They may be convenient, but processed foods are bad for you in so many different ways. They can lead to weight gain, increase the risk of type 2 diabetes and inflammatory diseases, and so much more. Like everything, processed foods can be enjoyed in moderation, but should be avoided after the age of 40.
Processed foods typically contain high-fructose corn syrup, hydrogenated oils, and artificial flavors that make them high in salt, sugar, and saturated fat; all of which are extremely detrimental to metabolic health. They are also lower in protein and fiber, which are important nutrients your body needs because your stomach can become irritated and inflamed without them.
We’ve spoken to health experts and dietitians, and they agree that processed foods like potato chips, canned foods, and some of our favorite frozen foods (sorry!) are among the biggest culprits for poor metabolic health, and should be avoided from the age of 40 and beyond. Check out 18 ultra-processed foods that are detrimental to metabolic health below…
1. Potato Chips
The carbohydrates in refined foods, like potato chips, move through your digestive system quickly. This can lead to stomach inflammation symptoms like bloating, cramping, and gas. And, the high fat and calorie content in potato chips only increase your weight and blood sugar levels either.
"Potato chips are traditionally processed and fried with added sodium or artificial flavors," Trista Best, MPH, RD, LD, a registered dietitian at Balance One Supplements says. "The consumer may also use [high-fat] dips or cheeses when eating them and is likely to mindlessly eat them without noticing the quantity." This can lead to stomach inflammation and excess visceral fat!
Dr. Amy Lee, a board-certified doctor in internal medicine, medical nutrition, and obesity medicine and partner of Nucific, adds: "If you eat a few chips, the calories really don't add onto the waistline." But let's be real: We almost always eat a handful. And because of the added salt, there's a possibility that your mouth will feel dry and dehydrated. She continues, "The sense of thirst and food cravings are pretty similar psychologically, so a lot of people don't grab a bottle of water to quench a thirst but may find themselves eating more food, hence calories that could be stored."
Similarly, Lisa Richards, a registered nutritionist and creator of The Candida Diet, warns, "Potato chips are also generally made from refined carbohydrates that have been fried. This adds excess carbs, fat, and sodium into your diet." Yikes!
2. Donuts
There's no denying that sugar is delicious (not to mention addicting), but unfortunately, it's also terrible for your overall health–especially when it comes to age-related diseases. While there are tons of unhealthy processed foods out there, donuts are among the worst because they are both fried and high in refined sugar.
Sugar and high fructose corn syrup can be especially damaging to your gut health and can cause inflammation in the stomach. "Sugar and high fructose corn syrup are very inflammatory foods that can also cause bloating and digestive issues such as irritable bowel syndrome," Heidi Moretti, a registered dietitian, notes. She emphasizes that these ingredients "can cause unwanted bacteria to overgrow and produce gas in the gut, causing bloating and distress." No one wants that!
3. High Sodium Canned Foods
Canned soups and ready meals are oftentimes highly convenient—and even tasty. Unfortunately, though, Dr. Alka Patel warns that they can lead to stomach inflammation and more due to their high sodium content. "Many canned foods, particularly soups and ready-to-eat meals, contain high levels of sodium and preservatives," he says. While these convenient options may seem like a time-saving solution, their high sodium content can spell trouble for your health.
Excessive sodium intake isn't just a concern for your taste buds; it can also wreak havoc on your body. Dr. Patel explains, "Excessive sodium intake can lead to high blood pressure, cardiovascular issues, and cellular damage." Moreover, the preservatives found in canned foods can further compound these issues, contributing to inflammation and oxidative stress within the body.
Regular consumption of high-sodium canned foods can set the stage for a host of health problems, from inflammation to an increased risk of chronic diseases. This inflammation not only affects your stomach but can also impact other vital organs and systems, accelerating the aging process and diminishing overall well-being.
4. White Bread
Richards says that if you're trying to lose weight or just trying to improve your overall health, it's crucial to limit your intake of this carby food. "Bread is a food that should be eaten in moderation due to its processed and refined nature," she says. "Bread, of all kinds, is calorically dense and inflammatory."
Richards notes that white bread is specifically the worst type of refined grain because it's loaded with refined carbs. "White bread is made with refined carbohydrates and lacking in fiber and other beneficial nutrients," she explains. "Refined carbs are highly inflammatory and turn to sugar quickly causing a quick rise in glucose."
The refined ingredients in white bread are full of empty calories which takes little energy for your body to process. Over time, this can take a serious toll on your metabolism. And, Richards explains that "eating bread on a regular basis will lead to weight gain because most breads are made from refined grains, sugar, and preservatives," which are "inflammatory ingredients and are also broken down quickly to be stored as fat." White bread also won't keep you full for very long, which will likely lead to overeating later in the day. Instead, opt for whole grains high in fiber!
5. Store-Bought Trail Mix
Many commercially available trail mixes contain a mix of nuts, dried fruits, and sometimes candies or chocolate. While nuts offer beneficial nutrients, the overall calorie density of trail mix can be high, especially when combined with sugary additions. The dried fruits often contain added sugars, and the chocolate or candies contribute extra calories and refined sugars.
