There is a lot of confusion about which foods are healthy and which are not.
Here is a list of 20 foods that are generally very unhealthy.
If you want to lose weight and avoid chronic diseases, you should not eat many of these foods.
In many cases, the best option is to avoid them. completely.
In this article, healthy alternatives are mentioned whenever possible.
1. Sugary drinks
The added sugar is the worst ingredient in the modern diet.
However, some sources of sugar are worse than others, and sugary drinks are the worst.
When people take calories from sugar, the brain does not "record" them as food.
For this reason, people do not automatically compensate by eating less of other foods and end up dramatically increasing their total calorie intake (1, 2, 3).
Sugar, when consumed in large quantities, can boost insulin resistance in the body and is strongly linked to nonalcoholic fatty liver disease. It is also associated with several serious diseases, such as type 2 diabetes and heart disease (4, 5, 6).
Sugar-sweetened beverages are also the most fattening aspect of the modern diet, and taking them in large quantities can increase obesity and obesity (7, 8, 9).
Alternatives: Drink water, soda, coffee or tea instead. Adding a slice of lemon to water or soda water can add some flavor if you do not like the simple one.
2. Most pizzas
Pizza is one of the most popular junk foods in the world.
This is not surprising, since its flavor is incredible and it is incredibly convenient to eat.
The problem is that most commercially prepared pizzas are made with very unhealthy ingredients.
The dough is made from highly refined wheat flour, and the meats in them are usually processed. Pizza is also extremely high in calories.
Alternatives: Some pizzerias use healthier ingredients. Homemade pizzas can also be very healthy, as long as you choose healthy ingredients.
3. White bread
Bread is usually made from wheat, which contains the gluten protein.
For this reason, all wheat-based breads are a bad idea for people who have celiac disease or gluten sensitivity.
However, most commercial breads are not healthy, even for people who tolerate gluten.
This is because the vast majority of them are made of refined wheat, which is low in essential nutrients (empty calories) and leads to rapid spikes in blood sugar (10).
Alternatives: For people who can tolerate gluten, ezekiel bread is an excellent choice. Whole wheat bread is also definitely better (or "less bad") than white bread.
If you have problems with gluten or carbohydrates, here are 15 recipes for gluten-free and low-carb breads.
4. Most fruit juices
It is often assumed that fruit juice is healthy, but this is a mistake.
Many fruit juices are actually little more than sugary fruit flavored water.
It is true that the juice contains some antioxidants and vitamin C, but this must be weighed against the large amount of liquid sugar.
In fact, fruit juice contains both sugar and a sugary drink such as Coca Cola or Pepsi, and sometimes even more (11).
Alternatives: There are some fruit juices that have been shown to have health benefits despite the sugar content, such as pomegranate juice and cranberry juice.
However, these should be considered as supplementsIt's not something you drink every day to quench your thirst. Drink water instead.
5. Industrial vegetable oils
In the last 100 years, more or less, people have increased their consumption of added fats.
However, this is completely explained by a drastic Increased consumption of refined vegetable oils, such as soybean oil, corn oil, cottonseed oil and canola oil.
These oils are very high in omega-6 fatty acids, which humans have never consumed in such large quantities before.
There are many serious concerns with these oils. They are very sensitive to oxidation and cause an increase in oxidative stress in the body. They have also been linked to an increased risk of cancer (12, 13, 14, 15, 16, 17, 18, 19).
Alternatives: Use healthier fats such as coconut oil, butter, extra virgin olive oil or avocado oil.
Margarine used to be considered a healthy alternative to butter.
Fortunately, most people now have realized that this is far to be true
Margarine is a highly processed pseudofood that has been designed to look and taste like butter.
It is loaded with artificial ingredients, and is usually made with industrial vegetable oils that have been hydrogenated to make them more solid. This significantly increases their trans fat content.
Keep in mind that manufacturers can label their products with "no trans fats" as long as they contain less than 0.5 grams per serving, which is still a significant amount.
Alternatives: Instead, use real butter, preferably grass-fed cows.
7. Cakes, cookies and cakes.
Most cakes, cookies and cakes are extremely unhealthy.
In general, they are made with refined sugar, refined wheat flour and added fats, which are often unhealthy and annoying fats, such as fat (rich in trans fats).
These tasty treats are, literally, some of the worst things you can put in your body. There are almost no essential nutrients, but tons of calories and unhealthy ingredients.
8. French fries and French fries
Whole white potatoes are very healthy.
However, the same can not be said for the products that are made from them, such as French fries and French fries.
These foods are very high in calories and it is easy to eat excessive amounts. Several studies relate the consumption of potato chips and chips with weight gain (20, 21).
These foods can also contain large amounts of acrylamides, carcinogenic substances that form when potatoes are fried, baked or roasted (22, 23).
Alternatives: The potatoes are consumed better boiled, not fried. If you need something crispy to replace the potato chips, try carrots or nuts.
9. Gluten-free junk food
Gluten-free is fashionable these days.
According to a 2013 survey (24), approximately one third of people in the US UU They actively try to avoid gluten.
The problem with many gluten-free diets is that people replace foods containing gluten with processed junk foods that turn out to be gluten-free.
These gluten-free replacement products are often high in sugar, unhealthy oils and refined grains such as corn starch or tapioca starch. These refined starches lead to rapid peaks in blood sugar, and are extremely low in essential nutrients.
Alternatives: Choose foods that are naturally gluten-free, such as unprocessed plants and foods of animal origin. The gluten-free junk food is still junk food.
