19 Most Unhealthy Junk Foods You Should Never Eat 

As a Registered Dietitian Nutritionist and freelance nutrition writer, I love food—so I never say never when it comes to foods to avoid. However, with more than eight year’s experience in nutrition and dietetics, and as a fan of traditional Mexican and Salvadoran cooking, I can't help but value nutrient-dense, real foods over the fake stuff that can lead to weight gain and health issues. So when Body Network asked me to share "7 foods you should never eat," I had no trouble coming up with the following list. Avoid these for a healthier, happier life.

Processed Foods

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Processed foods are foods that have been modified in some way, this can be through prepping and freezing, canning, and drying. There are, however other ways of processing foods that are not as natural, like the addition of flavorings, dyes, preservatives, and addition of vitamins and minerals. These types of foods are usually higher in calories but lower in nutrient value.

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Refined Oils

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There is a large variety of cooking oils, all refined in some way. Oils are extracted from seeds, nuts, legumes, grains, and olives. These oils are extracted and refined either with chemicals or in some mechanical way.

Hydrogenated Fats

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These are liquid oils that are changed by adding a hydrogen molecule to make it into saturated fat, making a liquid fat into a solid fat. This aims to make a healthier oil spreadable or easily used for cooking. However, in this process of making solid fat from vegetable oil, trans fats are made, which have been shown to lead to cardiovascular health problems.

High Fructose Corn Syrup

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A cheaper way to sweeten packaged and processed foods, high-fructose corn syrup is a sweetener developed from the processing of corn starch. The Food and Drug Administration of the United States does not have proof that it is less safe than honey. However, when added to everyday foods and consumed frequently, the amount of sugar consumed daily can be so excessive that it can contribute to obesity.

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Fast Food

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Although fast food is typically convenient for many busy people and families, many of the foods are highly processed with preservatives, dyes, and flavorings, high in fat and carbohydrates with very little nutrient density.

Foods With MSG

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Monosodium Glutamate is a salt that when combined with an aroma, is used in foods to increase the savory flavors. MSG is generally recognized as safe to eat and very little evidence that MSG can cause health problems. However, we still don’t know the long-term effects of artificial additives on health.

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Artificial Sweeteners

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Sweeteners that are manufactured are thousands of times sweeter than sugar, but are used in less quantities to achieve the sweetness. These are now widely found in all types of packaged foods and fast foods. Some studies show that artificial sweeteners can affect gut health and disturb the way the body uses up sugar.

💪🔥Body Booster: Doughnuts may be delicious, but they’re not good for you. They’re full of sugar and refined flour, which quickly raise your blood sugar. Plus, they’re fried in oil, adding unhealthy fats. They lack protein, vitamins, and minerals. So, for a healthier diet, it’s best to skip the doughnuts.

They're in your kitchen right now. Foods you eat every day, perhaps even foods you think are healthy. But these everyday staples might be undermining your health without you realizing it. Dr. Anthony Balduzzi, founder of The Fit Father Project and The Fit Mother Project, has helped over 30,000 families transform their health through proper nutrition. After losing his father at a young age, he dedicated his life to studying health and nutrition, earning degrees from the University of Pennsylvania and a doctorate in naturopathic medicine. "These foods are like landmines when you're out in the world," Dr. Balduzzi warns. Here are the top 10 foods he says you need to watch out for – and what to eat instead.

Store-Bought Chips: Your Daily Diet Destroyer

"Chips are literally the living definition of empty calories," Dr. Balduzzi highlights in his post. Just three ounces of chips weekly adds over 24,000 calories to your diet annually – equivalent to about seven pounds of fat. The combination of low-quality potatoes, inflammatory oils, and excessive salt makes them particularly harmful. Instead, try brands made with almond or cassava flour and avocado oil, or make your own apple or zucchini chips at home.

Non-Organic Bread: The Pesticide Problem

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"If you're eating non-organic bread, your bread is sprayed with glyphosate, which is also known as Roundup," Dr. Balduzzi reveals. This pesticide can damage your gut microbiome and potentially cause various health issues. The solution? Switch to organic sprouted bread like Ezekiel Bread or organic sourdough, which offer better nutrition and are often easier to digest.

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Commercial Baked Goods: The Thyroid Disruptor

Those tempting pastries and donuts aren't just sugar bombs. "These bromides actually get into your thyroid gland," Dr. Balduzzi explains, "and block the absorption of iodine, leading to a sluggish metabolism." Many commercial baked goods contain these thyroid-disrupting compounds. Instead, opt for healthier breakfast options like avocado toast on organic bread or egg-based recipes.

