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It seems to me that most of the articles I write are about what you SHOULD eat in order not to get sick, feel better, lose weight … But when it comes to what is best to avoid, then I describe the ingredients rather (for example, added sugar or emulsifiers) than final products containing them.
Today I decided to remedy this situation and compiled the top of the most unhealthy foods that should be avoided in principle or minimized in the diet if you want to significantly increase your chances of a healthy and long life.
Of course, the modern technology of the food industry offers us many conveniences. But at what cost? Manufacturing products in a scientific laboratory allows you to reduce costs: thus facilitating mass production, minimizing the use of more expensive “natural” ingredients, increasing the shelf life of packaged goods.
Yes, on the one hand, the benefit for the manufacturer, as they say, is obvious. But as a result of all these “production” manipulations, many of the products are overloaded with hazardous substances and have extremely low nutritional value. And often, as confirmed by numerous studies, they also cause unpleasant symptoms and health problems, including fatigue, excess weight and general malaise.
List of the most unhealthy foods
These foods are not only useless for your health, but they can also be dangerous. Of course, this is not a complete list. But if you stop buying and eating at least these foods, you will already be taking a major step towards wellness and health.
1. Canned food
The lining of cans usually contains bisphenol A (BPA), a synthetic estrogen that causes a range of health problems from reproductive health to cardiovascular disease, diabetes and obesity.
Studies show that most people have bisphenol in excess of the normal range, which can lead to suppression of sperm and hormone production.
Among other things, this is scary because BPA affects the menstrual cycle, causing early puberty, which has many long-term health consequences (for example, increases the risk of cancer of the reproductive organs).
One can contains up to 25 micrograms of BPA, and this amount can have a significant effect on the human body, especially the young.
Tip: Choose glass containers instead of canned food or, if possible, canning fresh food yourself by choosing BPA-free cans. Unless specifically stated on the label, the product most likely contains bisphenol A.
2. Products colored with food colors
All of us have seen more than once display cases with a sea of brightly colored processed foods that are especially attractive to children. However, not all, when answering the question “What products are harmful to human health”, call cute gummies or gummy bears of thermonuclear shades.
The fact is that in most cases, bright artificial colors are very harmful to the body. There has been a lot of research on the link between artificial colors and hyperactivity and anxiety in children.
For example, Brian Weiss, a professor in the Department of Environmental Medicine at the University of Rochester Medical Center, who has studied the issue for decades, supports the ban on artificial colors. Like most other scientists in the field, he believes there is a need for further research, in particular the effects of dyes on the developing brain of a child. It is important to note that some artificial colors are also classified as possible carcinogens.
Tip: Make baby sweets at home and use natural colors like berries, beets, turmeric and other colorful foods!
3. Fast food
Often, additives designed to make a product cheaper, enhance flavor, and increase shelf life turn a simple list of ingredients into a chemical report. Ice cream, hamburgers, buns, biscuits, French fries … I was amazed that one fast food chain has more than 10 ingredients in fries: potatoes, canola oil, soybean oil, hydrogenated soybean oil, Beef flavor (wheat and dairy derivatives), citric acid, dextrose, sodium acid pyrophosphate, salt, corn oil, TBHQ (tertiary butyl hydroquinone) and dimethyl polysiloxane. And I thought it was just potatoes, vegetable oil and salt!
Council: If children want fries “like from a well-known cafe”, cook them yourself. Potatoes, vegetable oil (olive, sunflower, corn – your choice), salt and a little bit of dexterity are all you need for cooking. The same goes for beloved children, hamburgers and cheeseburgers. Make your own burger bread (choose whole grain flour that meets international environmental standards: no fertilizers, growth enhancers, pesticides or herbicides were used when growing grain), or buy ready-made (again, with the appropriate sign on the package). Use homemade minced meat instead of store-bought patties. Also replace ketchup and mayonnaise with homemade sauces.
4. Processed meat products
At this point, I once again repeat the “news” from the World Health Organization, which in 2015 classified processed meat products as carcinogenic. In other words, processed meat stood on a par with such destructive “hobbies” as alcohol and cigarettes.
Chemicals that industrialists use for various processing of meat (whether it be canning, drying or smoking) were marked with a “black mark” from WHO. Experts say that 50 grams of sausage or bacon significantly increases the risk of bowel cancer – by 18%.
However, do not confuse meat in principle (bought from a farmer and chopped in a blender literally an hour ago) with processed meat products. Regular meat (without preservatives, dyes, flavor enhancers) does not belong to the category of products harmful to the body.
Council: If you can’t live without sausages, make them yourself and freeze them for later. This is a fairly simple process, and you will find a huge number of recipes on youtube.
5. Sauces and dressings for salads and other dishes
An extremely healthy dish like a salad of fresh vegetables can be spoiled by seasoning it with a store-bought sauce, such as:
Caesar salad dressing
Here are the ingredients of this dressing from one manufacturer as an example: soybean oil, distilled vinegar, apple cider vinegar, cheese, water, salt, dry garlic, high fructose corn syrup, potassium sorbate, sodium benzoate, ethylenediaminetetraacetic acid (EDTA), spices, anchovies – impressive, isn’t it?
