Whether you’re in a rush or simply can’t be bothered to cook yourself a complicated meal during the day, you may frequently reached for processed foods that are convenient, quick, easy, and, let’s face it, delicious. However, it’s important to remember that the foods we put into our body play a crucial role in our overall health. You know what they say: You are what you eat! And unfortunately, eating ultra-processed foods like the kinds many of us keep stocked in our pantry can take a serious toll on your health over time.
But what are a few of the worst options out there? To answer that question, we spoke to health experts Lisa Richards, nutritionist and creator of The Candida Diet; dietitian Trista Best of Balance One Supplements; and Catherine Gervacio, registered dietitian for Living.Fit. They told us that breakfast pastries, instant noodles, and sugary cereal are some of the biggest offenders. Read on for more insight on the risks of these ultra-processed foods.
1. Breakfast pastries
Breakfast pastries such as donuts, croissants, danishes, and more are extremely popular options for quick grab-and-go breakfasts. These tasty, sweet treats pair perfectly with your morning coffee, and they're convenient enough to take with you when you're on the go. However, experts warn that they can be detrimental to your health due to their high refined carb and sugar content.
These foods can be an especially poor choice for your gut health. "This food is hard on the gut primarily due to the added and refined sugars used to create them," Best explains. "A diet high in this type of sugar promotes gut dysbiosis and imbalance of gut bacteria."
In fact, added sugars "are a source of food for bad gut bacteria which causes an imbalance and overgrowth of this bacteria and potentially Candida," which can result in a range of health issues, from inflammation to poor mood and even weight gain. Plus, all of that sugar sets you up for a number of other risks, too.
2. Instant noodles
Whether you're a college student on a strict budget or just someone who enjoys the simpler meals in life, you may keep your pantry stocked with instant noodles such as the Ramen variety. Unfortunately, though, while adding boiling water to these tasty noodles is one of the simplest ways to make yourself a meal, it's also an easy way to set yourself up for health risks over time.
"These convenient meals are often high in sodium and may contain artificial flavorings and preservatives, which can contribute to bloating and water retention," Gervacio warns. It's probably not surprising to hear that consuming too much sodium can result in a range of health issues. "Sodium plays a crucial role in regulating fluid balance in the body," she explains. "When you consume excessive amounts of sodium, such as from highly processed foods or foods with added salt, it can disrupt the balance of fluids and electrolytes." All in all, it's best to refrain from relying too much on Ramen and other processed foods.
3. Sugary cereals
You don't have to be a kid to appreciate a tasty bowl of Fruit Loops or Cinnamon Toast Crunch in the morning. However, while most people agree that this quick and easy breakfast is certainly delectable, your body may not appreciate it as much as your taste buds. That's because most breakfast cereals are packed with added sugars and refined carbs, similar to pastries.
Richards explains that sugary cereal is one of the worst ultra-processed foods out there for your health, especially when it comes to your gut. She recommends cutting it out altogether or limiting your intake as much as possible if you want to look and feel your best. "Making this change will not only cut down on inflammatory ingredients in your diet, but will also change how you start your day," she explains. "What we feed ourselves first thing in the morning tends to direct the rest of our dietary habits throughout the day, for good or bad." Got it!
The bottom line
Ultimately, limiting your intake of ultra-processed foods like breakfast pastries, instant noodles, and sugary cereals is an important part of leading a healthy life. When you cut out these unhealthy foods and replace them with nutritious, whole ingredients, you'll be taking one large step towards your healthiest body (and brain!) possible.
