25 food you must be avoiding:
- Dietitian.Lauren Hmede
- Nov 20, 2019
- 7 min read
Updated: Nov 27, 2019
1-Fruit canned in syrup:
Sugar, sugar, and more sugar. “When a fruit is canned in ‘light syrup’ or ‘heavy syrup,’ that means that sugar has been added to the fruit. Fruit is plenty sweet on its own, so you don’t need any added sugar with it.
That said, if you like the convenience of canned fruit, here’s some good news: There are canned fruits out there that aren’t housed in that syrupy mixture. Just make sure to read the ingredient label to make sure a product is canned either in 100% juice or water.
2-Vegetable shortening:
For bakers out there, that shortening might be causing your pastries and cakes more harm than good. That’s because vegetable shortening contains hydrogenated oils, which are artificial fats made by adding a hydrogen molecule to vegetable oils to make them solid at room temperature.
Consumption of hydrogenated oils on a regular basis can increase LDL ‘bad’ cholesterol and lower HDL ‘good’ cholesterol, and can therefore increase your risk of heart diseas.
You’re actually better off swapping in real butter in moderation while baking instead of using shortening.
3-Powdered or non-dairy liquid cream:
This is another product that contains those hydrogenated oils. Plus, powdered or non-dairy liquid creamers also contain high-fructose corn syrup—which can be damaging to the liver by increasing liver fat and artificial sweeteners, which have been linked to a variety of problems including gastrointestinal issues.
(Other alternative corn sugars can have similar consequences on the body, like natural corn syrup, isolated fructose, maize syrup, glucose or fructose syrup, and tapioca syrup.)
But that doesn’t mean you need to nix coffee.
Instead, try drinking your coffee black or substituting non-dairy creamers with almond, coconut, cashew, or oat milk or with organic creamers from grass-fed cows.
4-Diet soda:
Diet soda is packed with artificial sweeteners, which are the main culprit behind why you should avoid diet soda drinks when you can.Those can be even worse than actual sugar.
Artificial sweeteners have been linked to both cancer (although larger studies are needed to determine the risk) and gastrointestinal issues, and aspartame—a key ingredient in diet drinks specifically—has also been linked to the development of diabetes.
5-Nut butters:
They are great for you, in large part because they contain beneficial unsaturated fats.
But when you start to take out the fat in peanut butter, you not only lower the amount of heart-healthy fats that you’re getting but may also end up getting a product with extra sugar and filler ingredients.These ingredients are added to compensate for the fat is removed.
A good rule of thumb when buying peanut butter? It should be natural, and it should only have three ingredients on its label: peanuts, oil, and maybe a little bit of salt, says Gorin.
6-Tilefish:
Fish is a good staple to have in your diet, but it’s best to aim for eating low-mercury, fatty seafood like salmon and sardines, which also have beneficial omega-3s EPA and DHA.
Tilefish, which is high in mercury—something that can actually cause poisoning if eaten in too high of a concentration.
7-White flour-based cereal:
Yes, those sugary-sweet breakfast cereals are delicious, but look out for whether they’re made with white flour.
These types of cereals are low in nutrition and high in refined carbohydrates, which means that they don’t fill you up and they can cause a spike and drop in blood sugar.
That, in turn, can contribute to low energy, mood swings, and cravings. Instead, opt for a high fiber cereal, like bran flakes.
8-Strawberries:
Strawberries top the list of the Environmental Working Group’s Dirty Dozen Food that are heavily contaminated with pesticides when conventionally farmed. The problem with that—aside from the environmental concerns—is that those pesticides can actually negatively impact your health, too.
Pesticides in our food can be endocrine disrupting.Endocrine disruptors work by binding to our hormone receptors and causing a weaker or more intense effect, which disrupts our hormonal function. This can be especially harmful for women who might deal with repercussions like hormonal imbalance or thyroid problems.
9-Salami:
Cured meats have been linked to several nasty problems, including hypertension and heart disease, says Andrews. But salami is also high in saturated fat and contains sodium nitrites, which can turn into harmful inflammatory compounds that can become damaging to your health, says Andrews.
10-Juice cocktail:
“The word ‘cocktail’ indicates that a juice is mixed with added sugar,” says Gorin. “This is unnecessary and adds extra calories to your day.” So instead of choosing a sugar-rich juice cocktail mixture to start your morning, opt instead for 100% fruit juice if you really want to indulge
11-Donuts:
They are usually made from refined carbs, which don’t provide you much nutritional value, says Andrews. Donuts are also usually deep-fried, making them high in trans-fats which can raise your LDL “bad” cholesterol and lower your HDL “good cholesterol,” according to the American Heart Association. This doesn’t mean you need to avoid refined carbs (and the donuts that come with them) altogether; it just means your health will thank you for indulging in moderation.
12-Pre-made doug:
As convenient as it might be, pre-made dough is high in artificial trans fats (namely, those hydrogenated oils we talked about earlier that are made by adding hydrogen to liquid vegetable oils to make them more solid). And those trans fats (aside from affecting your cholesterol) also increase your risk of of heart disease and stroke according to the AHA.
