processed food Archives - Amazing Health Advances

Junk Food Warning: Eating Processed Food Does ‘Crazy’ Things to Your Cancer Risk

The AHA! Team — Mon, 11 Nov 2024 06:08:06 +0000

Sharon Thomas via NaturalHealth365 – NEW research: Every 10% increase in calories from junk food triggers a ‘CRAZY’ effect on cancer risk Most people “get it” that eating candy and highly processed food is bad for us. But while most people try to avoid junk food because it will make them fat, many still fail to realize the most serious problem with eating these “treats.” In a nutshell (no pun intended), the alarming results of a recent study clearly link junk food eating habits with a substantial increase in cancer risk. NEW research: Every 10% increase in calories from junk food triggers a ‘CRAZY’ effect on cancer risk And, just to be clear, it’s ‘crazy’ because once you realize that a bad habit (substantially) increases the risk of cancer and you continue to do it … that’s crazy. According to most holistic physicians, 95% of all cancer diagnoses are related to environment and lifestyle. Even the American Institute for Cancer Research’s more conservative estimate of one-third is still startling. What’s the major takeaway from this statement? A cancer diagnosis is avoidable with proper lifestyle changes. And of all the lifestyle changes you could make, avoiding processed food is one of the most important. Consider data from a French prospective cohort study called NutriNet-Santé, which spanned eight years and involved 104,980 subjects. By analyzing daily meal logs, researchers were able to determine an important correlation: If just 10% of a person’s total daily calories came from “ultra-processed” foods, then they had a 12% INCREASED risk for overall cancer. Subsequent 10% increments in junk food calories increased their cancer risk by the same degree! The researchers suggest several possible reasons why. First, junk food has more refined sugar, less fiber, and fewer vitamins and minerals than whole and minimally processed foods, which can disrupt the healthy gut microbiota and promote inflammation. Second, chemicals, preservatives, fillers, and other ingredients (as well as their processing, e.g., the application of pesticides) are carcinogenic in their own right. The research is clear: repeatedly eating these foods can lead to serious health complications over time – not the least of which is packing on the pounds. Best junk food advice: Avoid the heavily processed foods that can make you sick It’s not just candy and cakes which increase your cancer risk. Here’s an extensive list of the foods which the researchers considered “ultra-processed:” “[M]ass produced packaged breads and buns; sweet or savory packaged snacks; industrialized confectionery and desserts; sodas and sweetened drinks; meat balls, poultry and fish nuggets, and other reconstituted meat products transformed with addition of preservatives other than salt (for example, nitrites); instant noodles and soups; frozen or shelf stable ready meals; and other food products made mostly or entirely from sugar, oils and fats, and other substances not commonly used in culinary preparations such as hydrogenated oils, modified starches, and protein isolates. Industrial processes notably include hydrogenation, hydrolysis, extruding, moulding, reshaping, and pre-processing by frying. Flavoring agents, colors, emulsifiers, humectants, non-sugar sweeteners, and other cosmetic additives are often added to these products to imitate sensorial properties of unprocessed or minimally processed foods and their culinary preparations or to disguise undesirable qualities of the final product.” Want a few simple hacks to help you make smarter choices at the grocery store? Keep these tips in mind: Opt for organic, whole, real food in its natural state whenever possible. These are usually found along the perimeters of the grocery store. If it has a super long shelf life and/or is found in the middle aisles of the grocery store, be suspicious. If it contains ingredients you can’t read, be suspicious. As the journalist Michael Pollan suggests, avoid “food-like substances.” Lastly, realize that food that has been heavily manufactured, tinkered with, and ultra-processed is virtually addictive by design. Keep this in mind: the largest food producers in the world want you to crave sugary foods because they’re cheap, accessible, and something you’ll want to buy again and again! Fortunately, you and your family can train yourself to break the cycle: skip the processed garbage, learn how to cook simple (healthy) meals, and eat as close to nature (organic) as possible. Even if you change just one meal at a time, start somewhere. Editor’s note: I know most of our NaturalHealth365 readers already appreciate much of what this article says. Yet, the main point is to provide a ‘tool’ for you to share with someone else who needs to read this message. Keep in mind: it’s NOT about ‘convincing’ anyone to do anything. But, I do believe it’s our responsibility to share valuable information with others and let them decide. Sources for this article include: NIH.gov NaturalMedicineJournal.com NIH.gov To read the original article click here.

