16 Warning Signs You're Eating Too Many Processed Foods

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        16 Warning Signs You May be Eating Too Many Processed Foods
    Watch out for these red flags.
By Ferozan MastJul 08, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
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By Ferozan MastJul 08, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
                       Follow:
                       
Nutrition & Diet
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Are ultra-processed foods causing you to look and feel terrible? “Health consequences of ultra-processed foods are dire,” preventive cardiologist Stephen Devries, MD, tells the American Medical Association. “The stakes are high because ultra-processed foods are so widely consumed. Recent data shows that 57% of caloric intake in adults comes from ultra-processed foods. For children, it’s sadly even higher, with 67% of their daily calories coming from relatively empty, ultra-processed foods. These alarming statistics go a long way to explain the record-breaking prevalence of obesity, type 2 diabetes, and all of the adverse health consequences that follow.” According to experts, these are the warning signs that you may be consuming too many processed foods.
Weight Gain
Shutterstock
Processed foods are terrible for your health and could counter your weight loss. “Ultra-processed foods are the perfect storm to promote overconsumption and weight gain,” says Dr. Devries. “They are laboratory engineered to maximize appeal, are calorie-dense, and have little or no fiber or other healthful nutrients.”
Thirsty All the Time
Shutterstock
Processed foods are linked to dehydration. “When it comes to sodium, people often comment they don't put salt on their food,” says the Mayo Clinic. “As it turns out, you don't even need to because manufacturers have already added salt for you — and too much, in fact. The Dietary Guidelines also recommends less than 2,300 milligrams of sodium per day. So look for low- or reduced-sodium foods.”
Constant Headaches
Shutterstock
Processed foods could trigger migraines. “Around 5% of people with migraines may develop a headache shortly after consuming processed meat products,” according to West Tennessee Healthcare. “This type of headache has been dubbed a ‘hot dog headache.’ Researchers believe that nitrites, a group of preservatives that includes potassium nitrite and sodium nitrite, maybe the reason why. These preservatives are often found in processed meat.”
Feeling Bloated
Shutterstock
If you’re always feeling bloated, processed foods could be to blame. “Many processed foods are high in sodium, which makes your body retain water and can cause your stomach to feel bloated,” Stacy Loudon, ACSM-CPT, tells South Lake Hospital. “Sugary foods and snacks break down in your body and can make you gassy. Even what you drink can upset your stomach.”
Bad Skin
Shutterstock
Your diet could be ruining your skin. “If you’re like most Americans, you consume plenty of high-glycemic foods and beverages,” says the American Academy of Dermatology. “These foods and beverages raise your blood sugar quickly. Examples include white bread, corn flakes, puffed rice, potato chips, white potatoes or fries, doughnuts or other pastries, sugary drinks such as milkshakes, and white rice.”
High Blood Sugar
Shutterstock
Studies show that heavily processed foods are linked to diabetes. “The risk for developing diabetes went up 15% for a 10-percentage-point increase in the amount of ultra-processed food in the diet,” says Harvard Health. “The connection held up even after scientists accounted for known risk factors for diabetes, such as weight and physical activity. The takeaway: Skip processed foods in favor of whole foods, including lots of vegetables, fruits, legumes, and whole grains.”
High Blood Pressure
Shutterstock
Studies link processed foods to high blood pressure. “There is a wealth of research indicating the many negative implications a diet high in ultra-processed food can have on our health,” says Professor Graham MacGregor, Chair of Blood Pressure UK. “This is an important study that shows specifically how ultra-processed food can have a direct impact on our blood pressure. These findings further emphasize the importance of eating a healthy, balanced diet that’s high in fruit, vegetables, and whole grains, low in salt, and with a minimal amount of ultra-processed food.”
