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8 min read<\/p>\n8 min read<\/p>\n
If you\u2019re trying to make your diet more nourishing, incorporating a lot of new healthy foods into your meals can feel daunting. But cutting out or limiting the foods to not eat that may be actively harming your health can be easier and just as powerful. In fact, it may even lower your risk of developing harmful chronic health conditions.<\/p>\n
But as is the case with most dietary changes, remember to grant yourself some grace. \u201cThis doesn\u2019t mean that you can never enjoy what would be considered unhealthy foods, but understanding portion control when consuming those is key,\u201d explained Jim White, R.D.N.<\/a>, owner of Jim White Fitness and Nutrition Studios. He recommended aiming to eat healthy, nutrient-dense foods 75% of the time and enjoying small portions of other foods you enjoy the remaining 25% of the time.<\/p>\n Meet the experts: Francisco Lopez-Jimenez, M.D.<\/a>, a cardiologist at Mayo Clinic; Jim White, R.D.N.<\/a>, owner of Jim White Fitness and Nutrition Studios; Rahul Bhandari, M.D.<\/a>, a radiation oncologist at Tampa Bay Radiation Oncology; Mark Cucuzzella, M.D.<\/a>, a family medicine physician and professor at West Virginia University School of Medicine; Elizabeth Klodas, M.D.<\/a>, founder of Preventive Cardiology Clinic in Edina, Minn.<\/p>\n What are those nutrient-dense foods, you may ask? \u201cA healthy diet is one full of products sold by the pound with lots of fresh produce, fruits, and grains,\u201d said Francisco Lopez-Jimenez, M.D.<\/a>, a cardiologist at Mayo Clinic. \u201cA healthy diet is rich in nuts, good vegetable oils, legumes, and whole grains, with only small amounts of animal products, except for dairy and fish.\u201d<\/p>\n Read on to discover the foods, products, and specific ingredients that nutrition experts say may be detrimental to your overall health.<\/p>\n Foods to avoid for better healthSugary drinks<\/p>\n Soda may quench your thirst, but it\u2019s one of the worst drinks for your overall health, mainly due to its high sugar content. The Centers for Disease Control and Prevention (CDC)<\/a> warns that those who consume sugary drinks like soda are more likely to experience health issues like obesity, type 2 diabetes<\/a>, heart disease, cavities, and gout.<\/p>\n Soda isn\u2019t the only drink to watch out for though. \u201cA slush or a frozen coffee drink could have 80 grams of sugar or more,\u201d said Dr. Lopez-Jimenez. \u201cThat\u2019s 20 teaspoons of sugar in a single drink!\u201d Which of course is fine in moderation, but if you\u2019re drinking beverages loaded with added sugar on a daily basis, it\u2019s worth considering cutting them from your routine.<\/p>\n Raw or undercooked meat<\/p>\n Many of the most common bacteria that can cause food poisoning, such as salmonella, campylobacter, and E. coli, are present in raw or undercooked meat and poultry (like sushi or a rare hamburger), according to Johns Hopkins Medicine<\/a>. Cooking these foods to a safe temperature will kill most of these dangerous bacteria\u2014but not always doing so puts you at an increased risk of developing nasty symptoms.<\/p>\n For those with cancer or who are immunocompromised, indulging in raw or undercooked meat can be extremely dangerous. \u201cAny raw or uncooked item has an increased risk of containing bacteria and possibly affecting cancer patients who are immunocompromised and more vulnerable to such insults,\u201d explained Rahul Bhandari, M.D.<\/a>, a radiation oncologist at Tampa Bay Radiation Oncology.<\/p>\n Breakfast cereals<\/p>\n Pouring yourself a big bowl of cereal to start each day may not be ideal if you\u2019re concerned about your metabolic health.<\/p>\n \u201cProcessed or refined flour (even those that claim to be whole-grain) have an incredibly high glycemic index which will dramatically raise blood sugar,\u201d said Mark Cucuzzella, M.D.<\/a>, a family medicine physician and professor at West Virginia University School of Medicine. \u201cOver time the constant high and low blood sugar can lead to disordered metabolism and eating patterns that contribute to obesity and insulin resistance.\u201d In addition to cereal, other common foods made with processed flour include certain breads, crackers, and other baked goods.<\/p>\n Processed meats<\/p>\n If you\u2019re a fan of lunch meats, bacon, sausages, or hot dogs, these foods may be doing more harm than good for your heart health<\/a>.