and the Western Pattern Diet, for instance, both place a heavy emphasis on processed meats, fried meals, and sugary drinks.
Food and life are both about balance. However, it’s crucial to remember that some meals have slightly greater effects on our health than others (processed meat, for example). Learn more about which foods are best avoided, at least on a frequent basis, from the experts listed below.
The Experts List these Eight Foods as the Healthiest
1. Bacon
“Most bacon contains nitrates and nitrites, which are preservatives that bring with them risk factors that are known to form cancer-causing compounds,” says Palina Lancaster, MS, RDN, LD of Morrison Healthcare.
What to consider instead? Whole food bacon! “Shitake mushroom may be a fun alternative to bacon due to its slightly rubbery texture,” adds Lancaster. “Adding spices and maple syrup to textured vegetable protein makes a quick bacon bit alternative.”
2. Every Processed Meat
“In general, most processed meats contain preservatives, and several studies have associated them with an increased risk of certain cancers like breast cancer and prostate cancer,” adds Lancaster. Megan Lyons, certified clinical nutritionist and founder of The Lyons’ Share Wellness, agrees. “Processed meats have directly been linked to increased incidence of cardiovascular disease and certain cancers,” she notes.
What ought to be taken into account instead? According to Lyons, “selecting whole foods protein sources, like beans, nuts, and seeds.” Additionally, research indicates that processed vegan meats are generally healthier than their animal-based counterparts, despite not being a health food.
3. Commercially Produced Baked Goods
According to Lyons, “commercially baked goods like pastries or donuts are made with refined grains, hydrogenated oils, and added sugar.” “They have the double whammy of raising blood sugar instability (which, if consumed frequently, can eventually lead to insulin resistance) and bad fats, which raise LDL levels and raise the risk of inflammation and cardiovascular disease.”
What ought to be taken into account instead? Start preparing baked goods! Lyons suggests “making your own at home as a fun alternative.” “You’ll eat less frequently and enjoy the consumption more; you’ll use better quality ingredients and engage in a stress-relieving activity.”
4. Milkshakes
“Milkshakes are high in saturated fat, which can increase your risk of heart disease,” says Alyssa Pacheco, RD of The PCOS Nutritionist Alyssa. “They’re also usually packed with added sugars, which can lead to weight gain, erratic blood sugar levels, and inflammation.”
What to consider instead? Smoothies! “Smoothies can be a healthier alternative and can provide an easy way to get a lot of nutrition into your daily routine,” adds Pacheco. “One of my favorite smoothie combinations is frozen strawberries, banana, almond milk, peanut butter, vanilla extract, and some chia seeds. You could add a plant-based protein powder to give you a protein boost too!”
5. Quick Food
“Fast food has become a staple in a lot of households, and let’s face it, at times a life saver to individuals that are on the go,” says Lancaster. “However, most fast food is high in sodium, making it a threat to your cardiovascular system by elevating high blood pressure.”
What ought to be taken into account instead? With healthier ingredients, you can create delectable burgers and other fast food staples at home. For example, try this Vegan Copycat Whataburger Buffalo Ranch Chicken Strip Sandwich recipe. We also adore this delicious Gooey Cashew Queso Vegan Copycat Crunchwrap Supreme.
6. Candy
“An excessive intake of dietary sugars can cause metabolic disorders and induce an increase in the body’s inflammatory response, including certain pro-inflammatory cytokines, which can lead to pre-diabetes or insulin resistance,” says Lancaster. “Excessive sugar is also another low-grade chronic inflammatory.”
What ought to be taken into account instead? Fruit leather, which comes in a range of tastes and is just plain enjoyable to eat, is a fantastic and enjoyable substitute for candies, according to her. “Making them at home is simple; just puree your favorite fruit and dry it.” Treats from home are almost always superior to processed goods from the shop.
7. Sweet Cereal
“These classic breakfast cereals are low in nutrients that keep you feeling full, like fiber and protein, which makes it very easy to eat double or triple the serving size to fill yourself up,” says Pacheco. “At the same time, they have quite a bit of added sugar in a serving, so eating more than the serving size can easily have the same amount of sugar as a can of soda.”
What to consider instead? “Making your own can be a lot healthier, filling, and satisfying,” notes Pacheco. “Oats are a great whole grain to use as your cereal base that can provide you with vital nutrients such as fiber, iron, and zinc. Add some fruit, a scoop of nut butter, and some pepitas for a satisfying and balanced breakfast.”
8. French fries
When baked, potatoes have a naturally low salt content, according to Lancaster. But who can eat just one when it’s fried and loaded with salt and harmful amounts of saturated fat?
What ought to be taken into account instead? “A much healthier alternative is to make fries at home by tossing them in a little olive oil, your favorite seasonings, and baking them in the oven,” she suggests. Here are a few delectable vegan fry dishes that can all be prepared without a deep fryer!