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Discover How to Harness Your Hunger Hormone to Lose Weight

AHA Publisher — Fri, 20 Aug 2021 07:00:12 +0000

Stephanie Woods via NaturalHealth365 – Did you know that you have a “hunger hormone” which controls your desire to eat? It’s true. In fact, two hormones work in concert to keep your hunger in balance. One, ghrelin, turns your hunger on and the other, leptin, turns it off. When these two hormones are in perfect balance, you have a healthy appetite and are not inclined to overdo it. However, if one or both are not working as they should, it can cause you to chronically overeat, which can lead to obesity and health conditions that are linked to obesity. These TWO Hormones Regulate Your Appetite – Here Is How Ghrelin and leptin work together to let you know when you are hungry and when you are satiated. They are the regulators of your appetite. Ghrelin – This hormone tells the body when it needs to eat to prevent starvation and to encourage the intake of necessary fuel for energy. The stomach releases ghrelin, which acts quickly and should significantly decrease once you are full. Leptin – This hormone is the appetite off switch. It signals your brain that your body has consumed enough fuel and is now ready to begin burning fat for energy. It works in a more long-term capacity where ghrelin is more of a rapid rise and fall. Many issues can throw these hormones off balance. For example, health conditions, lifestyle choices, genetics, sleep habits, and obesity can affect how well or poorly hunger hormones function. What Is Leptin Resistance? Leptin is created in adipose tissue or fat cells. People who are overweight or obese have more fat cells and often have higher leptin levels in their bodies. This creates an environment where the body is constantly exposed to high levels of leptin, and the body often responds by building a resistance to it. This decreases, often dramatically, the hormone’s appetite suppression abilities. When the brain doesn’t receive that “I’m full” signal, it thinks that the body requires more food or it will starve. This leads it to continue sending the message to eat, which increases the fat cells, increasing the leptin, and causing the body to become even more resistant. It is a difficult cycle that isn’t easy to break. Here Are Some of the Best Ways to Get Your Hunger Hormones Under Control When your hunger hormones are out of balance, it is best to address both the potential for leptin resistance as well as malfunctioning ghrelin. Remove processed foods from your diet. Switch to healthy fats like olive oil, coconut oil, avocado oil Consume healthy carbs like whole grains, quinoa, and stone-ground whole wheat Opt for lean protein and healthy animal fats such as fatty fish (salmon, and sardines), pasture-raised, grass-fed beef, chicken, and lamb Choose plant-based proteins like legumes or spirulina Exercise regularly. Even moderate aerobic exercise can reduce leptin resistance Eliminate added sugar in all forms and high-fructose corn syrup from your diet. Get quality sleep every night. 8 to 10 hours of sleep is considered optimal, especially when increasing leptin sensitivity Stay hydrated. Plain (clean) water is always good, but broths and soups also count, and foods with a lot of water like salads, melon, and eggplant. Chew your food – very well. And, finally, look into the health benefits of intermittent fasting. Simply put, if you believe that your hunger hormones are working against you, talking with your integrative healthcare provider could get you on the right track to getting them under control. There are treatments available, and a good health coach can help you create a plan that works best for you. Sources for this article include: EndocrineWeb.com NIH.gov NIH.gov To read the original article click here.