Gas station “Thousand Islands”
Ingredients: soybean oil, chili sauce (tomatoes, corn syrup, vinegar, salt, spices, natural sweeteners, garlic, onions, citric acid), distilled vinegar, high fructose corn syrup, marinade (cucumbers, high fructose corn syrup , vinegar, sugar, salt, mustard seeds, dry red pepper, xanthan gum), yolk, water, salt, spices, dried onions, propylene glycol alginate, ethylenediaminetetraacetic acid (EDTA), xanthan gum, dried garlic, paprika, red bell pepper. Are there too many ingredients for a simple base sauce?
I have a question for those who do it, in the sense of eating these sauces: why? After all, making, for example, homemade mayonnaise, is VERY simple. Not to mention the sauces based on vegetable oils.
Council: If you are intimidated by the time factor in making homemade sauces, refer to my mobile app. There are several recipes for sauces and dressings, which will take less than 1 minute to cook.
6. Margarine
This product can often be seen in cooking recipes, and many people simply choose to use it alongside butter. Some say that margarine and butter are absolute synonyms. Others claim that margarine gives products a rich and bright taste. Still others hope for tangible economic benefits, because margarine is much cheaper than good butter.
The difference between margarine and butter lies only in the degree of rich taste and price. Keep in mind that in many European countries, it is prohibited by law to equate packaging between the two products.
The whole negative nuance is concentrated in the hydrogenation of fats in the process of making margarine. In order for the fatty acid molecules of products to be saturated with hydrogen atoms (this is necessary to convert liquid vegetable fats into solid ones), they have to be heated to a temperature of 180-200 ° C. In this case, part of the unsaturated fatty acids is converted into saturated (transformed).
Scientists have long established a link between trans fat consumption and metabolic disorders, obesity, and the development of cardiovascular and cancer diseases.
The Danes, for example, have long included trans fats on their list of unhealthy foods. They were so impressed with the “track record” of trans fats that 14 years ago a law came into force in Denmark that limited the amount of trans fats to 2% of the total fat in the product (for comparison, 100 g of margarine contains 15 g of trans fats ).
Council: If possible, reduce your intake of fat in the form of margarine. Get the amount of healthy fats you need from other foods. Keep in mind that 100 g of avocado contains 20 g of fat, and scrambled eggs in olive oil (look for options suitable for frying) are just as tasty as those in butter or margarine. If you can’t refuse margarine, buy a product with the inscription “soft margarine” on the packaging. In this case, the likelihood of finding hydrogenated fats in the product is much higher than when buying a regular “bar” of margarine.
7. White bread and baked goods
What to hide, the “sliced” loaf is perhaps the most frequent guest on the dinner table. With it, lunch is nourishing, food becomes “clearer” and tastier, and if you put jam or chocolate paste on a heap of aromatic and warm bread, you get the most delicious dessert in the world … This is the opinion of most people whose daily diet includes a simple loaf of “sliced”.
Nutrition experts have a different opinion on this. They claim that lovers of white bread and high-grade flour products are more likely to be diagnosed with diabetes or obesity by doctors.
Wheat flour of the highest grade consists mainly of starch and gluten – refined, refined flour does not contain bran and fiber useful for the body.
In addition, people with gluten intolerance, the consumption of cereal products (wheat, barley, rye, oats, millet) may face the appearance of such unpleasant symptoms as flatulence, abdominal pain, joint pain, etc.
White bread has a high glycemic index. With its entry into the body, the level of glucose in the blood rises rapidly, and, as a result, the production of a huge portion of insulin. It is because of insulin that carbohydrates are not sent to nourish the liver and muscles, but to be deposited in the fat depot.
Council: Replace premium flour breads with whole grain baked goods. Also pay attention to gray and brown bread. One way or another, keep track of the amount eaten (if you consume about 2000 kcal per day, then there should be about 50 g of carbohydrates on a plate, and 100 g of white bread contains 49 g of carbohydrates).
8. Chocolate bars
First, it should be understood that dark chocolate made from high quality raw materials and chocolate bars are not the same thing. A couple of “squares” of a bitter delicacy (from 70% cocoa in the composition) per day will not harm a healthy person (moreover, the cocoa beans that make up a quality delicacy are an excellent antioxidant). But chocolate bars (here the “right” ingredients are unlikely to be found), supplemented with nougat, nuts, popcorn and other topping, will not give any pleasant bonus (usually, they contain the daily sugar requirement).
Do not forget that the maximum amount of sugar per day is 50 g (10 teaspoons). And even then, in 2015, the WHO recommended leaving no more than 10% of daily total energy consumption in your diet for the share of free sugars, and then completely trying to reduce the amount of sugar in the diet to 25 g (5 teaspoons).