Tired All the Time
Shutterstock
Consuming too much ultra-processed foods can lead to constant fatigue and low energy. “If you experience an afternoon slump or just feel tired a lot of the time despite getting enough sleep, it’s possible your eating habits are contributing to low energy levels,” Samantha Cassetty, RD, tells TODAY. “Heavily processed and sugary foods are some of the biggest dietary culprits that can lead to fatigue.”
Bad Sleep
Shutterstock
Ultra-processed foods are linked to poor sleep quality. “Researchers found that eating an unhealthy diet high in processed food can affect people's deep sleep (also known as slow-wave sleep),” according to Harvard Health. “During this sleep stage, the pituitary gland in the brain releases a burst of growth hormone, which helps build and repair muscles, bones, and other tissues.”
Always Hungry
Shutterstock
Ultra-processed foods are usually devoid of essential nutrients and are designed to be over-consumed. “Unbeknownst to many people, the foods we buy have a lot of toxic additives lurking in them,” Amy Shah, MD, tells CNBC. “This means they’ve been altered in ways that actually make you hungrier and hijack the brain to worsen your emotional eating habits.”
Bad Teeth
Shutterstock
Processed junk food is terrible for your oral health. “If you are what you eat, that's even more true for your teeth and gums,” says the University of Rochester Medical Center. “When you drink and eat starchy or sugary foods, you're not only feeding yourself. You're also feeding the germs (bacteria) that can cause tooth decay and gum disease in your mouth.”
Your Hair Is Falling Out
Shutterstock
Good nutrition is important for healthy, strong hair. “Consuming adequate vitamins and minerals is important to preventing and managing hair loss,” Jennifer Fisher, MMSc, PA-C, tells Harvard Health. “Most people can cover all their nutritional needs through a healthy, balanced diet.”
You’re Depressed
Shutterstock
Research shows consuming ultra-processed foods is linked to a higher risk of developing depression. “This is no surprise. There is a connection between our mood and the foods that we eat,” Susan Albers, PsyD, tells the Cleveland Clinic. “What we eat every day is a daily investment in how we feel.”
High Cholesterol
Shutterstock
Ultra-processed foods are linked to high levels of bad LDL cholesterol levels. "What it really all boils down to is that you shouldn't eat fake food — things that don't rot, packaged items full of added sugar, and foods with ingredients you can't pronounce." Dr. Joshua Septimus tells Houston Methodist. "I think a lot of people don't realize that insulin resistance and high cholesterol are linked. If you eat a lot of processed foods, particularly sugar-sweetened beverages, that will drive your cholesterol up."
Fertility Issues
Shutterstock
Research shows consuming too much processed food can negatively impact your fertility. “If your diet consists mostly of fast food, sodas, processed meats, and refined carbs, you may want to make some changes,” according to UNC Fertility Clinic. “Consumption of sugar-sweetened beverages (like sodas) has been linked to lower fertility for both men and women. Additionally, studies have shown that women who consume large amounts of fast food and little produce can take longer to become pregnant than women with healthier diets.”
Digestion Problems
Shutterstock
Consuming too much ultra-processed food can impact your gut health. “Ultra-processed foods contain large quantities of saturated fat and trans-fat, added sugar, salt, and food additives that seriously affect the gut and physical health,” gastroenterologist Preeya Goyal tells PIH Health. “Since the body doesn’t have to do much to digest the food, the gut readily absorbs things like sugar, which can cause spikes in blood glucose levels when digested quickly.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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Nutrition & Diet
        16 Warning Signs You May be Eating Too Many Processed Foods
    

