As tasty as processed foods can be (who doesn’t love a good frozen pizza or a crunchy handful of potato chips?!), they can take a real toll on our overall health and should especially be avoided by anyone looking to lose a few pounds. While treating yourself to a snack every now and then won’t kill you, the problem comes into play when you make ultra-processed foods a regular part of your diet.
Board-certified general surgeon Dr. Antonio Cueva defines ultra-processed foods as “those that are highly processed and contain few if any whole, unprocessed ingredients.” It’s never a great idea to throw these into your grocery cart, as they tend to pack in calories, sugar, and fat without providing any nutritional value. “When you eat too much of these regularly, you can end up putting on weight, and also putting yourself at risk for other health problems like type 2 diabetes and heart disease,” he tells us. From frozen foods to sugary desserts to salty snacks, there are tons of unhealthy processed foods you may be tempted by when you’re browsing the grocery store. However, one option Cueva deems as one the absolute worst for you may come as a surprise: processed meat. Read on to learn why!
Processed Meat
"One of the worst ultra-processed foods out there is likely to be processed meat," Dr. Cueva tells us. "This includes meats that have been smoked, cured, or salted, as well as those that come in packaged form, like hot dogs, sausages, and deli meats."
So, what makes these meats so terrible for your overall health and weight loss goals? The fat and salt content is mostly to blame. "Processed meat is high in unhealthy saturated fat and sodium, which can increase your risk of heart disease and other health problems. What's more, it is often high in calories, which can make it difficult to maintain a healthy weight if you eat these foods regularly," Cueva warns.
Luckily, not all meats come with these risks. There are tons of healthy options out there. "For healthier alternatives, opt for leaner, unprocessed meats like chicken or fish," Cueva suggests. You may also want to go with plant-based options like beans and lentils. As he notes, these alternatives are lower in calories and fat and even offer a great amount of fiber and other nutrients that can aid you on your weight loss journey.
Overall, it's best to avoid all ultra-processed foods as much as possible if you want to lose weight—or even if you just want to lead a long, healthy life. To maintain a well-balanced diet, Cueva encourages readers to prioritize whole, unprocessed foods like fruits, vegetables, and whole grains. "These will help you fill up on fewer calories, while also providing your body with important nutrients it needs to function properly," he concludes.
