The food scene of the modern times can be a food minefield. Although the mantra of eating everything in moderation is true, there are some worst foods to eat with such low nutritional content and detrimental health effects that the prevention policy is preferable or should only be eaten on infrequent outsourcing.
These are the bad foods your dietary killers, the foods that are actively acting against your health. Instead of targeting individual components such as fats or carbohydrates, it is more productive to consider high-process products that now form the basis of the Western diet.
Sugary Drinks
First on the list would be sugar-sweetened drinks such as sodas, sweetened iced teas, energy drinks and even some fruit juices. The uniqueness of these drinks is that they provide a huge amount of liquid sugar without causing the body the normal body fullness.
Only one can of soda may have up to 40 grams of added sugar that is quickly turned into fat by the liver. This is closely associated with insulin resistance, belly fats, and an extraordinarily high risk of diabetes type 2 and heart diseases.
The sugar in these drinks like a tidal wave enters your system, unlike in the whole fruit, which is accompanied by fiber to slow down its absorption and causes metabolic havoc.
Ultra-Processed Foods
The second category is that of ultra-processed foods (UPFs). They are not merely processed such as canned beans or whole-grain bread, but rather industrial recipes using ingredients that you would never find in a domestic kitchen.
Consider: processed products, including hot dogs, sausages, bacon, and deli meat. These have been declared as Group 1 carcinogens by the World Health Organization, that is, there is substantial evidence to show that they are causing colorectal cancer due to their preservatives such as nitrates and nitrites.
They also contain sodium and saturated fats which are the causes of hypertension and heart disease.
Refined Carbs
Refined carbohydrates are another pillar of the UPF category. This comprises of white bread, pastries, cookies, crackers and most breakfast cereals. These foods begin with whole grains, which are then denatured of their fiber, vitamins, and minerals leaving behind starch, which is easily digested.
This refinement process spikes blood sugar and insulin levels in a manner just as dramatic as pure sugar causing energy crashes, increased hunger as well as encouragement of fat storage.
In the long run, high-refined-carbs food triggers inflammation and leads to the same metabolic disorders as do sugar-sweetened drinks.
Trans Fats
A complete list could not be made without mentioning the trans fats, which have been generally prohibited in most of the countries. These artificial fats that are sometimes written on labels as partially hydrogenated oils were once found extensively in margarine, shortening, fried food, and packaged snacks.
Their effects are unique in the sense that they do not only increase your bad (LDL) cholesterol, but they also decrease your good (HDL) cholesterol, encourage inflammation and erode the lining of your blood vessels. Although they have faded, it is important to look at the ingredient lists in identifying this health risk.
Healthy Imposters
Lastly, there is the healthy imposters, so-called healthy foods that are disguised as healthy food but are nutritional wolves dressed like sheep. This includes:
· Flavored Yogurts: In most cases they are packed with an amount of sugar that would have been consumed in a dessert.
· Granola and Protein Bars: Most of them are mere candy bars with sugar syrups holding them together.
· Pre-Made Smoothies: Store bought types may be filled with sugar and sorbet, and do not contain the entire fiber of the fruit in a homemade one.
· Low-Fat Products: Fat is taken away and in its place, much sugar and salt is added in large quantities.
The Real Enemy is Processing
The common element in all these worst foods is not the fact that they have a single bad nutrient, but of the fact that they are incredibly processed by extreme industrial processes.
This mode of processing eliminates nutrients such as fiber, protein, and micronutrients and introduces toxic nutrients such as high amounts of sugar, refined grains, fatty substances, and additives.
These foods are also designed as hyper-palatable, going against the body signals of fullness and promoting excessive consumption.
They destroy your gut microbiome, encourage systemic inflammation and are directly associated with the emergence of obesity, heart disease, diabetes and some cancers.
The Bottom Line
It is not about living a life of fear of food but to be a powerful consumer. The easiest way of preventing such dietary traps or worst foods to eat is to emphasize on whole and minimally processed foods. Make vegetables, fruits, whole grains, lean proteins, nuts, and seeds the basis of your diet.
Read the list of ingredients when you do purchase a packaged food. When it is long, contains unidentifiable names or even has sugar (in its ceaseless variations) as one of the initial ingredients then it is a signal to back to the shelf.
As you stop counting calories and start focusing on food quality, you automatically avoid the most heinous culprits and establish a platform on which to forever remain healthy.