<\/p>\n \u201cMany studies<\/a> have shown their toll on health and increasing the risk for heart disease,\u201d said Dr. Lopez-Jimenez. \u201cMany of the substances used in the process to preserve meat have been shown to increase the risk for cancer, hypertension, and other health conditions.\u201d<\/p>\n Alcohol<\/p>\n \u201cIn addition to alcohol adding no nutritional value and serving as empty calories, alcohol greatly affects your metabolism due to it being a toxin that your body prioritizes breaking down over fat,\u201d White explained. \u201cAlcohol intake slows down oxidation of fat (meaning your body burns less fat while it\u2019s processing the alcohol).\u201d Additionally, a study found a negative correlation between alcohol and life expectancy<\/a>, citing that even just one drink per day can shorten your life by 2.5 months.<\/p>\n The American Association for Cancer Research (AACR) even believes that alcohol should come with cancer warning labels<\/a>\u2014in fact, the U.S. Surgeon General has issued an advisory<\/a> on the causal link between alcohol and increased cancer risk.<\/p>\n For cancer patients, avoiding alcohol is crucial to keep the body strong during treatments. \u201cThe goal during cancer treatment is to build and maintain one\u2019s body to best handle the taxing effect of the cancer itself and the treatments administered to fight it,\u201d said Dr. Bhandari. \u201cAlcohol\u2019s role negates these goals and makes it even more difficult for the body and mind to remain balanced and on the uphill road to recovery and strength.\u201d<\/p>\n Trans fats<\/p>\n According to the American Heart Association<\/a> (AHA), artificial trans fats are created when hydrogen is added to liquid vegetable oils to make them more solid.<\/p>\n \u201cThey have no nutritional value … Small amounts of trans fats can increase the risk for cardiovascular disease significantly,\u201d said Dr. Lopez-Jimenez. \u201cThey usually come in the form of partially hydrogenated fats and may be present in bakery, microwave popcorn, and other foods. Frying food may convert good oils into trans fats.\u201d<\/p>\n Sports drinks<\/p>\n While sipping sports drinks may help replenish lost electrolytes after a long and sweaty workout, they are often loaded with sugar just like soda and similar sweet beverages.<\/p>\n \u201cSports drinks contain a large amount of fructose, which can only be metabolized by our livers and our livers have no capacity to deal with large amounts of free fructose,\u201d said Dr. Cucuzzella. \u201cOver time this creates a fatty liver, which is at the root of insulin resistance.\u201d<\/p>\n Artificial sweeteners<\/p>\n You may be avoiding calories by choosing an artificial sweetener like aspartame or Splenda, but these may mess with your health too.<\/a><\/p>\n \u201cAlthough these sweeteners have zero calories, they may have the opposite effect on your weight loss goals due to multiple factors including gut health and insulin response,\u201d White explained. \u201cArtificial sweeteners can potentially alter the gut microbiome<\/a> which will affect nutrient absorption, metabolism, and regulation of glucose<\/a>. There are also potential links to cancer<\/a> but more research is needed as it pertains to humans.\u201d<\/p>\n Juice<\/p>\n While you may think 100% fruit juice is healthy, it may spike your blood sugar. Plus, it removes one of the most health-promoting nutrients found in fruit, which is fiber.<\/p>\n \u201cJuicing might not remove vitamins or phytochemicals, but it does remove fiber. That means you\u2019re turning the perfect food into something more like sugary soda in terms of the biochemical effects on our metabolism,\u201d said Elizabeth Klodas, M.D.<\/a>, founder of Preventive Cardiology Clinic in Edina, Minn. \u201cEat the fruit or vegetable, not the juice. Or make a smoothie.\u201d<\/p>\n Sugar and high fructose corn syrup<\/p>\n For a 2,000-calorie diet, the CDC<\/a> recommends that no more than 200 of those calories come from added sugars. Why? \u201cAdded sugars in foods and drinks can make it hard for people to get the nutrients they need without getting too many calories,\u201d according to Healthy People 2030<\/a> (a project from the Office of Disease Prevention and Health Promotion), which has set an objective to decrease sugar consumption in people over the age of two to avoid health risks such as obesity and tooth decay.<\/p>\n However, sugar isn\u2019t the only sweetener you should enjoy in moderation. High fructose corn syrup is one made from cornstarch that is used in many processed foods. \u201cExperiments have shown<\/a> that animals fed with high fructose corn syrup can become diabetic,\u201d said Dr. Lopez-Jimenez. \u201cHigh fructose corn syrup raises the level of sugar faster than even sugarcane. It is present in many sodas and canned drinks and may be used in cocktails, too.