By
Beauty Adams
We all have our guilty pleasures when it comes to food, but some of them are more harmful than others. You may be surprised to learn that some of the foods you eat every day are actually bad for your health and can increase your risk of various diseases and conditions. Here are 10 everyday foods that you should avoid or limit, and some healthier alternatives to try instead.
Chips are one of the most popular snacks in the world, but they are also one of the worst. One ounce of regular potato chips has 152 calories and 10 grams of fat (3 grams saturated). If you eat just three ounces a week, in one year you’ll have consumed 23,400 calories and added about seven pounds to your waistline. And that’s from just a couple handfuls – which barely constitutes a satisfying snack for most of us. Chips are also high in sodium, which can raise your blood pressure and damage your kidneys.
Rice cakes and popcorn cakes are no longer the tasteless Styrofoam-like disks they once were. Now they’re available in lots of flavors, so you can satisfy a salty craving without hitting the potato chips. Try Quaker Quakes Rice Snacks or Orville Redenbacher’s Popcorn Cakes instead; both have less than 100 calories per serving. For a more exotic crunch, try dry roasted edamame, usually lightly salted and with a satisfying crunch. Thirty grams of Trader Joe’s roasted edamame provides 14 grams of protein and 20% of your daily iron in only 140 calories.
As luscious as they are, Cool Whip and its kin are mostly corn syrup and hydrogenated vegetable oil – stuff you definitely don’t want floating in your arteries. True, one tablespoon of Cool Whip is just 32 calories – but who stops at just one? Non-dairy toppings are also high in trans fats, which can increase your LDL (bad) cholesterol and lower your HDL (good) cholesterol, leading to a higher risk of heart disease and stroke.
Top desserts with low-fat vanilla yogurt instead. One tablespoon has half the calories plus a healthy dose of calcium. Yogurt also contains probiotics, which can improve your digestive health and immune system. You can also add some fresh fruits or nuts for extra flavor and nutrition.
White flour, vegetable shortening, white sugar – and it’s deep-fried to boot. One glazed Krispy Kreme doughnut packs 200 calories and 12 grams of fat, including heart-stopping saturated fat, trans fats and cholesterol. An old-fashioned cake doughnut is even worse: 300 calories, 28 grams of carbohydrates and a whopping 19 grams of fat, including 5 grams of saturated fat and 4 grams of trans fats. Doughnuts are also high in refined sugars, which can spike your blood glucose levels and contribute to diabetes, obesity and tooth decay.
If you need a sweet treat in the morning, opt for a whole-wheat muffin or oatmeal instead. Both are high in fiber, which can help you feel full and lower your cholesterol. You can also add some fruits, nuts or seeds for extra flavor and nutrition. A whole-wheat blueberry muffin has about 150 calories and 5 grams of fat, while a bowl of oatmeal with raisins and cinnamon has about 180 calories and 3 grams of fat.
Soda is one of the most consumed beverages in the world, but it is also one of the most unhealthy. A 12-ounce can of regular soda has about 150 calories and 39 grams of sugar, which is more than the recommended daily intake for adults. Soda is also high in phosphoric acid, which can erode your tooth enamel and weaken your bones. Soda has no nutritional value, and can increase your risk of diabetes, obesity, heart disease and kidney stones.
Water is the best drink for your health, as it hydrates your body and helps flush out toxins. You can also add some lemon, cucumber or mint for a refreshing twist. Tea is another good option, as it contains antioxidants that can protect your cells from damage and lower your risk of cancer and cardiovascular disease. Green tea, black tea, oolong tea and herbal teas are all beneficial, but avoid adding too much sugar or cream.
Processed meat refers to any meat that has been cured, smoked, salted, dried or canned, such as bacon, ham, salami, hot dogs, sausages and jerky. Processed meat is high in sodium, nitrates, nitrites and other preservatives, which can increase your blood pressure and damage your blood vessels. Processed meat is also a carcinogen, meaning it can cause cancer, especially colorectal cancer. According to the World Health Organization, eating 50 grams of processed meat per day can increase your risk of colorectal cancer by 18%.
Lean meat, such as chicken, turkey, fish or lean beef, is a good source of protein, iron, zinc and vitamin B12, which are essential for your health. However, you should limit your intake to no more than 18 ounces per week, and avoid charring or burning your meat, as that can create harmful chemicals. You can also replace some of your meat with plant-based protein, such as beans, lentils, tofu, tempeh or nuts, which are high in fiber, antioxidants and phytochemicals, and can lower your risk of chronic diseases.