        Shutterstock
    
By Ferozan MastJul 08, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
                       Follow:
                       
Are ultra-processed foods causing you to look and feel terrible? “Health consequences of ultra-processed foods are dire,” preventive cardiologist Stephen Devries, MD, tells the American Medical Association. “The stakes are high because ultra-processed foods are so widely consumed. Recent data shows that 57% of caloric intake in adults comes from ultra-processed foods. For children, it’s sadly even higher, with 67% of their daily calories coming from relatively empty, ultra-processed foods. These alarming statistics go a long way to explain the record-breaking prevalence of obesity, type 2 diabetes, and all of the adverse health consequences that follow.” According to experts, these are the warning signs that you may be consuming too many processed foods.
Weight Gain
Shutterstock
Processed foods are terrible for your health and could counter your weight loss. “Ultra-processed foods are the perfect storm to promote overconsumption and weight gain,” says Dr. Devries. “They are laboratory engineered to maximize appeal, are calorie-dense, and have little or no fiber or other healthful nutrients.”
Thirsty All the Time
Shutterstock
Processed foods are linked to dehydration. “When it comes to sodium, people often comment they don't put salt on their food,” says the Mayo Clinic. “As it turns out, you don't even need to because manufacturers have already added salt for you — and too much, in fact. The Dietary Guidelines also recommends less than 2,300 milligrams of sodium per day. So look for low- or reduced-sodium foods.”
Constant Headaches
Shutterstock
Processed foods could trigger migraines. “Around 5% of people with migraines may develop a headache shortly after consuming processed meat products,” according to West Tennessee Healthcare. “This type of headache has been dubbed a ‘hot dog headache.’ Researchers believe that nitrites, a group of preservatives that includes potassium nitrite and sodium nitrite, maybe the reason why. These preservatives are often found in processed meat.”
Feeling Bloated
Shutterstock
If you’re always feeling bloated, processed foods could be to blame. “Many processed foods are high in sodium, which makes your body retain water and can cause your stomach to feel bloated,” Stacy Loudon, ACSM-CPT, tells South Lake Hospital. “Sugary foods and snacks break down in your body and can make you gassy. Even what you drink can upset your stomach.”
Bad Skin
Shutterstock
Your diet could be ruining your skin. “If you’re like most Americans, you consume plenty of high-glycemic foods and beverages,” says the American Academy of Dermatology. “These foods and beverages raise your blood sugar quickly. Examples include white bread, corn flakes, puffed rice, potato chips, white potatoes or fries, doughnuts or other pastries, sugary drinks such as milkshakes, and white rice.”
High Blood Sugar
Shutterstock
Studies show that heavily processed foods are linked to diabetes. “The risk for developing diabetes went up 15% for a 10-percentage-point increase in the amount of ultra-processed food in the diet,” says Harvard Health. “The connection held up even after scientists accounted for known risk factors for diabetes, such as weight and physical activity. The takeaway: Skip processed foods in favor of whole foods, including lots of vegetables, fruits, legumes, and whole grains.”
High Blood Pressure
Shutterstock
Studies link processed foods to high blood pressure. “There is a wealth of research indicating the many negative implications a diet high in ultra-processed food can have on our health,” says Professor Graham MacGregor, Chair of Blood Pressure UK. “This is an important study that shows specifically how ultra-processed food can have a direct impact on our blood pressure. These findings further emphasize the importance of eating a healthy, balanced diet that’s high in fruit, vegetables, and whole grains, low in salt, and with a minimal amount of ultra-processed food.”
Tired All the Time
Shutterstock
Consuming too much ultra-processed foods can lead to constant fatigue and low energy. “If you experience an afternoon slump or just feel tired a lot of the time despite getting enough sleep, it’s possible your eating habits are contributing to low energy levels,” Samantha Cassetty, RD, tells TODAY. “Heavily processed and sugary foods are some of the biggest dietary culprits that can lead to fatigue.”
Bad Sleep
Shutterstock
Ultra-processed foods are linked to poor sleep quality. “Researchers found that eating an unhealthy diet high in processed food can affect people's deep sleep (also known as slow-wave sleep),” according to Harvard Health. “During this sleep stage, the pituitary gland in the brain releases a burst of growth hormone, which helps build and repair muscles, bones, and other tissues.”
Always Hungry
Shutterstock
Ultra-processed foods are usually devoid of essential nutrients and are designed to be over-consumed. “Unbeknownst to many people, the foods we buy have a lot of toxic additives lurking in them,” Amy Shah, MD, tells CNBC. “This means they’ve been altered in ways that actually make you hungrier and hijack the brain to worsen your emotional eating habits.”
Bad Teeth
Shutterstock
Processed junk food is terrible for your oral health. “If you are what you eat, that's even more true for your teeth and gums,” says the University of Rochester Medical Center. “When you drink and eat starchy or sugary foods, you're not only feeding yourself. You're also feeding the germs (bacteria) that can cause tooth decay and gum disease in your mouth.”
Your Hair Is Falling Out
Shutterstock
Good nutrition is important for healthy, strong hair. “Consuming adequate vitamins and minerals is important to preventing and managing hair loss,” Jennifer Fisher, MMSc, PA-C, tells Harvard Health. “Most people can cover all their nutritional needs through a healthy, balanced diet.”
You’re Depressed
Shutterstock
Research shows consuming ultra-processed foods is linked to a higher risk of developing depression. “This is no surprise. There is a connection between our mood and the foods that we eat,” Susan Albers, PsyD, tells the Cleveland Clinic. “What we eat every day is a daily investment in how we feel.”
High Cholesterol
Shutterstock
Ultra-processed foods are linked to high levels of bad LDL cholesterol levels. "What it really all boils down to is that you shouldn't eat fake food — things that don't rot, packaged items full of added sugar, and foods with ingredients you can't pronounce." Dr. Joshua Septimus tells Houston Methodist. "I think a lot of people don't realize that insulin resistance and high cholesterol are linked. If you eat a lot of processed foods, particularly sugar-sweetened beverages, that will drive your cholesterol up."
Fertility Issues
Shutterstock
Research shows consuming too much processed food can negatively impact your fertility. “If your diet consists mostly of fast food, sodas, processed meats, and refined carbs, you may want to make some changes,” according to UNC Fertility Clinic. “Consumption of sugar-sweetened beverages (like sodas) has been linked to lower fertility for both men and women. Additionally, studies have shown that women who consume large amounts of fast food and little produce can take longer to become pregnant than women with healthier diets.”
Digestion Problems
Shutterstock
Consuming too much ultra-processed food can impact your gut health. “Ultra-processed foods contain large quantities of saturated fat and trans-fat, added sugar, salt, and food additives that seriously affect the gut and physical health,” gastroenterologist Preeya Goyal tells PIH Health. “Since the body doesn’t have to do much to digest the food, the gut readily absorbs things like sugar, which can cause spikes in blood glucose levels when digested quickly.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