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Chemicals Found in 1,000 Processed Foods May Harm Immune System, According to New Study

AHA Publisher — Mon, 10 May 2021 07:00:16 +0000

Damon Hines via NaturalHealth365 – You know the symptoms; we all do. Bloating, fatigue, stomach upset, and a general feeling of blah thrown in for good measure. It’s the after-effects of gorging on Doritos or indulging in a pint of ice cream. Too much fat, sugar, and salt, too much high fructose corn syrup, and we’re left with a food hangover, our bodies laden with additives and preservatives and depleted of the water and enzymes needed to process them. But the health problems associated with processed foods are far worse than bloat and a mean case of the blahs. Processed foods account for a shocking 58% of calories in a U.S. diet. According to a study published in the Journal of the American College of Cardiology, ultra-processed food consumption is associated with an increased risk of heart disease. But that’s only the beginning. New research published in the International Journal of Environmental Research and Public Health suggests that chemicals found in over 1,000 processed foods may also harm the immune system. TBHQ: Used by Manufacturers to Prolong a Product’s Shelf Life and SHORTEN Your Life Ultra-processed foods are defined as “industrial formulations made with no or minimal whole foods and produced with additives such as flavorings or preservatives.” According to the study, the chemical preservative tert-butylhydroquinone, or (TBHQ), which is found in Pop-Tarts, Cheez-It crackers, Little Debbie Swiss Rolls, and more than 1,000 other processed foods, can negatively affect the immune system, as well as polyfluoroalkyl substances (PFAS), a group of chemicals that can leach into food from packaging. In addition, a 2017 Trusted Source study concluded that eating foods containing additives – including processed meats– may lead to an increase in the risk of several immune conditions. The study looked at additives such as sucralose, aspartame, carboxymethylcellulose, polysorbate-80, sodium, and carrageenan. Big Food Manufacturers Have No Incentive to Change Their Formulas Additives like TBHQ were approved by the FDA decades ago. The FDA allows the food and chemical industry to determine which ingredients are safe for consumption, like asking a drug cartel to regulate its product. Sodium Nitrate. Yellow #5. Brominated vegetable oil. TBQH. Sadly, our kitchens have become as chemically-filled as a science lab. Potentially dangerous additives need to be reviewed by the FDA, and regulatory loopholes need to be closed. Guarding Your Immune System Starts With Choosing a Carrot Over a Bag of Industrially Produced, Carrot-Flavored Veggie Puffs Processed food makes us ill, increases the risk of heart disease, weakens the immune system, and drives the global obesity epidemic. But if you want to improve your health and maintain a well-functioning immune system, it’s going to take more than avoiding what food journalist Michal Pollan calls “the edible food-like substances.” You’re going to have to eat right, too. Foods that are known to provide immune-boosting benefits include citrus fruits, foods that contain zinc – such as peas, raw cheese, organically-raised chicken breast, cruciferous vegetables, garlic, and ginger. Finally, as a consumer, be sure to read all packaging and labels carefully. Don’t let processed food take over your shopping cart. Bottom line, if you’re having a hard time reading (and understanding) a food label – don’t buy it! Sources for this article include: Livescience.com Medicalnewstoday.com To read the original article click here. For more articles from NaturalHealth365 click here.

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NEW Study Reveals Shocking Connection Between Fast Food and Mental Distress

