Want Better Health & Longevity? Avoid These Foods

In an age where information about health and wellness is at our fingertips, it can often feel overwhelming to sift through it all. Making informed dietary choices is crucial for promoting better health and longevity. Certain foods, despite their popularity, can be detrimental to our well-being. This blog will explore the foods you should consider avoiding, supported by scientific research and rationale.

Processed sugars are found in a plethora of products, from sodas to snacks. They provide empty calories without essential nutrients, leading to weight gain and various health issues.

Scientific Evidence: Research indicates that high sugar intake is linked to obesity, type 2 diabetes, heart disease, and even certain cancers. A study published in the American Journal of Clinical Nutrition found that each additional 150 calories per day from sugary beverages was associated with a 60% increased risk of obesity among children (1).

Alternatives:

Instead of reaching for sugary drinks that can lead to energy crashes and unwanted weight gain, consider opting for water infused with fresh fruit, such as slices of lemon, berries, or cucumbers. This not only adds a refreshing flavour but also brings a boost of vitamins. Alternatively, herbal teas can be a great choice; they come in a variety of flavours and are often caffeine-free, making them a soothing and healthy option to stay hydrated throughout the day.

Refined carbohydrates, including white bread, pastries, and many processed snacks, are stripped of their natural fibre and nutrients during processing. They are rapidly digested, causing spikes in blood sugar levels.

Scientific Evidence: A study published in the Journal of Nutrition found that high consumption of refined grains is associated with an increased risk of type 2 diabetes (2).

Choosing whole grains like quinoa, brown rice, or whole wheat bread is an excellent way to enhance your diet, as they offer significantly higher fibre content compared to their refined counterparts. Incorporating these nutritious options can aid digestion, help maintain a healthy weight, and provide sustained energy throughout the day. Plus, whole grains are rich in essential vitamins and minerals, making them a valuable addition to any meal.

Trans fats are artificially created fats found in margarine, snack foods, and baked goods. They increase bad cholesterol (LDL) and decrease good cholesterol (HDL), significantly raising the risk of heart disease.

Scientific Evidence: The New England Journal of Medicine published a study demonstrating that trans fats correlate with a higher incidence of coronary heart disease (3).

When it comes to cooking and sautéing, it's beneficial to use healthy fats like olive oil or avocado oil. These oils not only enhance the flavour of your dishes but also provide essential nutrients and heart-healthy fats. Olive oil is rich in antioxidants and can help reduce inflammation, while avocado oil boasts a high smoke point, making it perfect for high-heat cooking. By choosing these healthy fats, you can elevate your meals while supporting your overall well-being.

Processed meats, which include hot dogs, bacon, and deli meats, contain preservatives like nitrates and nitrites. Regular consumption of these products is linked to various health risks.

Scientific Evidence: According to the World Health Organization (WHO), processed meats are classified as Group 1 carcinogens, indicating that there is enough evidence to suggest they cause cancer in humans (4).

Opt for fresh, lean cuts of meat, such as chicken breast or turkey, which are not only lower in fat but also packed with protein essential for muscle building. Alternatively, consider incorporating plant-based protein sources like beans, lentils, or chickpeas into your meals, as they provide a rich dose of fibre and nutrients while being heart-healthy options.

Excessive salt intake is associated with high blood pressure, heart disease, and stroke. Many processed and fast foods are laden with sodium.

Scientific Evidence: A study in the Journal of the American College of Cardiology highlighted that a high-sodium diet increases the risk of heart disease (5).

Enhance the flavour of your meals by using a variety of herbs and spices instead of relying on salt. Herbs like basil, oregano, and rosemary can bring a fresh taste, while spices such as paprika, cumin, and turmeric add depth and warmth. Experimenting with these natural seasonings not only elevates the taste of your dishes but also promotes a healthier diet by reducing sodium intake.

Though traditionally viewed as a healthier alternative to butter, many margarine products are high in trans fats and artificial additives.

Scientific Evidence: The American Heart Association has warned against margarine containing partially hydrogenated oils, due to their negative effects on heart health (6)

Using real butter in moderation can enhance the flavour of your dishes, contributing to a rich and satisfying culinary experience. However, if you're looking for healthier alternatives, consider opting for spreads made from nuts or seeds, such as almond or sunflower seed butter. These options often provide beneficial nutrients, healthy fats, and a variety of flavours that can complement your meals while promoting better overall health.

