15 Foods Doctors Want You to Stop Eating for a Healthier Diet
According to the World Health Organization (WHO), an unhealthy diet (like one high in saturated fat and added sugar) is one of the “leading global risks to health,” increasing the odds of malnutrition and disease worldwide. If you’d like to heal your body with food, a good place to start is by avoiding the many foods you should not eat for a healthy diet.
But first, what constitutes a “healthy” diet anyway? “A healthy diet is one full of products sold by the pound with lots of fresh produce, fruits, and grains,” says Francisco Lopez-Jimenez, M.D., a cardiologist at Mayo Clinic. “A healthy diet is rich in nuts, good vegetable oils, legumes, and whole grains, with only small amounts of animal products, except for dairy and fish.”
Meet the experts: Francisco Lopez-Jimenez, M.D, a cardiologist at Mayo Clinic; Jim White, R.D.N., A.C.S.M. Ex-P, owner of Jim White Fitness and Nutrition Studios; Rahul Bhandari, M.D., a radiation oncologist at Tampa Bay Radiation Oncology; Mark Cucuzzella, M.D., a family medicine physician and professor at West Virginia University School of Medicine
“The mantra I live by is ‘eat to live,’ and I wholeheartedly believe that food is medicine,” explains Jim White, R.D.N., A.C.S.M. Ex-P, owner of Jim White Fitness and Nutrition Studios. “Adhering to a healthy diet for overall health and wellness is extremely important for the prevention of many diseases and maintaining energy to be physically active.”
But this doesn’t mean that you have to cut out certain foods altogether. “This doesn’t mean that you can never enjoy what would be considered unhealthy foods, but understanding portion control when consuming those is key.” A tip? Eat nutrient-dense foods 75% of the time, and fill the remaining 25% of your diet with small portions of the other foods and treats you enjoy, White shares.
Ahead, check out the top foods and ingredients experts suggest limiting or removing from your diet for a healthy and balanced approach to eating.
Soda
The fizzy drink may quench your thirst, but it’s one of the worst drinks for your overall health, mainly due to its high sugar content. The Centers for Disease Control and Prevention (CDC) warns that those who consume sugary drinks like soda are more likely to experience health issues like obesity, type 2 diabetes, heart disease, cavities, and gout.
Soda isn’t the only drink to watch out for though. “A slush or a frozen coffee drink could have 80 grams of sugar or more,” says Dr. Lopez-Jimenez. “That’s 20 teaspoons of sugar in a single drink!” Which of course is fine in moderation, but if you’re drinking beverages loaded with added sugar, it’s worth considering cutting it from your routine.
Raw or undercooked meat
For those with cancer or who are immunocompromised, indulging in raw or undercooked meat (like sushi or a rare hamburger) can be extremely dangerous. “Any raw or uncooked item has an increased risk of containing bacteria and possibly affecting cancer patients who are immunocompromised and more vulnerable to such insults,” says Rahul Bhandari, M.D., a radiation oncologist at Tampa Bay Radiation Oncology.
Breakfast cereals
Pouring yourself a big bowl of cereal to start each day may not be ideal if you’re concerned about your metabolic health.
“Foods with processed flour include most breakfast cereals, refined grains, breads, crackers, and baked goods,” says Mark Cucuzzella, M.D., a family medicine physician and professor at West Virginia University School of Medicine. “Processed or refined flour (even those which claim to be whole-grain) have an incredibly high glycemic index which will dramatically raise blood sugar. Over time the constant high and low blood sugar can lead to disordered metabolism and eating patterns that contribute to obesity and insulin resistance.”
Processed meats
If you’re a fan of lunch meats, bacon, sausages, or hot dogs, these foods may be doing more harm than good for your heart health.
“Many studies have shown their toll on health and increasing the risk for heart disease,” says Dr. Lopez-Jimenez. “Many of the substances used in the process to preserve meat have been shown to increase the risk for cancer, hypertension, and other health conditions.”
Alcohol
“In addition to alcohol adding no nutritional value and serving as empty calories for the most part, alcohol greatly affects your metabolism due to it being a toxin that your body prioritizes breaking down over fat,” White explains. “Alcohol intake slows down oxidation of fat (meaning your body burns less fat while it’s processing the alcohol).” Additionally, a recent study found a negative correlation between alcohol and life expectancy, citing that even just one drink per day can shorten your life by 2.5 months.
The American Association for Cancer Research (AACR) even believes that alcohol should come with cancer warning labels—in fact, the U.S. Surgeon General recently issued an advisory on the causal link between alcohol and increased cancer risk
For cancer patients, avoiding alcohol is crucial to keep the body strong during treatments. “The goal during cancer treatment is to build and maintain one’s body to best handle the taxing effect of the cancer itself and the treatments administered to fight it,” says Dr. Bhandari. “Alcohol’s role negates these goals and makes it even more difficult for the body and mind to remain balanced and on the uphill road to recovery and strength.”