AHA Publisher — Wed, 05 May 2021 07:00:56 +0000

Damon Hines via NaturalHealth365 – Today’s food contains non-food ingredients that your grandmother and great-grandmother wouldn’t have recognized as food. In fact, according to journalist and food writer Mark Bittman in his new book Animal, Vegetable, Junk, close to 50% of the food that’s available today is in the form of ultra-processed junk food. While there’s a well-established relationship between diet and physical health, the associations between diet and mental health remain largely a gray area – within the “conventional” world, and it’s one that’s being increasingly looked at by scientists and researchers. Cheap food has a terrible impact on public health. According to Bittman, as more countries switch from a traditional diet to a more American diet, rates of chronic disease go up. In a new study published in the journal Nutrients, researchers at Binghamton and Stony Brook University insist there is also growing evidence that dietary factors affect mental health. Key findings of the study include the associations that mental distress has with caffeine and fast food consumption. Obesity and Chronic Diseases Are Only the Tip of the Iceberg: Research Shows Fast Foods Cause Even MORE Harm The more fast food is consumed, the greater the risk of anxiety and depression. It’s a dietary thesis that’s backed up by numerous observational studies. For example, a 2019 study looking at adults over the age of 50 found a link between higher levels of anxiety and diets high in (toxic) saturated fat and added sugars. A separate study in 2019 found that fast food was a factor in rising teen depression. “The consumption of foods high in sodium and low in potassium may contribute to depression through multiple mechanisms, including direct effects on neurotransmitters and neural function,” the researchers concluded in the study published in Physiological Reports. Meanwhile, according to research published in Public Health Nutrition and prepared by the University of Las Palmas de Gran Canaria and the University of Navarra, in Spain, fast food can increase the risk of falling into depression by up to 51%. Finally, a multi-country analysis of 41 studies found that foods containing a lot of contaminated fat or sugar, or were processed, lead to “systemic inflammation,” which can lead directly to depression. The bottom line: there’s nothing happy about those “Happy Meals.” Processed Foods Are a Trap. Here Is Why Creating Healthy Eating Habits Pays Dividends In the emerging field of Nutritional Psychiatry, researchers are asking one question: Does diet help prevent mental health conditions? Yes, it does. But part of the problem is that ultra-processed foods are cheap, fast, and widely available. Therefore it’s easy for consumers to fall into a poor dietary pattern, one that may not only lead to chronic disease and obesity but increased anxiety and depression. What can you do? Eat a healthy diet characterized by high intakes of organic fruit, vegetables, whole grains, olive oil, fish, low-fat dairy, and antioxidants. Don’t just steer clear of fast food but also avoid “fast groceries” – that 90% of the middle part of the supermarket where processed, high-calorie junk food thrives, conveniently packaged and engineered to be craveable, even though your grandmother and great-grandmother wouldn’t recognize those non-food products as food. Sources for this article include: Medicalnewstoday.com Medicalnewstoday.com Theguardian.com To read the original article click here. For more articles from NaturalHealth365 click here.

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The Four Underlying Conditions Most Associated with COVID-19 Hospitalizations, According to New Study

