List of Processed Foods to Avoid only means frozen pizza and bags of chips ? Or maybe it’s that white sliced supermarket bread, or anything in a packet ? Think again. While the definition of processed foods embraces everything from tinned tomatoes to frozen berries, even cooking is actually a form of processing, it’s often only those ultra – processed foods ( UPF ) you need to avoid. These are the ones considered the ‘root of all evil’ when it comes to poor diets and obesity. Eating a diet heavy on processed foods is the quickest way to surrender good health and get sick, fat, or both.
It only takes a few years for populations who adopt a Western diet based on processed foods to start coming down with Western illnesses. First Know What is Processed Foods ? If a food has been processed with chemicals, contains ingredients that have been refined, or has artificial flavors, colors or other synthetic components, it’s a processed food.
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Remember List of Processed Foods to Avoid
Ultra Processed Food – List of Processed Foods to Avoid
These are what you and I would recognize as ‘junk food’. These are the items that give all processing a bad name. Often dubbed “convenience foods”, they include pre-made easy snacks like chips, fries, biscuits, chocolates, sweets, nuggets, energy bars, and carbonated and sugared sweet drinks. So avoid Ultra Processed Food Processed Foods to eat.
Heavily Processed – List of Processed Foods to Avoid
This is food that’s not in its original form or food that is not naturally occurring such as deli meats, many breakfast cereals, grain bars, oils, sugars and flours. Plus those culinary ingredients such as salt, butter or sugar and food industry ingredients such as maltodextrin and citric acid. So avoid Heavily Processed Foods to eat.
Lightly Processed – List of Processed Foods to Avoid
These are also nutritious and convenient for busy folk. They include those foods that have been canned, dried or frozen such as dried fruit, canned legumes, cheese, pasta, canned sardines, frozen peas and other vegetables, pasteurised milk, bran cereal, yoghurt. They supply nutrients and make foods available out of season. You can still recognise the ingredients that go into them. So avoid Lightly Processed Foods to eat.
Minimally processed – List of Processed Foods to Avoid
These are nutritious items such as pre-cut and peeled pumpkin, potatoes and other veges, bagged salad leaves, bagged spinach, sliced vegetables, and unsalted, roasted nuts — often simply prepped for cooking convenience. These preserve freshness, improve taste and save us time. So avoid Minimally Processed Foods to eat.
Highlights – List of Processed Foods to Avoid
- Processing refers to canning, milling, dehydration or freezing food items
- During processing, unhealthy fats may be added to product
- Also, sodium or sugar may be added that act as preservatives
List of Processed Foods to Avoid
Bacon contains high levels of sodium, which can lead to high blood pressure. And sodium is just the beginning. Part of the reason why bacon is so delicious is because it’s loaded with saturated fat. Saturated fat is linked to heart disease and obesity. Danger also lurks in virtually all store-bought bacon because of how many preservatives it contains, which are related to every health concern from headaches to cancer. So avoid Bacon as Bacon is there in the List of Processed Foods to Avoid.
Most college students have had the experience of powering through finals week fueled only by ramen and cheap coffee. Warning: Do not continue this habit beyond your senior year. Better yet, stop now. A packet of ramen can contain nearly 2,000 milligrams (mg) of sodium, which is 500 mg more than the American Heart Association’s daily recommended intake.
That boosts blood pressure, which could lead to stroke. Additionally, with simple carbohydrates making up most of the other ingredients, ramen provides almost zero nutritional support. You should also check out the amount of fat in ramen noodles. Who knew so many unhealthy things could come in such a small package! As a healthy meal, instant ramen gets a failing grade.
So avoid Instant Ramen as is there in the List of Processed Foods to Avoid.
Bacon, salami, sausages and other processed meats
The World Health Organisation recently labelled processed meats as being carcinogenic to humans. It said that there is sufficient evidence to prove that the consumption of processed meat causes colorectal cancer. This does not necessarily imply that you can no longer have even a slice of bacon on the side, once in a while. WHO specifies that 50 grams of processed meat eaten daily, increases the risk of colorectal cancer by 18%. So avoid Bacon,Salami, Sausages and other processed meat as is there in the List of Processed Foods to Avoid.