        
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        10 Everyday Foods This Expert Says Are “Absolutely Destroying Your Health”
    
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By Christopher RobackDec 12, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
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 ProblemShutterstock
"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 DisruptorShutterstock
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 TrapShutterstock
"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 FactorShutterstock
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 ConnectionShutterstock
"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 AcceleratorShutterstock
"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 AboutShutterstock
"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 HeroShutterstock
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 ImpostorShutterstock
"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.
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        15 Foods Experts Say You Should Stop Eating Today
    

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By Alek KorabOct 17, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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   FACT CHECKED BY
   Christopher Roback
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
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 GrainsShutterstock
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 FoodsContrary 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 MeatsShutterstock
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 DrinksShutterstock
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 FoodsShutterstock
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.
RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear
Steer Clear of Fried FoodsShutterstock
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 FatsShutterstock
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 FoodsShutterstock
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 DyesShutterstock
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.
RELATED: I'm 70 But Look 40 Thanks to These 9 Diet Secrets
Avoid Foods with Unpronounceable IngredientsShutterstock
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 SyrupShutterstock
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 SweetenersShutterstock
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 BeveragesShutterstock
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 FoodsShutterstock
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."
RELATED: 9 Surprising Things That Happen When You Quit Processed Foods
Take Action: Tips for Success
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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.
Nutrition & Diet
        I'm a Dietitian and These Are 7 Foods You Should Never Eat
    

        Shutterstock
    
By Blanca Garcia, rdnJul 05, 2024
Blanca Garcia, rdn
Nutrition Specialist at HealthCanal
Blanca Garcia is a Nutrition Specialist at HealthCanal.
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   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you 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
Shutterstock
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
Shutterstock
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.
Related: 10-Minute Full Body HIIT Exercise That Will Burn Fat Fast
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.
Related: I Lost 100 Pounds by Eating the Meal I Love
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.
Blanca Garcia, RDN, is a Nutrition Specialist at Healthcanal.
Nutrition & Diet
        Woman Gave Up Junk Food for 2 Months and Here's What Happened to Her Body
    