Lisa Andrews, MEd, RD, LD, elaborates further and says, "Trail mix, similar to granola bars, may look innocent. However, the calorie load can be quite high between the dried fruit, nuts, and chocolate pieces in the bag. Unless the serving is portioned out, it's easy to overeat these crunchy, chewy nuggets, which can lead to weight gain."
6. Breakfast Cereal
If you were raised on cereal there's no denying the ease it adds to your morning with no prep time so you can run out the door. However, you've also likely noticed that breakfast cereals, even the "healthy" variations, often fail to keep you full, leaving more room for mindless snacking throughout the day. "The calorie density of this food combined with the refined carbohydrates make cereal a recipe for stalled weight," explains Best. "This is because they will fill you up initially, but the body will burn the calories quickly and leave you hungry again soon after. This places you on a cycle of consuming high calories foods that don't fill you very well."
Not only will cereal often fail to keep you full, but it is generally packed with preservatives, calories, and other sugars that can stall your results without even providing any real benefit to the body other than delicious taste. "The processed nature of breakfast cereal makes them high in calories, carbohydrates, and lacking in nutrients that would benefit weight loss efforts," says Best. But just because cereal is not your best option doesn't mean you need to settle for a subpar tasting breakfast that takes hours to prepare. Instead, if you're looking for a quick and easy meal to throw together in the morning, Best suggests turning to oatmeal for a similar fix.
7. Margarine Made With Vegetable Oil
Although margarine originally had a reputation as a better-for-you alternative to butter, health experts warn that it may actually be one of the worst spreads you can cook with.
"I generally discourage my clients from using it because margarine is the unhealthiest of all spreads and butters," dietitian Nataly Komova, RD, says. "It mostly carries large amounts of trans-fats and pro-inflammatory omega-6 fats—the worst fats that increase LDL, leading to a risk of heart diseases. Additionally, higher trans-fats potentially cause insulin resistance, which lowers metabolism." Yikes!
Dr. Gretchen San Miguel, MD and Chief Medical Officer for Medi-Weightloss, says: "The worst margarine choices are sticks or solids, because they have the highest amounts of trans fats. The best choices are soft or liquid margarines that have no or very little trans-fat, and less than 3 grams of saturated fat per serving."
8. Cookies
Sorry to be the bearers of bad news, but cookies – as well as cakes and any other junk foods that contain trans fats – are high on this list.
Junk foods are one type of food that can cause poor nutrition and health deficiencies; trans-fat, which is in almost every type of junk food, is known to cause inflammation. They lack nutrients, cause obesity, have unhealthy amounts of sugar and sodium, and are simply empty calories. If you consume excessive amounts of junk food, it's time to cut them out as much as you can to minimize the detriments it can have on your overall health. It's also well known that, just like soda, junk foods such as chips, cookies, and candy bars can be highly addictive, making it hard to stop eating them.
Mary Sabat, MS, RDN, LD from BodyDesign By Mary, elaborates further on the dangers of this highly processed type of food. "Foods containing trans fats, such as commercially baked goods (pastries, cakes, cookies), fried foods (French fries, fried chicken), and some margarines, can trigger inflammation. Trans fats are artificially created fats that are formed through a process called hydrogenation. They not only promote inflammation but also raise "bad" LDL cholesterol levels while lowering "good" HDL cholesterol levels. Healthier alternatives include foods containing natural fats like avocados, nuts, and seeds."
9. Breakfast Pastries
Indulging in breakfast pastry cakes may bring momentary pleasure, but the toll they take on inflammation and blood sugar levels should not be overlooked. Loaded with refined sugars, unhealthy fats, and processed flour, these treats can contribute to issues such as weight gain and provoke inflammatory responses within the body.
"Pastry cakes are inflammatory and detrimental to gut health due to their high sugar and refined flour content," Richards warns.
"These ingredients contribute to rapid spikes in blood sugar, prompting the release of insulin and potentially causing chronic inflammation." The excessive consumption of sugar can pose significant health risks, even contributing to the buildup of abdominal fat. By cutting them out, individuals can reduce their overall calorie intake, support better metabolic health, and decrease inflammation—all crucial steps towards achieving better overall health.
10. Sausages
Sausages, a widely enjoyed processed meat, are linked to weight gain and a higher risk of heart disease due to their composition and the way they are processed. These products are usually rich in saturated fats and calories, which can raise cholesterol levels and lead to weight gain with regular consumption.
"Sausages often contain various additives like nitrites, nitrates, fillers, and flavorings. They are typically high in saturated fat and sodium, contributing to weight gain and increased heart disease risk," dietitian Krutika Nanavati says.
11. Hot Dogs
The high content of saturated fats, calories, and additives in hot dogs makes them an unfavorable choice for a healthy diet. Regular consumption can lead to weight gain and negative cardiovascular effects.
Nanavati says, "Like sausages, hot dogs are packed with additives and preservatives. Their processed nature often means higher fat and sodium content, impacting weight and heart health."
