11 foods that can negatively affect your health

The more we learn about nutrition, the more researchers are finding that many of the processes we use to make foods delicious and shelf-stable rob foods of much of their nutritional value.

Although the occasional consumption of highly processed foods can be offset by eating a diet high in vegetables, fruits, whole grains, and protein, some prepared foods simply don’t provide much nutrition, making them one of the worst foods. for you.

When the following foods are the main part of your diet (or you don’t also get low-oil, high-fiber foods), they have been linked to poorer health outcomes.

11 low nutrient foods that can affect your health

Although the following foods are particularly lacking in nutritional value, the point of paying attention to this list is less to completely cut out each item than to realize how little they add to your diet. In fact, we do not recommend that you avoid these foods completely, as food restriction can potentially trigger eating disorders. The main takeaway here is that it’s okay to eat the foods on this list, as long as you’re also eating nutrient-dense foods that provide you with the vitamins and minerals you need.

Many of the following foods contain highly refined grains, large amounts of trans fats, or other processed fats that are difficult for the body to use effectively. Food sources are simply lacking in many key nutrients like dietary fiber that support gut health. Over time, depriving your body of the many vitamins, minerals, and nutrients from whole foods like fruits, vegetables, and whole grains can create deficiencies that have medical symptoms.

White bread

White bread is made with a kind of bread flour that is processed from wheat. The treatment removes the bran and the germ: parts of the grain of wheat. Whole wheat will generally be darker and denser because it contains more nutrients and more fiber. Both are great for your digestion and give your body the nutrition it needs. White bread has a nice light flavor, but is made from only the endosperm layer of a grain of wheat and contains less nutritional value. Instead, opt for whole-grain bread that is packed with essential nutrients.

To learn more about how complex carbs help you stay healthy, check out why you should eat more carbs, not less.

potato crisps

Most of the reasons eating too many potato chips can be harmful are that they don’t provide balance source of calories. The amount of oil and simple carbs they contain makes them high in calories, but they’re not packed with helpful nutrients like vitamins. Crisps that contain no preservatives are a good option for an occasional delicious treat, but eating only crisps in a meal will leave your body craving more vitamins, protein, and fiber.

fries

French fries contain many of the same nutrients as potato chips, although there are more actual potatoes in a french fry. The crispiness of a fry, however, does not have to be due to frying, which contains a lot of oils if you eat them often. In an air fryer, a thin splash of oil (or even zero oil) can still get you a batch of low-salt home fries made with essentially nothing but potatoes. If you already have enough oil in your diet, this could be a good way to get a crunchy treat without going over your daily value.

Fried chicken

Chicken is a delicious lean protein, but the breading in fried chicken tends to include a ton of white flour, oil, and salt. These three ingredients, of course, are good in moderation, but opting for grilled chicken or air-fried chicken could help you cut down on unhealthy ingredients if you’re already consuming more than the recommended amount.

Processed meats

In general, processed meats are low in nutrients which, when consumed in excess, have been linked to negative medical outcomes. Processing meats sometimes involves the addition of nitrates and nitrites, which have been linked to a higher risk of cancer when eaten in moderation. Additionally, sodium is built into processed meat at fairly substantial levels. Whenever possible, cook and eat fresh meat.

Sweet cereals

Like eating candy, sugary cereals are often high in simple carbohydrates and sugars compared to lower levels of protein, fiber and vitamins. As a breakfast option, sugary cereals can also cause a drop in blood sugar that makes you hungry soon after eating the cereal. Opting for a low-sugar cereal that has more protein and fiber, as well as a 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 harmful to our health. However, margarine varies: in some countries it contains harmful trans fats that are not easily absorbed by the body, and in many cases it contains a similar amount of processed saturated fat. Read the label or opt for a less processed oil, like olive oil, as a bread topping if you really want to eliminate butter from your diet.

Frozen starters

Not all frozen entrees are created equal – frozen vegetables and cooked chicken, for example, are sometimes low in preservatives and are a great way to eat if you need convenience foods. However, for meals made ahead, check what types of foods and other items are in your meal, especially if you’re worried about preservatives or colorings in your diet.

Boxed macaroni and cheese

While some of the major mac and cheese brands have been found to be high in harmful chemicals, a big reason they are considered unhealthy is due to the high amount of simple carbohydrates and fats and their low nutritional value. If you love cheesy pasta, don’t despair: there are now a variety of 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. Unfortunately, they can be loaded with simple carbohydrates and saturated fats. They also have very little fiber, protein or vitamins. However, if you’re baking your own baked goods, it’s easy to make a treat that will provide more nutrients, whether using whole wheat flour instead, unsaturated fat instead of butter, or adding fruit or grated zucchini to increase the vitamin content.

The information in this article is for educational and informational purposes only and is not intended to constitute medical or health advice. Always consult a physician or other qualified health care provider with any questions you may have about a medical condition or health goals.