Copyright Melanie Murphy/YouTube
By Christopher RobackOct 22, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
We've all been there — craving that late-night snack or quick convenience food. For Melanie Murphy, an Irish author and YouTuber, these cravings were more than occasional indulgences. They were the start of a 15-year struggle with disordered eating and food addiction. "I was addicted to industrially produced edible food-like substances," Melanie admits. "Pop-Tarts, Pringles, sausage rolls, and Coca-Cola were my weaknesses." But what happens when you decide to quit ultra-processed foods cold turkey? Read on to discover Melanie's surprising journey and how it might inspire your own health transformation.
The Dangers of Ultra-Processed FoodsBefore diving into Melanie's story, it's crucial to understand the scale of the problem. According to a recent study, eating higher levels of ultra-processed foods shortens life space. The risk increases up to 14 percent for women and 15 percent for men. The study found that people who ate ultra-processed foods were 10 percent more likely to die from heart disease or diabetes compared to those in the bottom 10 percent. It also found that people who consumed most of these types of food were generally younger and heavier.
The study did note that even those who were at normal weight and generally consumed a healthy diet were not immune to the risk of consuming ultra-processed foods. They, too, were at a higher risk of early death.
"Our study results support a larger body of literature, including both observational and experimental studies, which indicate that ultra-processed food intake adversely impacts health and longevity," said lead author Erikka Loftfield, an investigator at the National Cancer Institute in Bethesda, Maryland. "However, there is still a lot that we don't know, including what aspects of ultra-processed foods pose potential health risks."
Melanie's Health Scare and Two-Month Challenge
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After a health scare in February, Melanie found herself unable to eat most foods. As she recovered, she craved only whole foods like eggs, parsnips, and organic steak. This unexpected shift led her to embark on a two-month journey of eating only whole, unprocessed foods. "I was kind of just eating a lot of those things over and over again with loads of pink salt," Melanie recalls in her post. "I felt like I was being so nourished. It was like my dead granny was just hugging me and feeding me the stews she used to make on a Sunday."
The Surprising Benefits of Quitting UPFs
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The results were dramatic. "It was like this kind of brain fog veil was lifted away," Melanie recounts. She experienced less joint pain, better sleep, stable energy levels, improved skin, and significant weight loss. "I lost nearly another 10 pounds since then. And it's just continually, just very slowly. It's like inflammation is going or something," she marvels.
Improved Energy and Physical StaminaOther improvements included better digestion and increased physical stamina. "After my COVID, I was just in bits. I couldn't even clean the kitchen without getting out of breath. I was that sick," Melanie shares. "Now, I've regained my ability to go for fast walks, and I'm doing yoga and all this kind of stuff."
The Challenges of Whole Food EatingWhile the health benefits were clear, Melanie acknowledges the difficulties of this lifestyle change. "The hard part is being prepared," she admits. "Having the house stocked up with this stuff, having stuff prepared to take with me places." She also notes the social challenges, including judgment from others.
A New Perspective on Food and HealthMelanie's experience has changed her relationship with food. "My taste buds feel like they've changed," she says. Simple whole foods now taste incredibly satisfying to her. More importantly, her focus has shifted from weight to overall health. "It's about the feeling, how I feel. I feel so healthy. I feel healthier than I have in maybe ten years."
RELATED: 13 Popular Drinks Ranked From Least to Most Harmful
Warning Signs You May Be Eating Too Many Processed FoodsShutterstock
While Melanie's journey is inspiring, it's important to recognize the signs that you might be consuming too many processed foods. According to preventive cardiologistStephen Devries, MD, "Recent data shows that 57% of caloric intake in adults comes from ultra-processed foods. For children, it's sadly even higher, with 67% of their daily calories coming from relatively empty, ultra-processed foods." Here are some warning signs to watch out for:
Unexplained Weight GainIf you're struggling with weight gain despite your best efforts, processed foods might be the culprit. Dr. Devries explains, "Ultra-processed foods are the perfect storm to promote overconsumption and weight gain. They are laboratory engineered to maximize appeal, are calorie-dense, and have little or no fiber or other healthful nutrients."
Constant ThirstFinding yourself constantly reaching for water? The Mayo Clinic warns that processed foods often contain high levels of sodium. "As it turns out, you don't even need to [add salt] because manufacturers have already added salt for you — and too much, in fact." This excess sodium can lead to persistent thirst.
Frequent HeadachesIf you're experiencing more headaches than usual, your diet might be to blame. West Tennessee Healthcare reports, "Around 5% of people with migraines may develop a headache shortly after consuming processed meat products." These "hot dog headaches" are thought to be caused by nitrites, common preservatives in processed meats.
Persistent BloatingFeeling bloated more often than not? Stacy Loudon, ACSM-CPT, explains, "Many processed foods are high in sodium, which makes your body retain water and can cause your stomach to feel bloated. Sugary foods and snacks break down in your body and can make you gassy."
Skin ProblemsYour diet could be affecting your skin. The American Academy of Dermatology notes, "If you're like most Americans, you consume plenty of high-glycemic foods and beverages. These foods and beverages raise your blood sugar quickly." This rapid rise in blood sugar can lead to skin issues.
High Blood SugarProcessed foods can significantly impact your blood sugar levels. Harvard Health reports, "The risk for developing diabetes went up 15% for a 10-percentage-point increase in the amount of ultra-processed food in the diet." This increased risk persists even after accounting for other known risk factors.
Constant FatigueIf you're always tired despite getting enough sleep, your diet might be the issue. Samantha Cassetty, RD, tells TODAY, "If you experience an afternoon slump or just feel tired a lot of the time despite getting enough sleep, it's possible your eating habits are contributing to low energy levels. Heavily processed and sugary foods are some of the biggest dietary culprits that can lead to fatigue."
Poor Sleep QualityYour diet can affect your sleep more than you might think. Harvard Health reports, "Researchers found that eating an unhealthy diet high in processed food can affect people's deep sleep (also known as slow-wave sleep)." This crucial sleep stage is when your body repairs and regenerates tissues.
Constant HungerIf you find yourself always hungry, ultra-processed foods might be to blame. Dr. Amy Shahtells CNBC, "Unbeknownst to many people, the foods we buy have a lot of toxic additives lurking in them. This means they've been altered in ways that actually make you hungrier and hijack the brain to worsen your emotional eating habits."
In conclusion, while Melanie's journey from food addiction to vibrant health through whole foods is inspiring, it's important to be aware of how processed foods might be affecting your own health. By recognizing these warning signs, you can take the first step towards a healthier diet and potentially experience the same transformative benefits that Melanie did. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        5 Protein Dinners That Helped Mom Lose 10 Lbs
    