Council: If life without chocolate seems impossible, choose dark chocolate without any additives. Due to its specific taste, it is unlikely that you can eat a lot, but the necessary signal to the brain about receiving the coveted dessert will be sent.
9. Sweet drinks
Many of us do not pay enough attention to drinks when forming our diet. But in vain! In just 1 liter of the well-known brown soda, there are about 110 g of sugar, in the same container of reconstituted grape juice in the region of 42 g of sugar. These are very significant figures, considering that it is not recommended to exceed the norm of 50 g per day.
In addition, it is important to remember that sugary drinks in a certain way affect the appetite – they dull the feeling of satiety and awaken the desire to eat another piece of “something tasty”.
Council: Eliminate sugary soda from your diet. Compotes and fruit drinks prepared at home can be an excellent substitute. Keep in mind that fresh juices are high in calories. Dilute “fresh” fresh water – this will help reduce the amount of sugar in the composition.
10. Alcoholic beverages
A lot has been said about the dangers of alcoholic beverages, both weak and strong. The risk of accidents, home injuries, the development of cardiovascular diseases, liver damage, cancer – the list of why alcohol belongs to the category of unhealthy foods can be continued for a very long time.
It is believed that dry red wine is not harmful to health, and may even help cope with some cardiovascular diseases. But narcologists assure that there is no such thing as a safe dose. If it is installed, it is unlikely to exceed 15-20 ml. Agree, few people can limit themselves to two tablespoons of wine …
Council: Eliminate or reduce to a minimum the consumption of alcoholic beverages. Narcologists strongly recommend not to exceed the norm of 8 liters of pure alcohol per year for men (30% less for women). Keep in mind that alcohol is very high in calories (100 ml of dry red wine contains about 65 kcal), and tends to stimulate the appetite.
Why junk food is so addicting
Agree, few people at 2 am want to eat broccoli or crunch green salad leaves. For some reason, a completely different picture is drawn in my head – and on it, at best, an apple or a banana.
Tasty means harmful, tasteless means useful. One often hears such conclusions about food. Why are the fries from the fast food cafe so fragrant, the chips in the can so crispy, and the white bread sandwich with condensed milk involuntarily close your eyes from pleasure?
There are at least two answers. First, a person is evolutionarily programmed to consume food that guarantees an increase in the level of the hormone dopamine (responsible for joy, satisfaction, good mood) in the body, and also helps to survive in difficult conditions. And this, most often, is high-calorie food. Secondly, manufacturers include components in the composition of harmful but tasty products that make the taste of the product as versatile as possible, and the consistency as pleasant as possible. And more often than not, these are not just pods of vanilla or cocoa beans, but flavors (such as a person with the richest imagination can imagine), flavor enhancers, dyes, sugar, salt, preservatives.
The most dangerous food additives for the body
Studying the composition of harmful food products, you can feel like a real chemist. And the point here is not in the search for a “supplier” of vitamins, micro- and macro-elements, nutrients on the label. The fact is that on the product, which, it would seem, should consist of two or three ingredients, a list of several lines is written.
If you find at least one of these ingredients in the product, consider giving it up. Also, keep in mind that ingredients often work in tandem with each other, and their negative effects on the body may only appear after a while.
- E-102. Quite cheap synthetic dye tartrazine (has a yellow-golden hue). It is used in the manufacture of drinks, yoghurts, instant soups, cakes.
- E-121. This is a banal red dye. By the way, in Russia this food additive is prohibited.
- E-173. It is aluminum in powder form. Most often it is used for decorating confectionery. In Russia, this preservative is prohibited for use.
- E-200, E-210. Sorbinic and benzoic acids are added to the composition of products, the shelf life of which must be made as long as possible.
- E-230, E-231, E-232. Usually behind these names is phenol, which has the power to make fruits shiny and extend their shelf life for as long as possible.
- E – 250. Sodium nitrite is not only a preservative, but also a colorant. It can be found in almost the entire assortment of the meat department, where processed products are sold: sausages, sausages, ham, meat. Without this ingredient, the product would look “grayish” in the literal and figurative sense of the word, would be stored for a couple of days at most and would have a high degree of attractiveness to bacteria.
- E – 620-625, E 627, E 631, E 635. Monosodium glutamate is a chemical analogue of glutamic acid (thanks to it, a fruit or vegetable just picked from a branch smells fragrant). This ingredient enhances the taste and smell of the product. Moreover, almost any product – from a tomato to a cinnamon roll.
- E-951. It is an artificial sugar substitute called aspartame. It is commonly used in the baking industry, in the production of diet carbonated drinks, gum, yoghurts.
- E-924. With the help of potassium bromate, the bread becomes soft, airy and practically melts in the mouth.
- Hydrogenated vegetable oils. This ingredient is used to increase the shelf life of the product, to keep its structure and shape unchanged. Look for it in hard margarine, muesli, pizza, baked goods.