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It is easy to confuse which foods are healthy and which are not.
You generally want to avoid certain foods if you want to lose weight and prevent chronic diseases.
This article lists the healthiest options wherever possible.
Here are about 20 healthy foods – although most people can eat them moderately on special occasions without any lasting harm to their health.
1. Sugary drinks
Sugar is one of the worst ingredients in a modern diet.
Some sources of sugar are worse than others, and sweet drinks are especially harmful.
When you drink liquid calories, your brain does not register them as food. Thus, you can drastically increase your total calorie intake (1Trusted Source, 2Trusted Source, 3Trusted Source).
When consumed in large amounts, sugar can increase insulin resistance and is strongly associated with non-alcoholic fatty liver disease. It is also associated with various serious conditions, including type 2 diabetes and heart disease (4Trusted Source, 5Trusted Source, 6Trusted Source).
Some people believe that sugary drinks are the most talked about aspect of the modern diet – and drinking them in large amounts can lead to fat and obesity (7Trusted Source, 8, 9Trusted Source).
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2. Most pizzas
Pizza is one of the most popular junk food in the world.
Most commercial pizzas are made with unhealthy ingredients, including highly refined flour and heavily processed meats. Pizza also gets extremely high in calories.
Alternative
Some restaurants offer healthy ingredients. Homemade pizza can be very healthy as long as you choose nutritious ingredients.
3. White bread
Most commercial breads are unhealthy if eaten in large quantities, as they are made from refined wheat, which is low in fiber and essential nutrients and can rapidly increase blood sugar (10).
Alternative
For those who can tolerate gluten, Ezekiel Bread is an excellent choice.Grameen Olay bread is Oulu’s healthy bread
If you have gluten or carbs problems, here are 15 recipes for bread that are both gluten-free and carbs.
fruit juices
Fruit juice is often considered healthy.
While the juice contains some antioxidants and vitamin C, it also packs high amounts of liquid sugar.
In fact, fruit juices simply get sugar in the form of sugary drinks like Coke or Pepsi – and sometimes even more (11Trusted sources).
Alternative
Some fruit juices have shown health benefits despite the amount of sugar, such as pomegranate and blueberries.
However, these should sometimes be considered a supplement, not an everyday part of your diet.
5. Sweetened breakfast cereals
Breakfast cereals are processed into cereal grains, such as wheat, oats, rice, and corn.
They are especially popular among children and are often eaten with milk.
To make them more palatable, grains are roasted, sliced, pulp, rolled, or flaky. They are generally high in added sugar.
The main aspect of most breakfast cereals is their high sugar content. Some are so sweet that they can also be compared to candy.
Alternative
Choose breakfast cereals in fiber and low in sugar. Better create porridge from scratch
6. Fried, grilled, or broiled food
Frying, grilling and broiling are among the unhealthy cooking methods.
Foods cooked in these ways are often extremely tasty and calorie-dense. Many types of unhealthy chemical compounds are also formed when food is cooked under high heat.
These include acrylamides, acrolein, heterocyclic amines, oxysterols, polycyclic aromatic hydrocarbons (PAHs), and advanced glycation and products (AGEs) (12 GSTed Source, 13Trusted Source, 14Trusted Source, 15Trusted Source, 16Trusted Source, 17Trusted Source).
Many chemicals formed during high heat cooking have been linked to an increased risk of cancer and heart disease (18Trusted Source, 19, 20Trusted Source).
Alternative
To improve your health, feeding methods and healthy cooking methods, such as boiling, stewing, bleaching and steaming
7. Pastries, cookies, and cakes
Most pastries, cookies and cakes are unhealthy if eaten in large quantities.
Packaged versions are typically made with refined sugar, refined wheat flour and added fat. Minimization, which can be high in unhealthy trans fats, is sometimes added.
These remedies can be tasty, but they have almost no essential nutrients, abundant calories, and many preservatives.
Alternative
If you can’t stay away from spring for sweets, Greek yogurt, fresh fruit or dark chocolate.
8. French fries and potato chips
Whole, white potatoes are very healthy.
However, the same cannot be said about French fries and potato chips.
These foods are very high in calories, and it is easy to overeat. Several studies link French fries and potato chips to weight gain (21Trusted Source, 22).
These foods may also contain large amounts of acrylamides, which are carcinogenic substances that are fried, baked, or roasted (23, 24Trusted Source).
Alternative
Potatoes are best boiled, not fried.If you need something crunchy to replace the chips, use carrots or nuts.
9. Gluten-free junk foods
About one-third of the US population actively tries to avoid gluten (25).
Nevertheless, people often replace healthy, gluten-rich foods with processed junk foods that are gluten-free.
These gluten-free replacement products are often high in sugar and refined grains such as corn starch or tapioca starch. These elements can rapidly increase blood sugar and are low in essential nutrients.
