There are a few sneaky food items and beverages that make their way onto your plate posing as healthy. Today we’ll uncover a few so that you don’t accidentally incorporate these items into your diet. If you find that you consume many of these unhealthy food items remember that you don’t have to give them up all at once however gradually you’ll want to remove them and focus on eating more health foods instead. Let’s get started!
1) Rice Cakes
Rice cakes are infamous for raising your blood sugar very quickly because it is a refined and processed carb. Even though it provides a quick burst of energy due to the carbs being processed very quickly, once your blood sugar drops you will start having cravings for food again.
Here is a tip when eating rice cakes: If you must eat rice cakes, instead of eating 2 cakes, drop 1 and spread some nut butter over it. The healthy fat and protein in the butter will help keep you satiated and feeling full for longer.
2) Giant Cups of Coffee
If you drink too much coffee it will cause calcium excretion putting you at risk of osteoporosis if you are a woman. Caffeine can also affect the absorption or metabolism of Vitamin D, Iron, B Vitamins, and Magnesium. Also, withdrawal effects such as insomnia and headaches can be avoided if you don’t drink excess coffee.
Tip: Drink herbal teas instead.
3) Cream-Based Soups
Cream-based soups are tasty but they are filled with empty calories with little nutrients, as well as unhealthy additions such as corn syrup and food dyes.
Tip: Aim to drink soups made from protein. Good examples are bean soups.
4) Certain Oatmeals
When deciding which oatmeal to eat make sure you select plain steel-cut oats. Almost every other type of oatmeal contains unhealthy items such as added sugars, trans-fats, and corn syrup. Trans-fats in particular affect your cholesterol levels in a negative way and put you at risk of heart disease.
Tip: if you find steel-cut oats bland, add natural fruits, nuts, and honey.
5) Soy Milk
Soy milk affects the estrogen levels in your body. It contains naturally occurring compounds known as phytoestrogens, which are plant-based substances that can mimic the hormone estrogen in the human body. When consumed, these phytoestrogens can have an impact on hormonal balance, particularly in relation to estrogen levels. For males especially this is very negative on their testosterone levels.
Tip: Try substituting with almond or coconut milk instead.
6) Nutrition and Protein Bars
Although marketed as a healthy snack for people on the go, the high amount of calories from the carbs and fat content make them equivalent to eating a candy bar. Simple sugars are also often added making the calorie count too high.
Tip: Avoid these bars by eating healthy square meals keeping you fuller for longer.
7) Egg Beaters
Supposedly just like natural egg whites, they are in fact the complete opposite and also make the list of healthy foods to avoid. They contain a negative cocktail of preservatives and additives detrimental to your health.
Tip: Use whole food sources instead: lean meats, whole eggs, seafood, and greens.
8) High-Calorie Fruit Smoothies
It might seem like a healthy food choice, but many pre-packaged options have dairy bases that are high in calories mixed with cheap sweeteners. It is much better to avoid these if possible.
Tip: Suppress your appetite with water, or eat fresh fruit instead.
9) Fruit Juice
When you blend fresh fruits you remove one of its major benefits: the fiber contained within it. After blending the fruits you are left with a drink with a highly concentrated amount of sugar, equivalent to soda.
Tip: Try fruit that contains polyphenols which help boost your metabolism. eg. strawberries, raspberries, blueberries.
10) Soda – Even Diet
Sodas and sports drinks contain a dangerous chemical called phosphorus. It causes damage to your bone health because the phosphoric acid (phosphate) used to enhance flavor in some carbonated beverages can interfere with calcium absorption and result in the loss of calcium from bone. Also, the amount of sugar in a soda is very high, in one can alone there can be 40 grams of sugar. Diet sodas, as well as energy drinks, contain carcinogens and artificial sweeteners which can have a negative effect on your metabolism and brain.
11) Granola
Granola, often touted as a health-conscious choice, can sometimes be misleading in its perceived nutritional value. This is why it also makes our list of healthy foods to avoid. While it does boast a reputation for being a nutritious option, it's important to scrutinize its contents closely, including the nutrition facts. Contrary to popular belief, granola can actually be quite calorie-dense and can harbor significant amounts of added sugars and gluten, which can contribute to an increased risk of obesity and other health conditions. This combination of high calories, added sugars, and gluten can render it nutritionally akin to indulging in a dessert.