AHA Publisher — Thu, 25 Mar 2021 07:00:38 +0000

Sara Middleton via NaturalHealth365 – Throughout this pandemic, it’s been understood by doctors and researchers that people with underlying chronic conditions appear more likely to not only get infected by SARS-CoV-2 but also have a more severe or even fatal bout of COVID-19. But new research out of Tufts University in Boston points the finger at four specific conditions that appear to dramatically increase a person’s risk of becoming hospitalized with an infectious illness and underlines the critical importance (on an individual and public health scale) of taking steps to reduce disease risk. Two-Thirds of All COVID-19 Hospitalizations Are Due to These Four Conditions, According to New Tufts Research The Tufts researchers published the results of their study in the latest edition of the Journal of the American Heart Association (JAHA). They used statistical modeling and mathematical simulation techniques to estimate the number of hospitalizations that could have been prevented in the United States if people didn’t have the following four major cardiometabolic diseases. These diseases include obesity, diabetes, heart failure, and hypertension. Based on data they compiled from the U.S. Centers for Disease Control and Prevention’s Coronavirus Disease 2019 – Associated Hospitalization Surveillance Network database, the COVID Tracking Project, and nationally represented data from a recent National Health and Nutrition Examination Survey, the researchers found that nearly a third of all COVID-19 hospitalizations as of November 2020 was due to obesity, about a quarter was due to hypertension and diabetes, and around 12 percent was due to heart failure, a form of heart disease. The authors conclude, “A substantial proportion of U.S. COVID‐19 hospitalizations appear attributable to major cardiometabolic conditions. These results can help inform public health prevention strategies to reduce COVID‐19 healthcare burdens.” Here Are 4 “Surprising” Facts About Lifestyle Interventions and Chronic Disease Exercise the body, eat whole (organic) foods, avoid highly processed food, don’t overeat, stay at a healthy weight, avoid smoking, manage your stress levels – at this point, healthy lifestyle tips like these practically sound like boilerplate advice for people looking to improve their health and reduce their disease risk. But the importance of these strategies can’t be overlooked. For a little perspective (and perhaps some extra incentive to commit or re-commit to your health habits), here are 4 things about the link between lifestyle and chronic disease that might surprise you: According to Obesity in Action, losing just 5-10 percent of your body weight is associated with several important changes in the body that can reduce inflammation, lower your triglyceride levels by an average of 40 mg/dl, raise your “healthy” HDL cholesterol levels by about 5 points, and decrease systolic and diastolic blood pressure by an average of 5 mmHg – all factors which can have a tremendous impact on heart disease risk. The Environmental Protection Agency (EPA) advises people, especially older adults, to reduce their exposure to environmental toxins, including smoke, carbon monoxide, fumes, pesticides, and heavy metals associated with an increased risk of heart disease and stroke. Yes, the “five a day” advice stands up to scientific scrutiny. According to a recent study cited by the National Institutes of Health, eating five servings of fruits and veggies per day on average is associated with a 13 percent reduced risk of death compared to eating just two servings per day. 2017 research out of Imperial College London also suggests that eating as much as 10 servings per day could offer added health benefits. Consistently getting less than 7 hours of sleep per night is linked with just about every chronic disease under the sun, including “weight gain and obesity, diabetes, hypertension, heart disease, and stroke, depression,” as well as “impaired immune function, increased pain, impaired performance, increased errors, and greater risk of accidents,” according to a 2015 joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. So, there you have it: despite what you hear (or not) from the mainstream media … there is so much we can do to feel better. The key is to get started, stay focused and never give up on our health and well-being. Sources for this article include: ScienceDaily.com AHAjournals.org EPA.gov Obesityinaction.org AJMC.com NIH.gov Imperial.ac.uk NIH.gov To read the original article click here. For more articles from NaturalHealth365 click here.

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10 Warning Signs of a Food Allergy in Children and Adults