Alternative
Choose naturally gluten-free foods, such as foods that are removed from plants and animals.
10. Agave nectar
Agave Amrit is a sweetener often marketed as healthy.
However, it is highly refined and is very high in fructose. High amounts of fructose from added sweetness can be absolutely devastating for health (26Trusted Source).
In fact, agave nectar is also higher in fructose than many other sweeteners.
While table sugar is 50% fructose and high-fructose corn syrup is about 55%, agave nectar is 85% fructose (27Trusted Source).
Alternative
Stevia and erythritol are healthy, natural and calorie-free alternatives
11. Low-fat yogurt
Yogurt can be incredibly healthy.
However, most of the yogas found in the grocery store are bad for you.
They are often low in fat, but the fat is loaded with sugar to compensate for the flavor it imparts. Simply put, most yogurt contains healthy, natural fat with an unhealthy ingredient.
Additionally, many yogurts do not provide probiotic bacteria as is commonly believed. They are often pasteurized, which kills most of their bacteria.
Alternative
Choose regular, full-fat yogurt that includes a live or active farm (probiotics). If possible buy grass-fed cows.
12. Low-carb junk foods
Low-carb diets are very popular.
When you can eat whole foods on such a diet, you should watch out for processed low carb replacement products. These include low-carb candy bars and meal replacements.
These foods are often processed and packed with additives.
Alternative
If you are on a low carb diet, aim for foods that are naturally low in carbs, including eggs, seafood and leafy greens.
13. Ice cream
The ice cream may be tasty, but it is loaded with sugar.
This dairy product is also high in calories and is easy to eat. If you eat it as a dessert, you usually store it above your normal calorie intake.
Alternative
It is possible to choose healthier brands or make your own ice cream using fresh fruit and less sugar.
14. Candy bars
Candy bars are incredibly unhealthy.
They are high in sugar, refined wheat flour, and processed fats while very low in essential nutrients.
What’s more, these behaviors will leave you hungry in such a way that your body metabolizes these sugar bombs.
Alternative
Eat a piece of fruit or quality dark chocolate instead.
15. Processed meat
Even though unprocessed meat can be healthy and nutritious, the same is not true for processed meat.
Studies show that people who eat processed meat have a higher risk of serious illnesses including colon cancer, type 2 diabetes, and heart disease (28, 29Trusted Source).
Most of these studies are observational in nature, meaning they cannot prove that processed meat is to blame.
Alternative
If you want to eat bacon, sausage or pepperoni, try to buy from a local butcher, who does not add many unhealthy ingredients.
16. Processed cheese
Cheese is healthy in moderation.
It is loaded with nutrients, and one piece packs all the nutrients in the form of milk.
Nevertheless, processed cheese products are nothing like regular cheese. They are mostly made with filler material that is engineered for cheese-like appearance and texture.
Read the label to ensure that your cheese contains dairy and some artificial ingredients.
Alternative
Instead, eat real cheese. Healthy variants include feta, mozzarella, and cottage cheese. Many vegetarian cheese options
17. Most fast food meals
Generally, fast-food chains serve junk food.
Most of his performances are produced in abundance and under food.
Despite their low prices, fast food can risk diseases and harm your general well-being. You should look at the fried things in particular.
Alternative
As a result of increasing pressure, many fast-food chains have started offering healthier options.
18. High-calorie coffee drinks
Coffee is full of antioxidants and offers many benefits.
In particular, coffee drinkers are at lower risk of serious illnesses, such as type 2 diabetes and Parkinson’s (30Trusted Source, 31).
At the same time, creamers, syrups, additives, and sugars often added to coffee are highly unhealthy.
These products are as harmful as any other sugar-sweetened beverage.
Alternative
Drink plain coffee instead. You can add a small amount of heavy cream or full-fat milk if you want.
19. Anything with added sugar or refined grains
It is important to avoid – or at least to the extent – foods that contain sugar, refined grains, and artificial trans fats.
These are some of the most unhealthy but most common ingredients in modern diets. Thus, the importance of reading labels cannot be understated.
This also applies to so-called health foods.
20. Most highly processed foods
The easiest way to eat healthy and lose weight is to avoid processed foods as much as possible.
Processed goods are often packaged and loaded with additional salt or sugar.
Alternative
When you are shopping, be sure to read the food label. Try loading your cart with lots of veggies and other whole foods.
Bottom-line
Although the Western diet packs plenty of junk food, you can maintain a clearly healthy diet from the processed, high-sugar items mentioned above.
If you focus on whole foods, you will be well on your way to feeling better and regaining your health.
Also, when you eat by listening to your body’s signals and paying attention to the flavor and texture, you can practice mindfulness, so that you can know how much and what you eat, so that you can get better with food. Can form relationships.
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