\u201d<\/p>\n Refined vegetable oils<\/p>\n Refined vegetable oils are used for repeated frying and are often used in restaurants.<\/p>\n \u201cThese processed oils are damaged during the repeated heating process which can create oxidative stress in the liver,\u201d explained Dr. Cucuzzella. “When compared to natural fats such as real butter, olive oil, and fats contained within natural plant and animal products they are the less desirable option.\u201d<\/p>\n Takeout<\/p>\n Ordering out from your favorite restaurant may be convenient, but your favorite dish may have poor consequences for your health.<\/p>\n \u201cWhen you purchase ready-made food, you have far less control over portion size or how much salt, sugar and fat have been added. This can all mess with your blood pressure, cholesterol levels, and waistline,\u201d said Dr. Klodas. \u201cWe all have time constraints and need to order out from time to time. Just make this the exception, not the rule.\u201d Requesting ingredient lists or nutrition information from your go-to spot can also help ensure you\u2019re making the healthiest possible decision on days when you can\u2019t cook at home.<\/p>\n Processed white bread<\/p>\n Skip the loaf of pre-sliced white bread during your next grocery trip. \u201cThere is minimal nutritional value in processed white bread (the one that comes in packages),\u201d said Dr. Lopez-Jimenez. \u201cThey have little or no fiber, and a lot of the nutrients have been taken away by the wheat bleaching process.\u201d<\/p>\n Instead, reach for 100% whole-grain or sprouted-grain bread with minimal ingredients, Stefani Sassos, M.S., R.D.N.<\/a>, nutrition lab director at the Good Housekeeping Institute previously told Prevention<\/a>. Whole-grain bread is a healthier option as it is more nutrient-dense and may even help keep your blood sugar stable<\/a>, while white bread has the opposite effect<\/a>.<\/p>\n High-fat frozen meals<\/p>\n While healthy meals can be found in the freezer section of your local grocery store, it requires a bit of due diligence on your part to find nutritious options. Before adding a frozen meal to your cart, we recommend thoroughly checking the nutrition label and scanning for calories, sodium, and fat.<\/p>\n Frozen meals \u201ccan be detrimental to your health goals and weight management,\u201d White said. He explained that they often contain \u201chigh sodium and high-fat content with preservatives. These meals are oftentimes not fulfilling while being fairly high in calories as well which can lead to excess calorie intake.\u201d<\/p>\n Donuts<\/p>\n Who doesn\u2019t love a sweet treat? While snacks and desserts are fair to have in moderation, less is more when it comes to certain types of baked goods.<\/p>\n Baked goods, like donuts in particular, have a \u201clack of nutritional value and are high in calories while not being fulfilling at all,\u201d White said. \u201cThese foods are also high in added sugars and saturated\/trans fats contributing to high blood sugar and cholesterol and heart issues.\u201d Instead, try a piece of nutrient-dense Banana Bread<\/a> or a slice of an Apple and Raspberry Galette<\/a>.<\/p>\n Additional reporting by Emily Shiffer<\/p>\n","protected":false},"excerpt":{"rendered":"8 min read If you\u2019re trying to make your diet more nourishing, incorporating a lot of new healthy…\n","protected":false},"author":2,"featured_media":992306,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[4318],"tags":[17687,275590,1331,105,258961,1381,4434,259870,275589,217285,16,15],"class_list":["post-992305","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-content-type-how-to-service","tag-contentid-baad6c90-4895-45e8-b70b-b47a76ccca6f","tag-displaytype-standard-article","tag-health","tag-issyndicated-false","tag-locale-us","tag-nutrition","tag-read_time-9","tag-shorttitle-15-foods-doctors-say-may-be-harming-your-health","tag-subsection-healthy-eating","tag-uk","tag-united-kingdom"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/116658076829062572","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/992305","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=992305"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/992305\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/992306"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=992305"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=992305"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=992305"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}