AHA Publisher — Wed, 03 Feb 2021 08:00:03 +0000

Sara Middleton via NaturalHealth365 – Food allergy is on the rise – in a big way. According to Food Allergy Research and Education (FARE), the prevalence of food allergy in children increased by a whopping 50 percent between 1997 and 2011. As it stands now, 1 in 13 American kids and 1 in 10 American adults have at least one food allergy. Now, new research published in Cell adds to the mounting pile of evidence that shows environmental toxins, processed food, and other modern-day factors are partly to blame for this growing public health concern. Too Much of the ‘Bad” and Not Enough of the “Good” Cause the Food Allergy Epidemic Among Children A food allergy is an inappropriate immune system response to proteins in food that are normally harmless. Common foods known to trigger allergic reactions include wheat, soy, sesame, egg, tree nuts, peanuts, and shellfish. Why are so many more people suffering allergic reactions to food these days? A team of Yale researchers recently investigated this very question. Based on immunobiological data, they’ve proposed several concepts. First, modern Americans are exposed to a significant amount of environmental chemicals, like pesticides, additives in processed foods, and even dishwashing detergent. These toxins, the researchers say, naturally trigger protective reactions from the immune system. Unfortunately, since compounds are frequently in or on the food we eat, the immune system may also begin mistakenly attacking proteins in food as if the proteins themselves were toxic – a phenomenon that the study’s co-author Ruslan Medzhitov has referred to as “guilt by association.” Second, many Americans aren’t being exposed to various parasites, and bacteria normally present in the environment, thanks to the overuse of antibacterial soaps, antibiotics, and other excessive hygiene practices. But natural microbial exposure is actually an important way for the human immune system to learn how to protect itself and neutralize real threats. Plus, natural exposure to environmental microorganisms supports a healthy, diverse, and robust gut microbiome, which is closely tied to immune health. So, in our overly-sterilized environment, many people’s immune systems are becoming hypersensitive, and their gut bacteria are being thrown out of balance – making their immune systems more likely to respond inappropriately to otherwise harmless food proteins. In other words: Foods are becoming intolerable to a growing number of people because we are constantly being exposed to more of what isn’t helpful (toxins, chemicals) and less of what is helpful (microorganisms naturally found in the environment). This suggests, of course, that minimizing our exposure to toxins, avoiding processed foods, and resisting the urge to excessively sterilize our surroundings are all useful strategies for reducing the risk of food allergy. Know These 10 Warning Signs and Symptoms of a Food Allergy Most people who have a food allergy will experience symptoms within a few minutes after consuming the food, although some symptoms take several days to develop. Look out for these symptoms: Hives (raised, itchy, and/or red skin rash) Tingling or itching in the mouth Abdominal pain Diarrhea Nausea and/or vomiting Hay fever-like symptoms (e.g., sneezing, itchy eyes) Difficulty swallowing Shortness of breath or wheezing Swelling around the mouth and face Dizziness or lightheadedness Some of these symptoms – including dizziness, swelling of the mouth or tongue, dizziness, and difficulty breathing – could indicate anaphylaxis. Anaphylaxis is a serious and life-threatening allergic reaction that affects about 1 in 50 Americans. Bottom line: Do not take these symptoms lightly. Call your healthcare provider or, if you must, 911 immediately if you or a loved one experiences any of these symptoms. Remember, fast action can be lifesaving. Sources for this article include: ScienceDaily.com Cell.com NHS.uk Foodallergy.org To read the original article click here. For more articles from NaturalHealth365 click here.

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Processed Foods Make Up 60% of the American Diet?! Healthy Swaps to the Rescue!

