If longevity is a priority for you, especially in the new year, making some changes to your diet is a fantastic idea. The foods you eat on a regular basis play a direct role not only in your physical health and resistance against chronic disease, but also cognitive function. The good news is that there are plenty of nutrient-rich foods that can help sustain your energy levels and prevent illness. However, there are also a number of harmful choices that can work against these goals, potentially accelerating aging and increasing the risk of disease.
We checked in with dietitian Trista Best to shed some light on a few of the worst foods that could impact your long-term health. According to her, sugary beverages, processed meats, refined carbs, and more should be avoided by those who want to live to 100. Learn more about the risks of each below.
1. Sugary Beverages
Although they may be delicious, drinks like soda, energy drinks, and sweetened teas can be extremely harmful to your health. "These drinks are loaded with sugar, which increases the risk of obesity, type 2 diabetes, and cardiovascular disease," Best says. All that sugar leads to a plethora of health issues, including rapid blood sugar spikes, inflammation, and weight gain. Switching to healthier options like water and unsweetened tea can help you live a longer, healthier life.
2. Processed Meats
A hot dog may be a cookout staple, but it's not a good choice for your health. This food and other processed meats like sausage, bacon, and deli meats are typically loaded with nitrates and nitrites, compounds linked to cancer. "Processed meats are associated with heart disease and high sodium levels," Best warns. Instead, opt for lean, fresh meats or plant-based protein alternatives whenever possible.
3. Trans Fats
Trans fats, found in margarine, shortening, and processed baked goods, are another category to limit, according to Best. As she notes, "Trans fats raise bad cholesterol (LDL) and lower good cholesterol (HDL), increasing heart disease risk." The key is to check labels for partially hydrogenated oils and, whenever possible, choose healthier fats like olive oil or avocado.
4. Refined Carbohydrates
White bread is a classic option found in many kitchens, but it's among the worst for your health. That's because, as Best notes, refined carbs like white bread, pastries, and packaged snacks "cause blood sugar spikes and inflammation, contributing to chronic diseases." These choices are highly processed, which means they lack fiber and essential nutrients. This can result in overeating and other issues. Reach for whole grains like quinoa, oats, and whole wheat bread instead.
5. Fried Foods
Who doesn't love some tasty fried food? Sadly, though, eating these foods—including French fries, fried chicken, and donuts—in excess can be a nightmare for your health due to high amounts of unhealthy fats and calories. According to Best, they may "increase inflammation and contribute to chronic disease risk." When foods are fried in oil, it not only adds extra fat but can also produce harmful compounds. Baking, grilling, or air-frying are great alternatives.
6. High-Sodium Foods
Watch your sodium intake! Best warns that canned soups, chips, and frozen meals are notorious for their high sodium content. "Excess sodium can lead to high blood pressure, increasing the risk of stroke and heart disease," she says. Cooking at home and using herbs and spices for seasoning is a great idea to limit your sodium intake while still enjoying flavorful meals.
7. Artificial Sweeteners
Artificial sweetener is often thought to be a healthy alternative to sugar, but this isn't necessarily the case. These ingredients found in diet sodas and sugar-free desserts "may disrupt gut microbiota and have questionable effects on metabolic health," Best says. While their long-term effects are still under investigation, it’s best to steer clear of artificial sweeteners and turn to natural alternatives instead.
8. Ultra-Processed Foods
Packaged snacks, instant noodles, and fast food are unfortunately detrimental to your health. "These foods are typically high in sugar, unhealthy fats, and additives that harm overall health," Best says. Like the other items on this list, they won't provide your body with the essential nutrients it needs to thrive, ultimately leading to weight gain, inflammation, and other chronic issues. Choosing whole, unprocessed foods like fruits, vegetables, and nuts can make a huge difference.
9. Alcohol
If you've committed to dry January, you're already on the right path. Overindulgence in alcohol is never a good idea, especially if you want to live as long as possible. "Excessive alcohol intake is associated with liver damage, heart disease, and certain cancers," Best warns. Luckily, there are plenty of great non-alcoholic alternatives to choose from for a healthier, happier you.