12) Deli-Meats
Deli meats are highly processed and increase the risk of chronic disease, including weight gain. This is because of the amount of sugar, salt, and chemicals used in the process of producing these meats. When consumed regularly, the hidden sugars in deli meats can contribute to an overconsumption of added sugars in the diet.
Tip: Meat that is unprocessed and organic is ideal.
13) Low Fat Packaged Baked Goods
In order to achieve the consistency and flavour of their regular full-fat models, so-called low fat products contain chemicals and are highly processed. To avoid gastrointestinal problems, often the full-fat versions are better in taste and are more satisfying.
14) Ketchup
High fructose corn syrup contained in ketchup is responsible for its high-calorie amount as well as negative health effects.
Tip: Where possible use an all-natural organic and non-GMO sauce without any added sugar.
15) Alcohol
(We all know alcohol isn’t a healthy food item, just wanted to make sure you were paying attention. Lol.) The entire body is affected when you drink alcohol, your brain, heart, liver, and mental health. It affects your weight training and cardiovascular activity because of dehydration, slowing down your fitness progress. Once consumed, it becomes a fatty acid making it more likely to be stored as fat.
16) Cold Cereal
Since cold cereals are laden with high-calorie carbs, are highly processed, and contain sweeteners and sugars they are not an ideal way to start the day. They definitely make the healthy foods to avoid list! Instead try lean protein for breakfast, such as eggs.
17) Flavoured Coffee Creamer
Trans fats, carrageenan, artificial coloring, and artificial sweeteners are what make flavoured coffee creamers raise your LDL cholesterol levels over time, according to the American Heart Association (AHA). The risk of heart attack and blood clots is generally the end result. Instead, consider using almond milk or other non-dairy products as a healthy alternative to flavoured coffee creamers that are high in good fats.
18) Nutella
People often make the mistake of thinking that because Nutella contains hazelnuts it’s healthy. Most of the ingredients however are made up of palm oil and sugar, meaning it will simply add fat to your body. You shouldn't be too surprised that this one makes the healthy foods to avoid list!
19) Canned Vegetables
BPA is an industrial chemical used in the containers of beverages and foods. The amount of BPA contained in canned vegetables poses a risk to the brain development of fetuses, young children, and infants.
Tip: Fresh or frozen vegetables are recommended instead.
20) Roasted Almonds
Due to their high-heat cooking method and added ingredients (such as MSG), Roasted almonds are a less healthy alternative to their raw almond counterparts. Raw almonds on the other hand take slower to digest and creates a greater feeling of being full for longer.
21) Non-Organic Chicken
Due to the added hormones contained in non-organic chicken, it should be avoided. This is why non-organic chicken and literally all commercial meats make the healthy foods to avoid list. Even though organic chicken does come at a greater price, your health shouldn’t be put at risk.
22) Nutrient Stripped Bread
Fortified white bread that’s marketed as healthy really isn’t and also makes the list of healthy foods to avoid. White flour-based bread, in particular, has very little nutritional value, isn’t very filling, and once eaten is converted to sugar. This is because the part of the grain that contains beneficial nutrients has been removed in the manufacturing process. These beneficial parts are the bran and germ. Instead, choose breads that list whole grains, like whole wheat, as the first ingredient in the ingredient list to ensure you are getting the full nutritional benefits and important nutrients.
23) Sugary Coffee Drinks
Sugar-sweetened coffee drinks, all contain high amounts of sweeteners and extra sugars and as a result very high amounts of calories. Often they also contain artificial colourings which are detrimental to your health. Try to remove these from your diet completely.
24) Turkey Bacon
Turkey bacon can be risky for people with high blood pressure due to the high amount of sodium. It also contains less protein when compared to pork making it less attractive as a healthy option if you decide to indulge. It also makes our healthy foods to avoid list!
25) Double Protein Restaurant Orders
The popularity of the paleo diet has created a large demand for people wanting to buy meat products and meals. The source of the protein is extremely important, however. Eating double burger patties, and hot dogs do not constitute a healthy protein intake or healthy eating.
Conclusion
Eating a healthy diet doesn’t have to be tricky when you learn to avoid the posers. Keep these top 25 healthy foods to avoid in mind the next time you go grocery shopping and watch your health results improve. You’ve got this!
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