AHA Publisher — Fri, 11 Oct 2019 07:00:42 +0000

Rachael Link, MS, RD via Dr. Axe – Processed foods are a tricky subject. Bread, for example, is a processed food, even if it’s homemade; you don’t just nibble on grains, you process them into a loaf. Nut butters are processed, too, when they’re churned into a creamy spread. Processed foods have become a pantry staple in households across the globe. Dig a little deeper into nearly any kitchen and you’re sure to find a jar of tomato sauce, some canned vegetables and a few frozen foods lurking in the freezer. But with a slew of recent studies showing that these common ingredients may actually do more harm than good when it comes to your health and may even be linked to a higher risk of death, many people have started to wonder whether it may be time to start making some swaps in their daily diets, whether you’re following a vegan, Paleo or ketogenic diet (or any kind, for that matter). So is bread a processed food? Is rice a processed food? And what are processed meats exactly? Keep reading for everything you’ve ever wanted to know about processed foods, plus how they can affect your heath. What Are Processed Foods? Stats & Facts About Processed Food Consumption Processed foods are a tricky subject. Bread, for example, is a processed food, even if it’s homemade; you don’t just nibble on grains, you process them into a loaf. Nut butters are processed, too, when they’re churned into a creamy spread. In fact, any food that hasn’t been directly pulled out of the ground and eaten is technically processed, including frozen fruits or canned veggies. So what is processed food? The official processed food definition encompasses any food that has undergone some type of change before it’s ready to eat. This can range from processed meats or produce that have simply been frozen to extend longevity all the way to unhealthy processed foods like chips or nuggets that have undergone extensive changes in order to achieve a specific taste, texture and appearance. According to a study in the medical journal BMJ Open, foods like soda, cereal, cookies and frozen dinners are all considered “ultra-processed foods,” or “formulations of several ingredients which, besides salt, sugar, oils and fats, include food substances not used in culinary preparations.” It might not come as a huge shock that Americans eat a lot of these foods, but what might surprise you is the extent to which we’re binging on them. A study published in the journal found that 58 percent of the average American’s daily energy intake comes from ultra-processed foods like cakes, white breads and sodas. And if that wasn’t bad enough, the study also found that 90 percent of Americans’ “added sugar intake” comes from ultra-processed foods. In fact, sugar makes up about 21 percent of the calories in ultra-processed foods; in processed foods, that number dwindles down to about 2.4 percent. The hidden sugars found in these foods, often disguised as different types of artificial sweeteners, are believed to be responsible for a variety of health conditions, ranging from obesity to type 2 diabetes to migraines. Is sugar bad for you? YES. In fact, studies have shown that consuming more than 25 percent of daily calories from added sugar may be associated with a significantly higher risk of death from heart disease compared to consuming less than 10 percent. Therefore, it’s really not much of a stretch to say that added sugars are killing us. Processed Foods vs. Ultra-Processed Foods vs. Unprocessed Foods So what is processed food and how can it affect your health? It’s important to remember that not all processed foods are created equally and there’s certainly a spectrum when it comes to processed food – for instance, chowing down on Twinkies is certainly not the same as adding frozen spinach to your smoothies, even though they’re both technically processed. Ultra-processed foods are that foods that have undergone significant processing and often include a long list of ingredients, many of which you would expect to find in a science lab rather than a kitchen. This generally encompasses most of the “bad processed foods,” including things like frozen meals and convenience foods, sodas, store-bought cakes and cookies, boxed dessert mixes, chips, pretzels, crackers and more. Processed foods, on the other hand, can include pre-packaged ingredients such as pasta sauce, salad dressings and bread. While these foods are likely okay in moderation, it’s still best to make your own at home whenever possible to cut down on the added ingredients and stay in control of what you’re putting on your plate. Minimally processed foods are better a better option and are generally considered the most healthy processed foods you can eat. This can include options like extra virgin olive oil, ground meats, plain yogurt, natural nut butters, canned and frozen vegetables and fruits that have been processed at their peak to optimize freshness and nutrition. Finally, unprocessed foods are unaltered ingredients that are found in their natural state. Fresh fruit, wild-caught fish, veggies, nuts and seeds all make the list of non processed foods and can all be enjoyed as part of a healthy, well-rounded diet. Top 17 Processed Foods to Avoid Wondering which foods you should kick to the curb and eliminate from your diet altogether? Here is a list of the top 17 processed foods to avoid for weight loss, heart health, improved energy levels and more. 1. Processed meats (bacon, salami, cold cuts, etc.) 2. Instant noodles 3. Convenience meals 4. Sugar-sweetened beverages (soda, sweet tea, juice, sports drinks) 5. Microwave popcorn 6. Refined vegetable oils 7. Potato chips 8. Margarine 9. Store-bought cookies, cakes and pastries 10. Artificial sweeteners 11. French fries 12. Granola bars 13. Flavored yogurt 14. Breakfast cereals 15. Refined grains 16. Candy bars 17. Fast food Side Effects of Processed Foods Unhealthy processed foods are often low in nutrients, supplying little more than extra calories, fat, sugar and sodium without