Artificial sweeteners are often marketed as healthy alternatives to sugar. However, research suggests that they may disrupt gut bacteria and lead to higher cravings for sweet foods.

Scientific Evidence: A study published in Nature found that artificial sweeteners can alter the gut microbiota, potentially leading to metabolic disorders (7).

Consider naturally sweetening your foods with fruits like whole bananas or dates, which not only add sweetness but also provide essential nutrients and fibre. Bananas are versatile and can enhance smoothies, oatmeal, or pancakes, while dates bring a rich, caramel-like flavour to baked goods or energy bars. This not only makes your meals healthier but also deliciously satisfying!

While potatoes do have nutritional benefits, white potatoes can lead to spikes in blood sugar levels similar to refined carbohydrates, especially if eaten first at a meal before vegetables and protein.

Scientific Evidence: Research in the American Journal of Clinical Nutrition found that higher consumption of white potatoes was associated with an increased risk of type 2 diabetes (8). Again, eating all kinds of foods that can spike blood sugar levels including white potatoes is best done after eating green fibrous vegetables and then protein to reduce the high blood sugar spike eating these kinds of foods alone/first can do.

Opt for sweet potatoes instead of regular potatoes as much as possible, as they offer a lower glycemic index, making them a healthier choice for maintaining stable blood sugar levels. Additionally, sweet potatoes are packed with essential nutrients, including vitamins A and C, fibre, and antioxidants, which contribute to overall health and well-being. Incorporating them into your meals can provide a delicious and nutritious boost to your diet.

HFCS is commonly used as a sweetener in many processed foods and beverages. It has been linked to numerous health issues, including obesity and metabolic syndrome.

Scientific Evidence: A study in the American Journal of Clinical Nutrition emphasises a strong association between the consumption of HFCS and obesity rates in the United States (9).

When choosing products, it's beneficial to look for those that incorporate natural sweeteners, such as honey or maple syrup. These sweeteners not only add a delightful flavour but also come with potential health benefits. However, it's important to use them in moderation to maintain a balanced diet. Opting for products that prioritise these wholesome ingredients can enhance your meals while keeping your sugar intake in check.

Fast food is often high in calories, unhealthy fats, sugars, and sodium. Regular consumption can lead to weight gain and chronic health issues.

Scientific Evidence: An article in The British Medical Journal found that frequent consumption of fast food is associated with higher risks of obesity and type 2 diabetes (10).

Preparing homemade meals with fresh ingredients allows you to have complete control over what goes into your food. By selecting high-quality vegetables, proteins, and grains, you can tailor each dish to your dietary preferences and nutritional needs. This not only ensures that you avoid additives and preservatives often found in processed foods, but it also allows you to experiment with flavours and create meals that are both delicious and healthy. Plus, cooking at home can be a fun and rewarding experience that brings family and friends together around the table.

Being aware of the foods we consume is vital for maintaining health and longevity. By avoiding processed sugars, refined carbohydrates, trans fats, and other harmful items, you can make significant strides toward a healthier lifestyle. Remember, making small changes today can lead to long-term benefits for your health.

For those looking to enhance their dietary habits, consider consulting with a healthcare provider or a nutritional therapist to tailor an approach specific to your needs. Your health is worth investing in today, to ensure a long healthy life lies ahead.

Written by Amy Morris, BSc (Hons) Nutritional Therapy. Amy has been a nutritional therapist for 12 years, specialising in recent years as a functional medicine nutritional therapist. Women’s health, and pre-diabetes and type 2 diabetes prevention are Amy’s specialist areas. Diagnosed with a chronic condition called endometriosis at age 20, this is what motivated Amy to study nutrition. Amy has been in remission for 6 years now, attributing powerful nutrition, lifestyle and bio-identical hormone strategies she now shares with her clients. 

Water for Health Ltd began trading in 2007 with the goal of positively affecting the lives of many. We still retain that mission because we believe that proper hydration and nutrition can make a massive difference to people’s health and quality of life. Click here to find out more.