        Copyright lookbeneath__thesurface/Instagram
    
By Leah SuzanneMar 28, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Losing weight doesn’t have to equate to starvation, deprivation, or eating bland meals. According to one fit mom and influencer, you can eat delicious dinners, and still drop weight fast. Ashley Smith is a fit mom and nutritionist who regularly shares weight loss tips and tricks with her followers. In a new Instagram post, she reveals some of her go-to recipes for healthy, fat-burning meals. “If I wanted to lose 10 pounds in the next 6 weeks here are the 5 dinners I would eat on repeat,” she writes. 

            
                1. Lemon Garlic Shrimp with Quinoa & Roasted Veggies
            
            
        
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A post shared by Ashley Smith (@lookbeneath__thesurface)
Protein: 42g, Calories: 378
Ingredients: 6 oz shrimp, ½ cup cooked quinoa, 1 cup zucchini & bell peppers (roasted), 1 tsp olive oil, 1 tbsp lemon juice, 1 clove garlic (minced), salt & pepper to taste.
Directions: Sauté shrimp with garlic, lemon juice, salt, and pepper. Serve over quinoa with roasted veggies.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                2. Grilled Chicken with Mashed Cauliflower & Green Beans
            
            
        
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A post shared by Ashley Smith (@lookbeneath__thesurface)
Protein: 48g, Calories: 339
Ingredients: 6 oz grilled chicken breast, 1 cup mashed cauliflower (made with ½ cup steamed cauliflower, ¼ cup unsweetened almond milk, and seasonings), 1 cup steamed green beans, 1 tsp olive oil, salt, pepper, and garlic powder to taste.Directions: Grill the chicken, mash the cauliflower with almond milk and seasonings, and serve with steamed green beans.