Margarine is often marketed as a healthier alternative to butter, but that is not necessarily true. Margarine is made from vegetable oils that have been hydrogenated, which means they have been chemically altered to make them solid at room temperature. This process creates trans fats, which are the worst kind of fat for your health, as they can raise your LDL (bad) cholesterol and lower your HDL (good) cholesterol, increasing your risk of heart disease and stroke. Margarine also contains artificial colors, flavors and preservatives, which can have negative effects on your health.
Butter is a natural product that contains saturated fat, which is not as bad as trans fat, but still should be consumed in moderation. Butter also contains some vitamins, such as vitamin A, D, E and K, which are important for your health. Olive oil is another good option, as it contains monounsaturated fat, which can lower your LDL (bad) cholesterol and raise your HDL (good) cholesterol, and protect your heart and brain. Olive oil also contains antioxidants, such as polyphenols and vitamin E, which can fight inflammation and oxidative stress.
Ice cream is a delicious dessert, but it is also a calorie bomb. One cup of vanilla ice cream has about 270 calories and 15 grams of fat, including 9 grams of saturated fat. Ice cream is also high in sugar, which can spike your blood glucose levels and contribute to diabetes, obesity and tooth decay. Ice cream has some calcium, but not enough to outweigh the negative effects of the fat and sugar.
Frozen yogurt is a lower-calorie and lower-fat alternative to ice cream, as it is made from cultured milk instead of cream. Frozen yogurt also contains probiotics, which can improve your digestive health and immune system. However, you should still watch out for the sugar content, and avoid toppings that are high in calories and fat, such as chocolate, caramel or nuts. Sorbet is another good option, as it is made from fruit juice or puree, and has no fat and fewer calories than ice cream. Sorbet also contains some vitamins and antioxidants from the fruit, but it is still high in sugar, so you should limit your portion size.
White bread is one of the most common staples in many households, but it is also one of the least nutritious. White bread is made from refined flour, which has been stripped of its bran and germ, the parts that contain most of the fiber, vitamins and minerals. White bread is also high in carbohydrates, which can raise your blood glucose levels and cause insulin spikes, leading to hunger, cravings and weight gain. White bread has little or no nutritional value, and can increase your risk of diabetes, obesity and cardiovascular disease.
Whole-wheat bread is a better choice than white bread, as it is made from whole grains, which retain their bran and germ, and thus their fiber, vitamins and minerals. Whole-wheat bread is also lower in carbohydrates, and has a lower glycemic index, which means it does not raise your blood glucose levels as much as white bread.
Candy is a sweet treat that many people enjoy, but it is also one of the most unhealthy foods you can eat. Candy is high in sugar, which can spike your blood glucose levels and contribute to diabetes, obesity and tooth decay. Candy also contains artificial colors, flavors and preservatives, which can have negative effects on your health. Some types of candy, such as hard candy, gummy candy and caramel, can also stick to your teeth and cause cavities. Candy has no nutritional value, and can increase your risk of chronic diseases.
Dark chocolate is a better choice than candy, as it contains flavonoids, which are antioxidants that can protect your cells from damage and lower your blood pressure and cholesterol. Dark chocolate also contains some minerals, such as iron, magnesium and copper, which are important for your health. However, you should still limit your intake to no more than one ounce per day, and choose dark chocolate with at least 70% cocoa content. Dried fruits are another good option, as they contain natural sugars, fiber and vitamins. However, you should also watch out for the portion size, as dried fruits are more concentrated in calories and sugar than fresh fruits.
Fast food is convenient and cheap, but it is also one of the most unhealthy foods you can eat. Fast food is high in calories, fat, sodium and additives, which can increase your risk of obesity, diabetes, hypertension, heart disease and stroke. Fast food is also low in fiber, vitamins and minerals, which are essential for your health. Fast food can also affect your mood and mental health, as it can cause inflammation, oxidative stress and hormonal imbalance.
Home-cooked meals are the best option for your health, as you can control the ingredients, portions and cooking methods. You can also choose healthier options, such as whole grains, lean meats, vegetables, fruits and nuts, which can provide you with the nutrients you need. Salads are another good option, as they are low in calories and high in fiber, vitamins and antioxidants. However, you should avoid adding too much dressing, cheese or croutons, as they can add a lot of calories and fat.
I hope you enjoyed this blog post and learned something new. Remember, you are what you eat, so choose wisely and stay healthy.
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