by The more we learn about nutrition, the more we find that the processes we use to make food palatable and sustainable are stripping food of the things that make it nutritious. But that doesn’t mean you have to swear it off.
Eating some highly processed foods can be offset by a diet rich in vegetables, fruit, whole grains and proteins. However, when the following foods are the main part of your diet (or if you don’t also benefit from lower fat and higher fiber foods), there are often negative health outcomes.
It’s okay to have processed options in your diet, but you should modify these 11 foods for better health.
11 foods that can have a negative impact on your health
Although the following foods in particular lack nutritional value, the least thing to consider on this list is to completely cut out each item and more to appreciate how little they contribute to your diet. We do not recommend that you avoid these foods completely as there may be a dietary restriction eating disorder. The main takeaway here is that it’s okay to eat the foods on this list, as long as you’ve been eating nutrient-rich foods that provide the vitamins and minerals you need.
Many 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. Food sources lack enough of the key nutrients such as dietary fiber that promote gut health. Over time, the removal of many vitamins, minerals and nutrients in whole foods such as fruits, vegetables and whole grains can lead to deficiencies with medicinal properties.
white bread
White bread is made with a type of bread flour that is processed from wheat. The processing involves bran and germ: parts of wheat grain. Whole wheat will usually be darker and denser, due to the fact that it contains more nutrients and more fiber. Both of these elements are great for your digestion and give your body the nutrition it needs. White bread has a nice mild flavor but only contains the endosperm layer of the wheat grain, and has less nutritional value. Instead, opt for whole grain bread, which is loaded with essential nutrients.
To learn more about how complex carbs help keep you healthy, check out why you should be eating more carbs, not less.
Crisps
There are many reasons why eating too many chips may be harmful is because they do not provide a fair source of calories. Due to the amount of oil and simple carbohydrates they contain, they are dense in calories, but not full of useful nutrients such as vitamins. Preservative-free chips are a great choice for an occasional delicious indulgence, but eating anything but chips in a meal will leave your body wanting more vitamins, protein and fiber.
chips
French fries contain many of the same nutrients as chips, although French fries contain more actual potatoes. However, the crispiness of a French fry does not necessarily come from deep frying in fat, which contains a lot of oils if you eat them often. In an air fryer, a thin layer of oil (or even zero oil) can get you a batch of essentially homemade, salt-free potato-only fries. If your diet already contains a lot of oil, this could be a good way to get a crispy treat without going over your daily value.
Fried chicken
Chicken is a very tasty lean protein, but the breading of fried chicken usually includes tons of white flour, oil and salt. These three ingredients are fine in moderation, but opting for grilled chicken or air fried chicken may help you cut down on unhealthy ingredients if you’re already getting more than the recommended amount.
Processed meat
Processed meats are generally low in nutrients, and when consumed in excess, are associated with negative medical outcomes. Meat processing sometimes involves the addition of nitrates and nitrites, which are linked to a higher risk of cancer when consumed in moderation. Also, sodium is built into processed meat at fairly substantial levels. Whenever possible, cook and eat fresh meat.
Sugar cereals
Like eating candy, sugary cereal often has a lot of simple carbohydrates and sugars compared to a lower protein, fiber and vitamin content. As a breakfast option, sugary cereals can also lead to a blood sugar crash that makes you feel hungry soon after eating the cereal. Choosing a lower sugar cereal that includes more protein and fiber, as well as plant-based or dairy milk, can help you feel full and energized for longer.
Margarine
Margarine was used when the saturated fats in butter were considered negative for our health. There are variations, however, margarine: in some countries, they have harmful trans fats that are not easily processed by the body and often have the same amount of processed saturated fat. Read the label or choose a less processed oil, such as olive oil, as a source of bread if you want to cut butter from your diet.
Frozen entrees
Not all frozen entrees are created equal — flash-frozen vegetables and cooked chicken, for example, are sometimes low in preservatives and are a great way to eat if you’re looking for convenience food. For ready-made meals, however, check what types of food and other items are in your meal, especially if you are concerned about preservatives or coloring in your diet.
Box mac and cheese
Although some of the most prominent brands of mac and cheese have been found to be high in harmful chemicals, a major reason it is considered unhealthy is the high amount of carbohydrates and simple fats and low nutritional value. If you love cheesy pasta, though, don’t despair: There are now versions that incorporate whole grains, vegetables like cauliflower and lower levels of preservatives and fats.
Baked goods
Cakes, donuts and other baked goods can be delicious. But they can also be loaded with simple carbohydrates and saturated fats. In addition, they contain very little fiber, protein or vitamins. If you make your own baked goods, however, it’s easy to make beets that deliver more nutrition, whether it’s substituting some whole wheat flour, replacing butter with unsaturated fat or adding fruit or grated zucchini to the mix. increase vitamin content.
