'I'm a doctor - eating these five foods could be putting your eyesight at risk'

Diets high in certain foods could be putting your vision at risk, experts have warned. While many people focus on eye strain and screen time as threats to eye health, nutrition plays a crucial role in maintaining good vision.

Dr Chris Steele, a long-time guest on ITV’s This Morning until his retirement in 2021, previously highlighted a common yet little-known condition affecting eye health, age-related macular degeneration (AMD).

AMD is the leading cause of vision loss in the UK, affecting more than half a million people, reports the Express. Speaking on the show, Dr Chris explained: “The macular is the sensitive lining of the eye and, in particular, it works on central vision.

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"As we get older, it degenerates. It actually is the commonest cause of failing sight and losing your vision in the UK, but people haven't heard of it.”

Steele has warned that more than 600,000 people in the UK are affected by age-related macular degeneration (AMD), with the condition linked to several everyday foods. Now, new research has identified five common foods that could be putting your eye health at risk.

A recent study by Overnight Glasses has highlighted certain dietary choices that may contribute to declining vision. The study found that foods with a high glycemic index (GI) and excessive sodium content could increase the risk of AMD and other eye-related issues.

Five foods that could harm your eyesight

White bread

With a high GI of 70 and a sodium count of 490 mg per 100g, white bread has been linked to an increased risk of AMD. Refined carbohydrates are best avoided, with whole grain alternatives offering a safer option.

French fries

French fries, with a GI of 75, are packed with fat and sodium, making them a risk factor for eye health. A study published in the Archives of Ophthalmology found that diets high in fried foods and sodium were associated with a greater likelihood of developing choroidal neovascularization, a severe form of AMD.

Adding to the concern, the study from Overnight Glasses also found that ultra-processed foods, such as bacon and processed cheese, could damage retinal blood vessels due to their high sodium content, which contributes to high blood pressure.

With eye health at stake, experts suggest making dietary changes to reduce the risk of AMD, opting for whole foods and lower-GI alternatives where possible.

Processed cheese slices

A staple in many households, processed cheese slices often pack a staggering 1,265mg of sodium per 100g. High sodium intake has long been linked to elevated blood pressure, which in turn can lead to hypertensive retinopathy, a condition that damages the blood vessels in the retina.

Research suggests that excessive sodium consumption can weaken the retinal vascular system, potentially affecting vision over time.

Bacon

Bacon lovers may want to reconsider their favourite breakfast or sandwich ingredient. As one of the saltiest processed meats, bacon can contribute to high blood pressure, increasing the risk of hypertensive retinopathy.

Over time, chronic hypertension can cause narrowing or damage to the delicate arteries in the retina, potentially leading to vision issues such as blurriness or impaired eyesight.

Rice cakes

Though often considered a healthy snack, rice cakes have an exceptionally high glycemic index, higher than even white sugar. Frequent blood sugar spikes caused by high-GI foods can damage retinal blood vessels, increasing the risk of diabetic retinopathy and AMD.

This is particularly concerning for those with diabetes or prediabetes, who may already be at a heightened risk of vision-related complications.

With eye health closely tied to diet, experts recommend making smarter food choices to reduce the risk of these conditions. Opting for whole foods, lower-GI alternatives, and cutting back on sodium could help protect long-term vision.

Gidon Sadovsky, founder of Overnight Glasses, advises: "Consuming these foods occasionally and in moderate amounts is unlikely to cause immediate harm. However, frequent consumption, especially in large portions, may contribute to vision problems over time.

"A balanced diet, rich in fruits, vegetables, and whole grains, is crucial for maintaining overall health, including eye health."

The NHS website advises: "Age-related macular degeneration (AMD) is a common condition that affects the middle part of your vision. It usually first affects people in their 50s.

"It does not cause total blindness, but it can make things like reading and recognising faces difficult. Without treatment, your vision may get worse.

"This can happen gradually over several years, before it can then get worse quickly over a few weeks or months. The exact cause is unknown. It's been linked to things such as ageing, smoking, high blood pressure, being overweight and having a family history of AMD."