Cream-Based Pasta Dishes: The Hidden Calorie Trap

"Even a cup of chicken Alfredo has about 500 calories," warns Dr. Balduzzi, "and let's be honest, this stuff's so good, you want to eat six cups." His solution? Choose organic wheat or legume-based pasta with low-sugar marinara sauce instead. The lycopene in tomato-based sauces offers additional health benefits for vision and overall health.

Fried Fish and Chicken: The Heart Risk Factor

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The evidence is clear: eating fried fish just once weekly increases heart failure risk by 48%. "Fried foods are toxic for your cardiovascular system," Dr. Balduzzi states. The high-temperature frying creates inflammatory compounds that damage your arteries. Instead, opt for baked, grilled, or air-fried preparations.

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Processed Meats: The Cancer Connection

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"If there is one resounding thing that nutritionists agree on, it's that processed meats are bad for you," Dr. Balduzzi emphasizes. Hot dogs, sausages, and deli meats contain nitrites and nitrates that can increase cancer risk, particularly colon cancer. Choose whole cuts of meat instead, like chicken breast or grass-fed beef.

French Fries: The Aging Accelerator

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"When we take carbohydrates like potatoes and cook them on high heat with vegetable oils, it creates compounds called acrylamides," Dr. Balduzzi explains. These compounds accelerate aging and increase cancer risk. His alternative? Bake sweet potato wedges with olive oil and seasonings for a healthier version of this popular side dish.

Excessive Dairy: The Addiction You Didn't Know About

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"Dairy has a compound called beta casomorphine, which is a natural opioid," Dr. Balduzzi reveals. This explains why we often feel good after consuming dairy – and why it can be addictive. He recommends limiting dairy to occasional use and choosing fermented options like kefir or Greek yogurt when you do indulge.

Processed Plant-Based Foods: The False Health Hero

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Not all plant-based foods deliver on their healthy promise. "What's not awesome is a lot of these fake foods that are trying to be vegan," Dr. Balduzzi cautions. Many contain pesticide-sprayed soy protein and artificial additives. Instead, choose whole food plant-based options like black bean burgers or vegetarian chili.

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Sugary "Health" Drinks: The Wellness Impostor

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"These things are glorified sugar shots," Dr. Balduzzi warns about supposedly healthy fruit drinks, noting that many contain 30-40 grams of sugar per serving. Despite their promises of vitamins and antioxidants, these drinks can seriously impact your health. Stick to whole fruits for natural sweetness and nutrients, or make fresh vegetable-based juices at home. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Do you ever feel like your diet is holding you back from optimal health? You're not alone. Dr. Nick Zyrowski, D.C, B.S., a doctor and clinician, is on a mission to help people transform their health naturally. With his expertise in nutrition and wellness, Dr. Zyrowski shares insights on the foods we should avoid for better health. Joining him are other experts like Dr. Mark Hyman, a pioneering functional medicine physician, and Kaytee Hadley, MS, RDN, IFMCP, CPT, a functional medicine dietitian. Together, these health gurus reveal the top foods that might be sabotaging your well-being. Read on to discover which foods you should eliminate from your diet today — your body will thank you for it!

Ditch the Bleached White Flour and Refined Grains

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Dr. Zyrowski warns against consuming bleached white flour and refined grains. "This is a grain that's gone through a process where the nutrient-rich wheat kernel has been removed, and so any vitamins and minerals it may have had to begin with are now gone," he explains in his post. These processed grains are often treated with chemicals like benzoyl peroxide and chlorine. Found in many staple foods like bread, pasta, and crackers, these refined grains are far from being real, nutritious food.

Say Goodbye to Low-Fat Foods

Contrary to popular belief, low-fat foods are not the answer to a healthy diet. Dr. Zyrowski debunks this myth, stating, "The idea that we should eat low-fat foods is probably one of the biggest lies ever pushed on people." He reminds us that our brain is 80% fat, and our body's cells have fatty membranes. Instead of low-fat options, he recommends full-fat alternatives like raw almond butter, plain full-fat yogurt, and whole milk from grass-fed cows.

Avoid Processed Deli Meats

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Deli meats often contain hidden ingredients that can be harmful to your health. "Deli meats can be loaded with a lot more ingredients than you ever bargained for," cautions Dr. Zyrowski. These processed meats often contain added sodium, nitrates, artificial flavorings, and even corn syrup. He suggests opting for whole, unprocessed meats instead.

