Many of the foods we regularly purchase may not be as beneficial to our health as we think. Some of these items contain harmful ingredients, while others can be easily replaced with healthier alternatives. By eliminating certain processed products from your shopping list, you can improve your overall well-being. Here’s a look at over 20 foods you should consider cutting out, along with healthier swaps.
- White Rice
- Lunch Meats
- Swordfish
- Soda
- Energy Drinks
- Ice Cream
- Multigrain Bread
- Microwave Popcorn
- Canned Soup
- Sugary Cereals
- Frozen Pizza
- Canned Fruit
- Coffee Creamer
- Sugary Snacks
- Canned Vegetables
- Fruit Drinks “From Concentrate”
- Red Meat
- Frozen Meals
- Flavored Yogurts
- Processed Cheese
White rice, a refined grain, is stripped of most of its nutrients during processing. Studies have shown that eating white rice can increase the risk of developing Type 2 diabetes. A better alternative is brown rice, which retains more nutrients since it’s a whole grain. It may contain slightly more arsenic, but cooking it properly can help reduce that risk.
Processed meats like ham, salami, and hot dogs are not only high in sodium but also classified as carcinogenic by the World Health Organization. Consuming these meats regularly has been linked to an increased risk of cancer, particularly colorectal cancer. Opt for fresh, lean cuts of meat or plant-based protein options instead.
Swordfish is known to contain high levels of mercury, which can be harmful to the brain and nervous system. To avoid mercury exposure, it’s better to choose fish with lower mercury content, like salmon or sardines.
Regular consumption of soda has been linked to heart disease, obesity, and Type 2 diabetes. Sugary sodas are particularly harmful, as the processed beverage is proven to lead to increased risk of heart attacks and other health issues. Replace sodas with water, herbal teas, or sparkling water with a slice of lemon.
Energy drinks are packed with sugar and caffeine, which can lead to heart problems and anxiety over time. They also contribute to dehydration and insomnia. Instead, reach for natural sources of energy like green tea or simply getting enough rest.
While delicious, ice cream is loaded with sugar and unhealthy fats. Studies suggest that it could even trigger brain activity similar to drug addiction. Healthier alternatives to the processed dessert include frozen yogurt or homemade smoothies made with fresh fruit and yogurt.
Multigrain bread may sound healthy, but it’s often made with refined grains rather than whole grains. Switch to 100% whole grain or whole wheat bread to ensure you’re getting more fiber and nutrients.
Microwave popcorn can contain harmful chemicals like diacetyl, which has been linked to respiratory issues in workers exposed to it in large amounts. Compared to the processed grocery version, popping your own kernels on the stovetop allows you to control the ingredients and avoid any unnecessary additives.
While convenient, canned soups are processed and often high in sodium, contributing to high blood pressure and heart issues. Consider making your own soups at home, or choose low-sodium options if you must buy canned.
Many cereals marketed as “healthy” are loaded with sugar, which can spike insulin levels and increase the risk of Type 2 diabetes. Opt for oatmeal or whole grain cereals with no added sugars.
Frozen pizzas are full of processed ingredients and have been linked to premature death in some studies. Making your own pizza with whole grain crusts and fresh toppings is a much healthier option.
Canned fruits often come with added sugar, which reduces their nutritional value. Instead, opt for fresh fruit or fruit canned in water or juice without added sugar.
Many coffee creamers are filled with processed hydrogenated oils, corn syrup, and unhealthy fats. Using plant-based milk like almond or oat milk is a healthier alternative for your morning coffee.
Sugary snacks like cookies and candies are extremely processed and can weaken the immune system as well as increase the risk of chronic diseases. Try homemade treats made with natural sweeteners like honey or maple syrup for a healthier option.
Canned vegetables often contain added sodium and are lower in nutrients than fresh or frozen varieties. Stick to fresh or frozen vegetables to get the most nutritional benefits.
Many processed fruit drinks contain little actual fruit and are filled with added sugars. Opt for fresh-pressed juices or better yet, whole fruits, which offer fiber along with vitamins.
While rich in protein, red meat has been linked to heart disease and cancer. Consider cutting back on red meat and incorporating more plant-based proteins like beans, lentils, and tofu.
Frozen meals are highly processed and often contain high levels of sodium and preservatives. Prepare meals in bulk at home and freeze portions for easy, healthier alternatives.
Flavored yogurts often contain large amounts of added sugar, sometimes even more than a candy bar. Switch to plain Greek yogurt and add your fruit or honey for a healthier option.
Processed cheese contains additives and high levels of sodium, which can contribute to health issues like hypertension. Choose real cheeses like feta or mozzarella, which are lower in sodium and contain more nutrients.
Sources:
1. Money Talks News.
2. Natalie’s Health.
3. Time.
