1. Processed Meats:
Example: Bacon, ham, sausages, salami,…
These meats are often smoked, salted, curing, fermentated and have chemical preservatives. When they are reguraly consummed, they can cause risks of colorectal cancer, heart disease and high blood pressure. Especially when they are high in sodium or calcium. That’s why it’s recommended to have a 50g by week of those meats.
Instead try: Grilled chiken, turkey beast, baked tofu or vegetables
2. Sugar Drinks:
Example: cola, lemon soda, energy drinks,…
When sugar is consumed in the form of soda drinks, which usually contain 10 teaspoons of sugar, its effects are increased tenfold because it goes more quickly into the blood and increases blood sugar more quickly. Sugar drinks offer no nutrients and are absorbed quickly which means that our brain won’t registered their calories. So usually people will try to compense these with eating less throughout the day which is not good because it will only make them gain weight, insuline resistance, type two diabetes, and non-alcoholic fatty liver disease.
Instead try: Sparkling water with lemon or fruit slices, herbal iced teas or kombucha (low sugar)
3. White Bread and Refined Grains:
They contain generally too much salt and are made with cheap flours, so that is why they are called nutrients poor. The gluten is what causes many diseases. They quickly raise blood sugar levels, contributing to unsuline resistance, fat storage and increased appetite.
Instead try: Whole grain bread, Brown rice, quinoa, oats or buckwheat
4. Packaged Snack Cakes and Pastries:
These products contribute to obesity, inflamation and metabolism issues, especially because they’re calorie dense and nutrients-poor. They are made with refined flour, trans fats and large amounts of sugar. They may also impact gut and hormonal health. They can be very addictive.
Instead try: Homemade oats muffins, date-sweetened snacks or dark chocolate
5. Deep-Fried Foods:
Example: Fries, Onion rings, nuggets,…
A regular consumption of fried foods increases the risk of cardiovascular problems, obesity and metabolism issues. They are also high in calories, in saturated fats and sometimes in trans fats. They may also create toxic compounds like acrylamide, especially in starchy foods like potatoes. If they are fried at high temperatures or cooked in reused oil, they can lead to increase cholesterol, clogged arteries and digestive issues.
Instead try: Baked or air-fried versions or sautéed in olive oil