Cut Out Sugary Drinks

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Sugary beverages are a major culprit in poor health. Dr. Zyrowski warns, "There's not a better way to create a problem like insulin resistance in your body than drinking these types of beverages." This includes not just sodas but also fruit juices, sweetened teas, and energy drinks. He recommends choosing water, sparkling water, or stevia-sweetened beverages instead.

Eliminate Sugary Foods

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Dr. Zyrowski underlines the dangers of sugar, noting that many people may have insulin resistance without realizing it. He advises avoiding foods like cereals, snack bars, candy, sweetened yogurt, and ice cream. "Sugar comes in over 250 names on the food label," he warns, suggesting we look for ingredients ending in "-ose" to identify hidden sugars.

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Steer Clear of Fried Foods

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Fried foods, including chips, french fries, and fried meats, are best avoided. Dr. Zyrowski explains that these foods create "a lot of inflammatory advanced glycation end products" and oxidative stress in the body, which can lead to various health issues. Kaytee Hadley, MS, RDN, IFMCP, CPT, adds, "Fried chicken, for example, may have high protein content, but the fried food can increase levels of inflammation that may actually lead to weight gain."

Beware of Bad Fats

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While healthy fats are essential, many common fats are harmful. Dr. Zyrowski advises against vegetable oils, canola oil, soybean oil, and margarine. "These fats are all inflammatory, and they lead to inflammatory conditions," he states. Instead, he recommends healthy fats like coconut oil, avocados, butter, nuts, seeds, and olive oil.

Eliminate Fast Foods

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Fast foods, whether from restaurants or pre-packaged meals, are loaded with unhealthy ingredients. Dr. Zyrowski notes that these foods often contain "the sugar, the preservatives, the bad fats" mentioned earlier. Despite their convenience, he strongly advises against consuming fast foods.

Ban Artificial Flavorings, Sugars, and Dyes

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At the top of Dr. Zyrowski's list are artificial additives. "Artificial means not found in nature, made in a lab, a.k.a. fake food," he explains. These additives are often used to keep costs low and profits high, but they're linked to serious health issues, including cancer.

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Avoid Foods with Unpronounceable Ingredients

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Dr. Mark Hyman, a leading physician, advises, "First of all, if you read something on a label and you don't know what it is and you can't pronounce it, don't eat it." He gives an example: "Butylated hydroxytoluene, or BHT, is a known carcinogen that's banned in most countries except the United States."

Say No to High Fructose Corn Syrup

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Dr. Hyman considers high fructose corn syrup a "hard rule" to avoid. He explains, "It's not a whole food and is a highly processed industrial food product." He warns that it can cause insulin resistance and inflammation and elevate uric acid levels.

Limit Artificial Sweeteners

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Dr. Hyman also advises against artificial sweeteners. "It has a huge effect on your microbiome. It causes fermentation, bloating, distension," he explains. Dr. Jacqueline Wolfadds, "Avoid sugar alcohols (which end in -ol) such as sorbitol, mannitol, xylitol and erythritol. They cause gas and often bloating because we cannot break them down."

Be Cautious with Carbonated Beverages

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Carbonated drinks can contribute to bloating. Beth Czerwony, RD, explains, "Think about what happens if you shake a can of soda. That's what is happening inside of you after you drink it. The bubbles have no place to go — and it will make you feel bloated."

Watch Out for High-Sodium Foods

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The Cleveland Clinic warns, "Eating meals that are high in sodium, high in fat or heavy with refined carbohydrates (such as bread, buns or breading) can all leave you feeling bloated."

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Take Action: Tips for Success

Dr. Zyrowski offers practical advice for avoiding these unhealthy foods: Don't buy them, remove them from your home, be wary of misleading marketing, and always plan and prep your meals. By following these strategies, you can take control of your diet and improve your overall health.

Antoni Adamrovich, MSN, BA, APRN, FNP-C, advises, "Pack your diet with nutrient-dense foods (e.g., fruit, vegetables, lean proteins, whole grains, healthy fats, etc.). Regularly eating these types of foods will go a long way in supporting your health and well-being." And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Are you eating the worst type of junk food but don’t even know it? Thomas DeLauer (@ThomasDeLauerOfficial) is a YouTuber with over 3.68 million subscribers who share content about how to improve your life. In a recent viral video, he reveals 19 of the most unhealthy junk foods you should never eat — and some of them might surprise you. “The 19 worst junk foods you could ever eat, and we're not talking about random stuff we've pulled off of Google,” he says in the clip.

