Processed foods and beverages have become a ubiquitous part of the American diet. They’re convenient, accessible, and oftentimes, they’re quite tasty. However, it’s important to note that regularly consuming processed foods can have a negative impact on your overall health. Since they lack essential nutrients, often contain harmful ingredients, and are typically loaded with calories, they’re likely to contribute to weight gain and even a range of diseases over time.
We spoke to Dr. Mrinal Pandit, a Registered Dietitian, to shed light on the detrimental effects of these dietary choices and take a closer look at some of the worst offenders. According to her, options like sugary drinks, deep-fried foods, processed meats, and processed baked goods are best to avoid. Learn more about the specific risks below.
1. Sugary Beverages
Although they're undeniably tasty, regularly consuming sweet beverages is one way that an excessive amount of sugar could easily be sneaking into your diet. Dr. Pandit explains the dual risks posed by sugary beverages such as sodas, sports drinks, and fruit juices. "Sugary drinks promote fat storage around the abdomen." Additionally, she warns, "High sugar intake is linked to increased visceral fat, which is associated with metabolic disorders." She also highlights the presence of fructose in these beverages, which can lead to non-alcoholic fatty liver disease and increase the risk of type 2 diabetes and heart disease. Yikes!
Stick to low-sugar beverages whenever possible.
2. Deep Fried Foods
Fried foods can be especially difficult to resist. But if you're looking out for your health, you're better off skipping deep-fried options. Deep-fried foods, Dr. Pandit notes, create unhealthy trans fats and increase calorie density, leading to fat storage, especially around the belly. She also points out the association between trans fats and heart disease: "Trans fats raise bad cholesterol, while lowering good cholesterol, leading to heart disease and stroke." Plus, the high sodium content of fried foods can lead to a range of health issues, including many age-related diseases. "Fried foods are high in sodium and can increase blood pressure. High-heat cooking creates AGEs linked to inflammation and accelerated aging.as well as the high sodium content in fried foods, which can elevate blood pressure and contribute to inflammation and accelerated aging," Dr. Pandit warns.
3. Processed Meats
We love a charcuterie board as much as the next girl, but unfortunately, processed meats can do some serious damage to your health. They've been associated with many health issues, including weight gain and a range of diseases. Processed meats like sausages, bacon, and ham are highlighted as contributors to belly fat due to their high fat and sodium content. Dr. Pandit emphasizes the role of nitrites and nitrates in processed meats: "Nitrites and nitrates used in processing cause inflammation, a key driver of fat storage and chronic diseases," she tells us. These include colorectal cancer, heart disease, and type 2 diabetes.
4. Baked Goods and Pastries
There's nothing quite like a tasty pastry on a Sunday morning, but if you're after weight loss and a lower risk of disease, it's important not to make a habit out of eating sugary baked treats, which can cause an array of health issues. Baked goods and pastries, Dr. Pandit warns, contain unhealthy ingredients that lead to rapid blood sugar and insulin spikes, contributing to increased fat storage, particularly around the midsection. Plus, she says, "The high sugar and trans fat content in baked goods increases the risk of type 2 diabetes and heart disease." Say it ain't so!
Complex carbs are the best way to go instead of refined carbs like the kind in your favorite pastries.