10. Agave nectar
Agave nectar is a sweetener that is often marketed as healthy.
However, agave nectar is not as healthy as some people think. It is a highly refined sweetener that is extremely high in fructose.
The high amounts of fructose in the added sweeteners (not whole fruit) can be absolutely disastrous for health (25).
The truth is that agave is even higher in fructose than other sugars.
While table sugar contains 50% fructose and corn syrup with high fructose content around 55%, agave nectar is 85% fructose (26).
Alternatives: Stevia and erythritol are healthy, natural and without calories. There is a list of several healthy and natural sweeteners in this article.
11. Low-fat yogurt
Yogurt can be incredibly healthy.
Unfortunately, most yogurts found in the grocery store are extremely bad for you.
They are often low in fat, but they are loaded with sugar to compensate for the lack of flavor offered by fats.
In short, yogurt has been eliminated natural and healthy dairy fat, only to be replaced by something much worse.
In addition, many yogurts do not actually contain probiotic bacteria, as is generally believed. They have often been pasteurized. after Fermentation, which kills all bacteria.
Alternatives: Choose regular yogurt that contains live or active cultures (probiotics). If you can put it in your hands, choose yogurt from grass-fed cows.
12. Low carbohydrate junk foods
Low carb diets are very popular these days, and they have been for several decades.
There are many real foods that you can eat with a low carb diet, most of which are very healthy.
However, this is not true for processed low-carbohydrate replacement products, such as low-carb candy bars and meal replacements.
In general, they are highly processed foods that contain very little real nutrition, just a lot of artificial ingredients mixed together and then sold as food.
Alternatives: If you are following a low carb diet, eat foods that are naturally low in carbohydrates. The low carb junk food is still junk food.
13. ice cream
Ice cream is one of the most delicious foods on the planet.
Unfortunately, it is also one of the most unhealthy. Most commercial ice creams are loaded with sugar.
Ice cream is also high in calories and it is very easy to eat excessive amounts. Eating it for dessert is even worse, because then you are adding everything. over of your total calorie intake.
Alternatives: It is possible to make your own ice cream with healthier ingredients and significantly less (or nothing) sugar.
14. candy bars
The candy bars are incredibly unhealthy.
They are high in sugar, refined wheat flour and processed fats. They are also very low in essential nutrients.
Processed foods, such as candy bars, are generally designed to be super tasty (so you can eat more) and have been designed so that it is very easy to eat them quickly.
A chocolate bar may have a good taste and cause some satiety in the short term, but you will be hungry again very quickly due to the way in which these sugar-rich sweets are metabolized.
Alternatives: Instead, eat a piece of fruit or a piece of dark chocolate with a high cocoa content.
15. Processed Meat
Although raw meat can be healthy and nutritious, the same is NOT true for processed meats.
Studies show that people who consume processed meats have a higher risk of getting many serious diseases, such as colon cancer, type 2 diabetes and heart disease (27, 28).
Most of these studies are observational in nature, so they can not prove that processed meat caused the diseases.
However, the statistical link is solid and consistent between the studies, so I think there is something in it.
Alternatives: If you want to eat bacon, sausages, pepperoni and other "processed" meats, choose wisely and try to buy them locally from vendors who do not add many unhealthy ingredients. Quality counts.
16. Processed Cheese
Regular cheese is healthy.
It is full of nutrients, and a single slice of cheese contains all the same nutrients as a whole glass of milk.
However, processed cheese products are nothing like regular cheese. They are mostly made with filling ingredients that are combined and designed to have an appearance and texture similar to that of cheese.
Cheese is healthy, but processed cheese is not. Read the labels and make sure the cheese you're eating is actually cheese.
Alternatives: Eat real cheese instead.
17. Most fast food meals
In general, "fast food" chains only serve junk food.
Most of the food they offer is junk food of massive production and high engineering with very little nutritional value.
These places are usually very cheap, but keep in mind that junk food costs you twice.
For every cent you save there, it is likely to cost you many more times in the future. Poor health is expensive.
Alternatives: Fortunately, all kinds of healthy fast food places have started to appear. The chipotle is a great example.
18. Beverages of "coffee" with high caloric content
Coffee has been unfairly demonized.
Actually it is very healthy, and it is loaded with antioxidants.
Studies also show that coffee drinkers have a lower risk of serious diseases, such as type 2 diabetes and Parkinson's disease (29, 30).
Unfortunately, sometimes something is added to the coffee that turns this wonderful beverage into noxious mud.
If your "coffee" has a ton of artificial cream and sugar, then it is NOT good for you.
It is loaded with liquids, empty calories and will be as unhealthy as any other sugary drink.
Alternatives: Drink coffee alone instead The best is black, but small amounts of thick cream or whole milk are also good.
19. Anything that is high in sugar, refined grains and vegetable oils
One of the most important things you can do to eat healthier is to read the labels.
It is important to avoid (or at least minimize) the foods they contain:
- Added sugar (and high fructose corn syrup).
- Refined grains such as white flour.
- Industrial vegetable oils.
- Artificial trans fats.
These are some of the least healthy (and most common) ingredients in the modern diet.
The importance of reading labels can not be overstated, and this applies to everyone Food, including so-called healthy foods.
20. Most highly processed foods
By far the easiest way to eat healthy and lose weight is to avoid processed foods as much as possible.
In a nutshell, if it looks like it was made in a factory, then it's probably bad for you.
A good rule to remember is that real food does not need a list of ingredients, because real food is the ingredient.
Reference: https: //www.healthline.com/nutrition/20-foods-to-avoid-like-the-plague