            
                3. Turkey & Spinach Stir-Fry with Brown Rice
            
            
        
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A post shared by Ashley Smith (@lookbeneath__thesurface)
Protein: 43g, Calories: 428
Ingredients: 5 oz lean ground turkey, 1 cup cooked brown rice, 1 cup sautéed spinach & mushrooms, 1 tsp coconut aminos, 1 clove garlic (minced), ½ tsp ground ginger, salt & pepper to taste.
Directions: Cook turkey with garlic, ginger, and aminos, then toss in spinach and mushrooms. Serve over brown rice.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                4. Spaghetti Squash with Ground Turkey Marinara
            
            
        
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A post shared by Ashley (@ashysmith1)
Protein: 41g, Calories: 314
Ingredients: 5 oz lean ground turkey, 1 cup cooked spaghetti squash, ½ cup marinara sauce, ½ cup sautéed mushrooms & zucchini, 1 tbsp nutritional yeast (for a cheesy flavor), 1 clove garlic (minced), ½ tsp oregano, red pepper flakes to taste.
Directions: Brown the turkey with garlic, oregano, and red pepper flakes. Add marinara sauce, mushrooms, and zucchini, and simmer. Serve over spaghetti squash and sprinkle with nutritional yeast.

            
                5. Grilled Salmon with Roasted Asparagus & Wild Rice
            
            
        
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A post shared by Ashley Smith (@lookbeneath__thesurface)
Protein: 47g, Calories: 452
Ingredients: 5 oz grilled salmon, ½ cup cooked wild rice, 1 cup roasted asparagus, 1 tsp olive oil, 1 tbsp lemon juice, 1 clove garlic (minced), salt & pepper to taste.
Directions: Grill salmon with lemon juice, garlic, salt, and pepper. Roast asparagus and serve with wild rice. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        10 Best Foods to Burn Fat
    

        I’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and Fit
    

        Copyrightdietdivatara/Instagram
    
By Leah GrothMar 28, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Losing weight isn’t just about cutting calories and eating less. It also involves eating the right kinds of food. “If you're looking to lose weight, choosing nutrient-dense, high-fiber, and protein-rich foods can help keep you full and support your metabolism,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CP. We asked her to put together a list of the top foods you should fuel up with to lose weight, and here are 10 of them. 

            
                Leafy Greens
            
            
        ​The Power of Green GuardiansShutterstockLeafy greens, including spinach, kale, arugula, Swiss chard, Romaine, and mustard greens, should be a mainstay in your refrigerator. “Low in calories but packed with fiber, vitamins, and minerals,” she says. “Leafy greens are a high-volume food, which helps with satiety while keeping calorie intake low.”
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Eggs
            
            
        ShutterstockEggs might not be cheap right now, but they offer a lot of bang for the buck in terms of nutrients. “High in protein to keep you full longer,” says Collingwood. “A lot of the nutrition is in the egg yolk, but so are many calories. Split the difference using some whole eggs and combine with a few egg whites.

            
                Lean Protein
            
            
        ShutterstockNext up, you need to eat a lot of lean protein, including chicken, turkey, lean beef, seafood, and other fish, to lose weight. “Helps to preserve muscle mass during weight loss,” Collingwood explains. “Helps reduce hunger and keeps you satisfied.”

            
                Greek Yogurt
            
            
        ShutterstockAnother item to keep stocked up on for weight loss? Greek yogurt. “High in protein and probiotics for gut health,” she says. “Greek yogurt can help with appetite control and digestion.”
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Berries
            
            
        ​BerriesShutterstockBerries, especially blueberries, blackberries, strawberries, and raspberries are also great for losing weight as they are rich in fiber and antioxidants. “Can satisfy sweet cravings with fewer calories,” says Collingwood. 

            
                Cruciferous Vegetables
            
            
        44. Brussels sprouts: 43 caloriesShutterstockCruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are another great option. “Low in calories but high in fiber and antioxidants and vitamins,” Collingwood says. “The high fiber content can help keep you full longer.”