Trans fats
According to the American Heart Association (AHA), artificial trans fats are created when hydrogen is added to liquid vegetable oils to make them more solid.
“They have no nutritional value... Small amounts of trans fats can increase the risk for cardiovascular disease significantly,” says Dr. Lopez-Jimenez. “They usually come in the form of partially hydrogenated fats and may be present in bakery, microwave popcorn, and other foods. Frying food may convert good oils into trans fats.”
Sports drinks
While sipping sports drinks may help replenish lost electrolytes, they are often loaded with sugar just like soda and similar sweet beverages.
“Sports drinks contain a large amount of fructose which can only be metabolized by our livers and our livers have no capacity to deal with large amounts of free fructose,” says Dr. Cucuzzella. “Over time this creates a fatty liver, which is at the root of insulin resistance.”
Artificial sweeteners
You may be avoiding calories by choosing an artificial sweetener like aspartame or Splenda, but these may mess with your health too.
“Although these sweeteners have zero calories, they may have the opposite effect on your weight loss goals due to multiple factors including gut health and insulin response,” White explains. “Artificial sweeteners can potentially alter the gut microbiome which will affect nutrient absorption, metabolism, and regulation of glucose. There are also potential links to cancer but more research is needed as it pertains to humans.”
Juice
While you may think 100% fruit juice is healthy, it may spike your blood sugar and remove one of the fruit’s greatest benefits: fiber.
“Juicing might not remove vitamins or phytochemicals, but it does remove fiber. That means you’re turning the perfect food into something more like sugary soda in terms of the biochemical effects on our metabolism,” says Dr. Klodas. “Eat the fruit/vegetable, not the juice. Or make a smoothie.”
Sugar and high fructose corn syrup
For a 2,000 calorie diet, the CDC recommends that no more than 200 of those calories come from added sugars. Why? “Added sugars in foods and drinks can make it hard for people to get the nutrients they need without getting too many calories,” according to Healthy People 2030 (from the Office of Disease Prevention and Health Promotion), which has set an objective to decrease sugar consumption in people over the age of two to avoid health risks such as obesity and tooth decay.
However, sugar isn’t the only sweetener you should enjoy in moderation. High fructose corn syrup is one made from cornstarch is used in many processed foods. “Experiments have shown that animals fed with high fructose corn syrup can become diabetic,” says Dr. Lopez-Jimenez. “High fructose corn syrup raises the level of sugar faster than even sugarcane. They are present in many sodas, canned drinks, and may be used in cocktails, too.”
Refined vegetable oils
Refined vegetable oils are used for repeated frying, and are often used in restaurants.
“These processed oils are damaged during the repeated heating process which can create oxidative stress in the liver and when compared to natural fats such as real butter, olive oil, and fats contained within natural plant and animal products they are the less desirable option,” says Dr. Cucuzzella.
Takeout
Ordering out from your favorite restaurant may be convenient, but your favorite dish may have poor consequences for your health.
“When you purchase ready-made food, you have far less control over portion size or how much salt, sugar and fat have been added. This can all mess with your blood pressure, cholesterol levels, and waistline,” says Dr. Klodas. “We all have time constraints and need to order out from time to time. Just make this the exception, not the rule.”
Processed white bread
Skip the loaf of pre-sliced white bread during your next grocery trip. “There is minimal nutritional value in processed white bread (the one that comes in packages),” says Dr. Lopez-Jimenez. “They have little or no fiber, and a lot of the nutrients have been taken away by the wheat bleaching process.”
Instead, reach for 100% whole grain or sprouted grain bread with minimal ingredients, Stefani Sassos, M.S., R.D.N., nutrition lab director at the Good Housekeeping Institute previously told Prevention. Whole grain bread is a healthier option as it is more nutrient-dense and may even help keep your blood sugar stable, while white bread has the opposite effect.
High-fat frozen meals
While healthy meals can be found in the freezer section of your local grocery store, it requires a bit of due diligence on your part to find nutritious options. Before adding a frozen meal to your cart, we recommend thoroughly checking the nutrition label and scanning for calories, sodium, and fat.
Frozen meals “can be detrimental to your health goals and weight management,” White says, as oftentimes they contain “high sodium and high-fat content with preservatives,” he explains. “These meals are oftentimes not fulfilling while being fairly high in calories as well which can lead to excess calorie intake.”
Donuts
Who doesn’t love a sweet treat? While snacks and desserts are fair to have in moderation, less is more when it comes to certain types of baked goods.
Baked goods, like donuts in particular, have a “lack of nutritional value and are high in calories while not being fulfilling at all,” White says. “These foods are also high in added sugars and saturated/trans fats contributing to high blood sugar and cholesterol/heart issues.” Instead, try a slice of nutrient-dense Banana Bread or a slice of an Apple and Raspberry Gillette.
Additional reporting by Emily Shiffer
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