providing the vitamins, minerals and antioxidants that your body needs to stay healthy. Loading up on these nutrient-poor foods can increase the risk of weight gain and nutritional deficiencies, which may potentially lead to conditions like anemia, osteopenia and other vitamin and mineral deficiencies. Because many processed foods are also loaded with added sugar, frequently indulging in these unhealthy “bad food” options can also promote poor eating habits, such as food addiction and overeating. Plus, overdoing it on the processed junk may also increase your risk of serious health problems. For example, a 2018 study examined the medical records and eating habits of 104,980 healthy adults and found that a 10 percent increase in ultra-processed foods in the diet correlated with a 12 percent increase in cancer risk. When analyzing the link between specific types of cancer, the study found a rise of 11 percent in breast cancer and no significant increase in colorectal or prostate cancer. Another recent 2019 study published in JAMA Internal Medicine showed that consuming higher amounts of ultraprocessed foods was linked to a higher risk of death among middle-aged adults in France. According to the study, increasing intake by just 10 percent was associated with a 14 percent higher risk of all-cause mortality. Certain types of processed foods, such as processed meats, have also been associated with chronic disease and adverse effects on health. What is processed meat? Meat products that have been cured, canned or dried like bacon, salami, jerky and corned beef are all considered processed meats, and they’re generally loaded with preservatives and additives, many of which can cause serious side effects. In fact, studies show that increased consumption of processed meats may be linked to a higher risk of coronary heart disease, diabetes and several types of cancer, including colorectal and stomach cancer. Here are some of the other possible side effects that processed foods may contribute to: • Low energy levels • Constipation • Bloating • High cholesterol or triglycerides • Acne • Increased blood pressure • Cavities • Depression • Insulin resistance • High blood sugar • Inflammation • Chronic pain How to Tell If a Food Is a Processed Food So how can you differentiate between what are processed foods vs what are healthier options on your next trip to the grocery store? The easiest way to get started is by simply looking at the ingredients label. Unprocessed foods will have just a few ingredients listed, all of which are healthy whole foods, spices and seasonings that you can easily find in the kitchen. Heavily processed foods, on the other hand, are likely to contain an extensive list of ingredients, including food additives, preservatives, synthetic dyes and more. As a general rule of thumb, try to stick to products with less than five ingredients. While this may not always be a foolproof method, it is typically a good indicator that a food may be minimally processed. Additionally, steer clear of refined grains such as white bread, pasta and rice and opt for whole-grain varieties instead. Similarly, avoid processed meats like salami, bacon and cold cuts and go for healthier alternatives like grass-fed beef, free-range poultry or wild-caught fish. Added sugars or artificial sweeteners are also a dead giveaway to help you spot processed foods. Keep in mind that many processed foods also contain added sugars masquerading as health foods, including sweeteners with “natural” names such as cane sugar, brown rice syrup, barley malt, corn syrup and agave nectar. How to Swear Off Processed Foods 1. Make gradual changes While it’s tempting to make drastic changes, you and your family will have a better chance at sticking to healthy habits if you decide on one change at a time and see it through. For example, if you usually serve soda or juice with meals, try replacing one glass with water instead. After a few days, replace another glass. Not only will this help ease you into changes mentally, but it’ll also help reduce any physical symptoms you might experience. 2. Shop with a grocery list It’s a lot easier to make healthy choices and avoid junk food when you have a list of the items you’re looking for. Make a list of the meals you’re preparing for the week and all of the ingredients required. And if you’re thinking of heading to the store without eating, forget about it. Shopping on a full stomach will make it harder to resist those foods you should avoid. 3. Shop the perimeter You’ve probably heard it before, but there’s a reason it’s advised that you shop the edge of the store and skip most of the middle aisles. Fresh produce, meats and dairy products are nearly always around the store perimeter, while ultra-processed foods get stacked on the shelves in the middle of the store. By limiting the aisles you shop, you’ll resist temptation to purchase bad-for-you foods. Similarly, hit the healthier part of the grocery store first. One of the best things about certain Whole Foods is that you enter the store in the vegetable and fruit area, so you start loading up on the best foods in the store well before you may start getting tempted by the naughty processed or ultra-processed foods in the middle. 4. Read the ingredients list If there’s something on the ingredients list of a packaged food that you couldn’t buy to use in your own kitchen – or whose name you can’t even pronounce – it’s probably highly processed and best avoided. Don’t forget that ingredients are listed in the order of how prevalent in a food they are, so it’s especially important to be aware of what’s listed as one of the first five ingredients. Or better yet, avoid foods that have more than five ingredients in them altogether. 5. Look out for added sugars Food manufacturers have gotten cleverer about how sugars are listed by using different terms in the ingredients list. One rule of thumb is that ingredients ending with “ose” are sugars: think sucrose, fructose...

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