Doritos

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The first item on his list is Doritos, “one of the worst things,” DeLauer says. “You've got a high amount of fat. You've got tremendous texture. There are food scientists who make millions of dollars doing what they do because they're so good at it, getting the texture, just the powder when it hits your mouth, just the texture of the powder on your hands and how you lick your fingers afterward, that has an impact on your brain that keeps you coming back for more. Not to mention refined starch, not to mention the MSG.”

Fried Sweet Food

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The next item on his list is “any kind of fried sweet food,” DeLauer says. “So a funnel cake, a churro, a Twinkie is a perfect example. Why? You have the texture from the fat, the sugar, and those combinations. Those are the bad ones,” he says.

Ramen

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“This next one is kind of a surprise. It's ramen,” DeLauer reveals. “Ramen is a very high glycemic, ultra-refined noodle. There's usually a bunch of soybean oil and possibly even trans fat oils added into the mix. But then, if you look at most ramen, there's what is called TBHQ. Now, more research needs to be done, but TBHQ could be associated with neuronal cell death and actual DNA damage. So, it's very, very dangerous stuff to be playing with. I'm not saying if you eat ramen, your brain cells are gonna fall apart. Like that's not the case, but that is what I would consider terrible junk food, okay? Something that's gonna keep you coming back for more and more and more.”

Fruit Loops

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“This next one is kind of funny, it's Fruit Loops,” DeLauer said. “Now, Fruit Loops don't really combine sugar and fat, but Fruit Loops are so high glycemic and the problem that we have with them is the time of day we typically eat them. You roll out of bed, and you have fruit loops, and you're not having any protein along with it, right? So you have this big glycemic spike.” One way to mitigate this is to put protein powder in your milk, he says.

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Milkshakes

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Number five? Milkshakes. Not only does a milkshake have sugar and fat, but the “delivery system, the fact that it's liquified, this has a huge effect,” he says, noting that it impacts gut hormones “that register how quickly something's coming in,” DeLauer says, adding that they send feedback to the brain to tell you to get full. “When something comes in, in a liquid form like this that's very high calorie, you have a minimal glucagon-like peptide GLP one response. So very limited feedback to the brain to tell you to stop. So you could pound a 600, 700 calorie milkshake and not even have a blip on your radar of feeling full.”

White Chocolate

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Next up is white chocolate. “I say this because, although there are worse things out there than white chocolate, it's pure cocoa butter, cocoa mass fat, and sugar,” DeLauer says. “Dark chocolate has polyphenols in it that actually counteracts some of the sugar. Although it's not perfect, I don't think you should be eating 65% dark chocolate with a bunch of sugar. That's, let's be real. You should be eating like 88 or 90%. The fact is, when you compare white chocolate to dark chocolate, there's no comparison.”

French Fries

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French fries are up next. DeLauer points out that next to chips, French fries are a better option, as they will leave you more satiated. However, “there's soybean oil, trans fats, high glycemic carbohydrates because of the way the potatoes are cooked,” he says. “And next thing you know, you're just eating a ton of 'em. A lot of times there's also acrylamide in them too, which isn't exactly the healthiest thing for our neurons and for our cells in general for metabolic function.”

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Ice Cream

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Next up is ice cream. “I don't think I need to say a whole lot more,” DeLauer says. “What about things like Halo Top or Enlighten, these different lower sugar ice creams? They're better, for sure, but you can still expect to light up your brain. Sweet things will still excite your brain. You'll still probably want to eat more, although I will say yes, getting rid of the sugar is probably a good start.”

Salty Fried Foods

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His next item “is a little bit vague, but salty fried foods, most fried foods are salty. So things like onion rings, things like fried chicken tenders, mozzarella sticks,” DeLauer says. “The reason is when there's salt added to the equation, there's a study published in nature that demonstrated that salt might impact our brain from a different angle. So they found that it could alter brain signaling, which means that if we have fat, we have sugar, and we have high salt, not just a little bit of salt, but high salt. We have multiple signals going into the brain. Remember, our brains are wired for survival. Salt is critical for survival. You put an animal out in the middle of a field, and you put a salt lick out there. It's gonna find the salt to stay alive. It's critical. So, our brain is wired to find salt. So think about the satisfaction response we get from salt, from sugar, and from fat all in one sitting.”