13-Packaged butter-flavored popcorn:
Butter-flavored popcorn is made using artificial butter flavoring, which can cause inflammation in the body. Plus, if you’re popping it at home in a microwaveable bag, those bags are packed with chemicals. Instead, if you’re able, try popping popcorn at home in a pot on the stovetop rather than using a mass-produced bag.
14-Noodles:
When something has the word “instant” in its name, it’s likely something you’re going to want to try to avoid. “Whenever I see the word ‘instant,’ they’re doing something to the food to make it instant,” says Soans. “They’ve probably stripped it down and taken away a bit of the fiber and the stuff that we actually want.”
Plus, the amount of sodium in instant noodles is extremely high, and they contain what’s called monosodium glutamate (MSG), which has its own set of problems. “It is a flavor enhancer that is used in a lot of cooking, or a lot of restaurants will use it,” says Kearney.
“And it is an addictive substance, so we keep going back as a repeat customer. But with it, it can increase hunger, and that causes us to eat more.”
15-Artificial sweeteners:
Yes, as counterintuitive as it might seem, you definitely want to try to stay away from artificial sweeteners. “Usually people, in the past, have said instead of eating refined sugar, let’s try diet soda and artificial sweeteners and all that stuff,” says Soans. But as she mentioned before, artificial sweeteners can actually be worse for you than your typical refined sugar due to its potential health impact and unknown risks. It’s better, instead, to try to eat regular sugar in moderation.
16-Salt:
While a little bit of salt is okay, it’s better to try and opt for sea salt or Himalayan salt over your standard table salt. That’s because table salt has been bleached and stripped of its natural minerals.Plus, it’s high in sodium, which can cause inflammation, says Kearney.
17-Packaged gelatin:
Gelatin desserts are rich with artificial flavorings and sugar that can be harmful to our bodies. They also have artificial colors, which are known carcinogens and a chemical called Red #40—an ingredient linked to hyperactivity—which has actually caused European countries to issue a warning label on the food saying.
18-Microwaveable rice:
Some of those products can have 800 to 900 mg of sodium in one serving.And because most bags contain 2 ½ servings and because most of us will definitely eat the entire bag that quickly adds up to being over 2,000 mg of sodium in just one sitting.
So with just one sitting, we’ve nearly reached a day’s worth of sodium, which can make us feel bloated, weighed down, and lethargic, says Kearney.
19-Energy drinks:
They’re packed with artificial flavorings and sugar. With a lot of the energy drinks, they can have higher amounts of sugar in it, or they’ll use artificial flavors which can cause a lot of inflammation of the body.
And when it comes to these energy drinks, most companies won’t disclose what those artificial flavorings actually are.So we could have a blueberry flavored drink, but we don’t know what chemicals have been used to recreate that blueberry flavor.
20-Low-fat ice cream:
Don’t jump on the pint-sized trend just yet, especially if you have digestive issues. That’s because low-fat or diet ice creams replace sugar with sugar alcohols, which when consumed in excess can have a laxative effect on the body. And if you have a sensitive stomach or digestive tract, you’ll feel those effects even faster.
21-The Impossible Burger:
The Impossible Burger is made up of tons of ingredients that are completely synthetic.
The burger also comes with a lot of flavor enhancers in it and is usually made of a blend of soy protein, which means it doesn’t contain a complete protein and is therefore pretty nutritionally lacking.
One thing I’m always wary of is if something has the word ‘trademark.So the Impossible Burger is trademarked, and with those ingredients, you’re not always going to know exactly what’s in it because of that trademark.
22-Cottonseed oil:
When you’re able, it’s worthwhile swapping cottonseed oil for a healthier option like olive or avocado oils. That’s because cottonseed oil is a refined vegetable oil, which means it’s likely been genetically modified and highly processed, says Soans. Plus, it’s high in omega-6 fatty acids, which can trigger inflammation and has also been linked to heart disease, diabetes, and impacts on cognitive functions if eaten in excess, adds Soans.
23-White rice:
White rice is refined and processed, which means it’s generally more destructive to your health than alternatives like ancient grains or wild rice. The main reason? It can have a negative impact on your blood sugar levels.In fact, because of that impact on blood sugar levels, eating white rice in excess has even been linked to increasing your risk of type 2 diabetes.
24-Sweet tea:
Tea by itself has plenty of health benefits but when you start adding sugar to that tea, it starts to void out those upsides. “Sugar-sweetened beverages are high in, yes, sugar, and don’t provide much—if any—nutrition.
Plus, many research studies have shown that regular consumption of sugar-sweetened beverages like sweet tea can contribute to causing obesity, type 2 diabetes, and heart disease.
25-Pre-made pie crusts:
Similarly to pre-made doughs, pre-made pie crusts contain hydrogenated oils, which can raise your LDL “bad” cholesterol and lower your HDL “good” cholesterol, which in turn increases your risk of heart disease. But if you don’t have time to make your own pie crust, don’t sweat it; just make sure you closely read the ingredients label to look for hydrogenated oils.
Hydrogenated oils are a type of trans fat, but even if the nutrition facts panel says there is 0g of trans fat, the product can still contain hydrogenated oil.
This is because if there is less than 0.5 g of trans fat per serving, the FDA allows the manufacturer to label it as 0 g.”
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