            
                Legumes
            
            
        ShutterstockLegumes, including lentils, chickpeas, and black beans, are essential for weight loss.
“High in plant-based protein and fiber which helps to keep you full for longer and can help stabilize blood sugar,” says Collingwood.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                Oats/Oatmeal
            
            
        ShutterstockOats and oatmeal should always be in your pantry. “Whole grain that is high in soluble fiber, which aids digestion and prolongs fullness,” explains Collingwood. “Can help to regulate blood sugar due to soluble fiber. Combine with a protein (make oatmeal with milk, add protein powder, make overnight oats with Greek yogurt) for a complete meal.”

            
                Nuts and Seeds 
            
            
        ShutterstockNuts and seeds are great to have on hand for healthy snacking. Collingwood likes almonds, pistachios, walnuts, hemp, chia seeds, and flaxseeds. “Packed with heart-healthy fats, fiber, and protein,” she says. 
RELATED:What Happens When You Quit Soda, According to a Nutritionist

            
                Avocados
            
            
        ShutterstockAnd last on her list? Avocado. “High in monounsaturated fats that promote fullness. It also contains fiber and essential nutrients for weight management,” says Collingwood. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.
Nutrition & Diet
        8 Foods to Avoid If You Want to Lose Weight After 50
    

        Over 50? You Should Avoid These 8 Foods
    

        Copyright jonwilliamsfitness/Instagram
    
By Leah GrothMar 27, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
What you ate in your twenties, thirties, and forties to lose weight might not work as you age. According to an expert, some foods shouldn’t be on your plate in your fifties and beyond. Jon Williams is a fat loss expert who helps men and women lose 20-plus pounds of body fat. In a new Instagram post, he gets honest about fat loss and diet. “The fittest people I know who are in their 50s and 60s, avoid these 8 foods at all costs when they are trying to lose weight,” he writes. 

            
                Processed Sugars
            
            
        
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A post shared by Jon Williams | Fat Loss Expert (@jonwilliamsfitness)
The first no-no? Processed sugars. “High in calories and low in nutrients, they can lead to weight gain, insulin resistance, and increased risk of chronic diseases,” he says.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                White Bread
            
            
        ​Monitor Your Carbohydrate IntakeShutterstockWhile you don’t have to go on a no-carb diet to lose weight, you might have to ditch white bread. “Made from refined flour, it lacks fiber and can cause spikes in blood sugar levels, which is particularly concerning as metabolism slows with age,” says Williams.

            
                Fried Foods
            
            
        ​3. Deep-Fried ItemsShutterstockAnother type of food you can’t eat if you want to lose weight? Fried foods. “High in unhealthy fats and calories, they can contribute to heart disease and obesity,” he says. 

            
                Soda and Sugary Drinks
            
            
        ShutterstockDon’t drink your calories, suggests Williams. Soda and sugary drinks should be avoided. “Loaded with sugar and empty calories, they can lead to weight gain and increase the risk of type 2 diabetes,” he explains.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                High-Sodium Foods
            
            
        ShutterstockSalty foods might taste good, but generally, high-sodium items should be avoided. “Processed snacks and canned soups can contain excessive salt, which is linked to high blood pressure and heart issues,” says Williams. 

            
                Pastries and Cakes
            
            
        ​Don’t Eat High-Sugar FoodsShutterstockYou don’t have to avoid everything sweet, but pastries and cake aren’t going to do you any favors if you are trying to slim down. “These are often high in sugar, unhealthy fats, and refined carbohydrates, contributing to weight gain and health issues,” he says. 

            
                Trans Fats
            
            
        ShutterstockRead labels and avoid food with trans fats. “Found in many processed foods, these fats raise bad cholesterol levels and lower good cholesterol, increasing heart disease risk,” says Williams.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                Alcohol 
            
            
        ShutterstockAlcohol “in excess” isn’t good for you, and won’t help you lose weight. “While moderate consumption can be okay, excessive alcohol can lead to weight gain, liver issues, and other health problems,” he says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.
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