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Flavored Yogurt

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Number 10 is flavored yogurt. "Don't need to go into a lot of detail on this Super thin. So it just digests really fast. It's pure sugar. Come on, it's not good stuff. At least go for straight-up Greek yogurt. I'm a big yogurt guy. But go for Greek yogurt and put some stevia in it, or get one of those OCO zero-sugar options or something like that," DeLauer says.

Donuts

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Number 11 is donuts, for obvious reasons. "Again, you're taking high amounts of refined carbs, and you're frying them in credit oil, and then you're putting additional fats, and you're making them as succulent as possible. So you're satisfying this entirely different region of your brain."

Barbeque Sauce

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Barbecue sauce is also on his list. DeLauer points out that while there are healthy options, most of them are made with “a bunch of high fructose corn syrup. A study published on nutrients took a look at the effect of high fructose corn syrup on the brain. It was actually a review. So, it looked at multiple studies. They found that even in the short term, there was neuroinflammation and an increase in oxidative stress. There were changes in the brain plasticity, and they were able to associate largely high fructose corn syrup with brain mitochondrial dysfunction.”

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Margarine

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Number 13 is margarine, “and this is on the list because honestly it's pure trans fat. So independent of being hyper palatable, it's just terrible for you,” DeLauer says.

Frozen Pizza

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Number 14 is frozen pizza. “The reason I say this is because if you go to a restaurant and you get a good quality pizza, you're gonna have refined starches, you're gonna have fats, but you're also gonna have some protein on it,” DeLauer says. “You can also get sourdough crust. Some places you can get gluten-free crust some places, but frozen pizzas you really run into just bottom of the barrel, refined garbage, high fat, lower protein, a bunch of preservatives. It's just easy to cram your calories. Again, they put things in there to make it taste even better versus a made from scratch.”

Mayonnaise

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“Number 15 is an interesting one. It's mayonnaise, and I put mayonnaise on it because it's not just about the mayonnaise,” DeLauer explains. “Mayonnaise could be a superfood, but it could definitely be a superfood if it's made with avocado oil or mac oil or whatever. But usually, it's cruddy soybean oil, but that's not the issue. It's what we put mayonnaise on, right? We start putting mayonnaise on hot dogs and put mayonnaise on burgers. You see the drill here, right? We got a high fat, super smooth, creamy texture that makes our brain feel good, and we smother it on bread.”

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Nachos

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Number 16? “Nachos are so calorically dense, plus you get the cheesy consistency,” DeLauer says, citing “some evidence out there that cheese can actually affect our opioid receptors as well. What this means is, at a small level, if you start eating lots of cheese like you could easily put away with nachos, it does make you feel kind of euphoric and you have that to add insult to injury. So you have the fat that kind of makes you feel good, you have the carbs, you have the refined starch, you have caloric density, and then you have kind of this potential opioid effect. It's just best to avoid 'em or just go kind of easy on it and definitely don't get the Velveeta. Weird mystery stuff.”

Hot Dogs

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“Number 17, hot dogs. Now straight-up beef frank is gonna be great,” he says, noting that most hot dogs are only 50% meat, “and then it's gonna be on a refined bun. Again, you have very high fat because those hot dogs are high fat along with mayonnaise, along with whatever, probably high fruit, just corn syrup, ketchup,” DeLauer says.

M&Ms and Skittles

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Number 18, M&Ms and Skittles, because “you got the sugar, the fat, but you also have artificial colors in there,” he says. He notes that there is some research linking the yellow number five or red dye number 40 to ADD and ADHD. “We're starting to see more evidence coming out of this, and we're starting to see a lot of brands like moving away from these like yellow number six, yellow number five, red 40, all these stuff because they're not exactly good and they're kind of mystery compounds because they seem to light up the brain in other ways. So, are they more addictive? Not necessarily. It's just doing something in the brain that's probably not the best,” DeLauer says.

Fake Dark Chocolate

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And lastly, “fake dark chocolate,” DeLauer says. “Why do I say that? Because there are a lot of dark chocolates out there that aren't actually dark chocolate, or they're sugar-free chocolates that still have a bunch of maltitol and still have other binding agents. And when you eat them, you still have a major blood sugar spike. Even though they're sugar-free, they still have a lot of carbs, they're gonna wreck your gut, and they're not a food that's going to satiate you. If you're going to have dark chocolate, go for something that, yes, is low sugar or maybe a sugar-free option, but get one that is like 90% dark chocolate so you actually get the benefit as well.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.