12. Bacon
Bacon, although popular, is another high-fat processed meat that raises concerns due to its significant sodium and additive content, which can contribute to weight gain and heart disease. Its high salt content can cause water retention and increase blood pressure, heightening the risk of cardiovascular problems.
"High in sodium and saturated fat, bacon is frequently cured and smoked, adding nitrates and nitrites. These factors contribute to weight gain and potentially increase heart disease risk," says Nanavati.
13. Deli Meats
Deli meats, often high in sodium, saturated fats, and preservatives, can lead to elevated blood pressure and cholesterol levels with regular consumption. Their calorie density also raises concerns about weight gain when frequently included in the diet.
"Often pre-sliced and convenient, deli meats are frequently loaded with sodium and preservatives. Some varieties may also contain added sugars and unhealthy fats, negatively impacting weight and heart health," Nanavati notes. She emphasizes that opting for processed meats often means missing out on nutrient-rich alternatives like fruits, vegetables, and whole grains, which are essential for maintaining overall health and managing weight
14. Pork
Caitlin Policastro, a nurse practitioner at the New York Center for Innovative Medicine, says that eating too much pork specifically could be especially tricky. "Besides the fact that [it's] loaded with saturated fat—leading to cardiovascular problems, high cholesterol, weight gain and more—most pigs are given high doses of antibiotics to keep them alive prior to being slaughtered," she says, In addition to being loaded with antibiotics, pigs have a difficult time eliminating toxins because their digestive systems are extremely basic, which compounds the problem."
Pork deli meats are some of the worst, particularly because they are usually very high in added sodium.
15. Beef Jerky
Another processed meat that is high in sodium is jerky. While sodium is a necessary mineral for your wellbeing, too much of it can be harmful.
"Beef jerky can have a considerable impact on heart health," Nanavati confirms. "Consuming excessive amounts of sodium can contribute to hypertension, which is a major risk factor for heart disease and stroke. The American Heart Association advises limiting daily sodium intake to 1,500 mg, and it's worth noting that a single serving of beef jerky can contain up to 50% of this recommended amount." Yikes!
Instead, she recommends reaching for a healthy trail mix, or even turkey jerky, as a satisfying snack that won't put your heart at risk.
16. Frozen Pizza
There are so many processed frozen foods that are bad for us, which is a shame given how tasty and convenient they are. When it comes to frozen foods, a good old frozen pizza is one of the most popular options out there, but unfortunately Richards says they're also loaded with unhealthy ingredients that can take a serious toll on your body over time.
"Frozen pizzas are often considered bad for overall health because they tend to be high in calories, unhealthy fats, and sodium, and may contain processed meats and other unhealthy ingredients," she says. This food generally has two main ingredients: the crust and the cheese. While both of these are delicious, they also both come with their fair share of health risks when eaten in excess. Richards points out that the cheese is "high in saturated fat and calories," which "the crust may also be high in refined carbohydrates, which can contribute to weight gain and other health problems."
Then there's the issue of processed meats, which are frequently used as toppings for this frozen meal. "Many frozen pizzas contain processed meats such as pepperoni, sausage, or bacon, which are high in sodium and can increase the risk of heart disease and other health issues," Richards warns, adding that frozen pizzas "should be consumed in moderation and as part of a balanced diet that includes plenty of whole foods such as fruits, vegetables, and lean proteins."
17. TV Dinners
In addition to those deviously delicious frozen pizzas, there's another major culprit of health issues that could be lurking in your freezer and waiting to be eaten on a busy night: TV dinners from brands like Hungry Man and Marie Callender's. Dietitian Meredith Mishan, founder of Mishan Nutrition, points out that they are chock-full of preservatives and sodium, which can be detrimental to your wellness. "Eating a diet high in sodium can contribute to hypertension (high blood pressure—also known as the silent killer), heart disease, and even stroke," she says.
The salt content of frozen meals like these can be shocking, especially considering the daily recommended intake. "According to the American Heart Association, the recommended daily limit is 2300mg sodium per day, though ideally, they recommend no more than 1500mg per day," Mishan notes. However, she warns that "frozen dinners can easily contribute over half of the 2000mg recommended daily sodium limit, in just one meal!" Say it ain't so!
18. Frozen Yogurt
And finally, we hate to tell you that frozen yogurt is on the list. Frozen yogurt contains lactose, a type of sugar found in dairy products. Many people have lactose intolerance, which means they might have trouble properly digesting lactose. This can lead to symptoms like bloating, gas, and diarrhea.
But it gets worse as some frozen yogurts even use artificial sweeteners, such as sorbitol or aspartame, to reduce calorie content. These sweeteners can cause digestive issues, including bloating and gas, as they are not fully absorbed by the body and can ferment in the gut. "Frozen yogurt, while usually lower in calories and fats than ice cream, is still loaded with sugar, flavorings, and preservatives. Most of the ones you find in stores can still contribute to weight gain and inflammation throughout the body," says Jesse Feder, RDN, CPT at My Chrons and Colitis Team.