The big scandal in 2016 with regards to bread manufacturers in Delhi using Potassium Bromate and Potassium Iodate in their bread raised the alarm on this one. It is not magic which ensures that the supermarket bread lasts for up to a week whereas home-made bread goes stale so quickly. It is due to the preservatives and additives which are loaded in.
If you cannot avoid bread altogether, try to switch to a local baker, after confirming with them what all ingredients go into their bread. As a standard rule, any bread that lasts too long, should be avoided. So avoid Bread as is there in the List of Processed Foods to Avoid.
Ketchup is just tomato sauce. And tomatoes are healthy, so why avoid this, you ask? Ketchup is as far from real tomatoes as I am from becoming the next Queen of England. It contains copious amounts of hidden sugar, which makes it addictive besides being unhealthy. This is the first thing you should get rid of from your pantry. Just make your own chutneys which last a few days and enjoy them as dips or spreads instead. So avoid Ketchup as is there in the List of Processed Foods to Avoid.
Cookies, Pastries and Cakes
These foods are loaded with calories and have essentially no nutrients to deliver. While they’re certainly tasty, you’re not doing yourself any favors by including them in your diet. The refined sugar, white flour and trans fats commonly found in these treats not only add empty calories, but introduce problematic foods that can contribute to other health problems. So avoid Cookies, Pastries and Cakes as
is there in the List of Processed Foods to Avoid.
French Fries and Potato Chips
This is probably no surprise: eating potato chips and French fries is associated with weight gain. Always boil potatoes, baking, roasting or frying causes acrylamides to form. These are carcinogenic substances, and should be avoided. Be creative and find other foods to satisfy your desire for something crunchy or crispy. Try nuts or baby carrots. So avoid French Fries and Potato Chips as is there in the List of Processed Foods to Avoid.
Flavored nuts have a shelf of their own in the sounds good for you but isn’t pantry. Whether they are maple-flavored, soy sauce- and wasabi-dusted, or coated in toffee, flavored nuts are packed with extra salt and sugar. This extra salt and sugar can lead to weight gain, diabetes, and high blood pressure. So avoid Flavored Nuts as
is there in the List of Processed Foods to Avoid.
An enemy of both your teeth and waistline, fruit snacks may be the grocer’s most inaccurately named food. Most varieties are packed with high fructose corn syrup and cane sugar which could lead to weight gain, which can increase your risk for diabetes and contain only a drop of actual fruit ingredients. Their extra sugar and gelatinous ingredients also stick to teeth, providing an ideal environment for bacteria to create cavities. So avoid Fruit Snacks as is there in the List of Processed Foods to Avoid.
Like processed cheese, margarine is an engineered food designed to look, taste and feel like butter. Usually made from highly refined vegetable oils, margarine’s solidity is often achieved through hydrogenation, which ups the trans fat content. Trans fats are toxic, and have no place in a healthy diet, even in small amounts. Manufacturers can label products as “trans fat-free” if a serving contains less than 0.5 grams of trans fats; with serving sizes designated as a teaspoon or some other unrealistic amount, this can add up fast.
Always Buy real butter.Trans fats increase bad cholesterol, which can lead to heart disease and stroke. Although the link between trans fatty acids and cancer is unclear, Johns Hopkins Medicine is just one institution that suggests lowering these fats as a part of their dietary recommendations for cancer patients and survivors. So avoid Margarine as is there in the List of Processed Foods to Avoid.
Cereal is healthy breakfast, right? Depends on what cereal you’re eating. The level of processing of the cereal and the ingredients added in, could take this healthy breakfast to the other end of the spectrum. Hidden sugar is the most common culprit according to a Global Consumer Reports Study conducted across 32 nations. Also, the grains used in the cereal are highly refined, stripped of their nutrition, and refortified again. The ‘extrusion’ process used to make cereal alters the structure of the amino acids of the grains, often making them toxic. So avoid Cereal as is there in the List of Processed Foods to Avoid.
Colas and all similar carbonated drinks
There are so many reasons you should avoid carbonated drinks that it would perhaps be fodder for an entire article. They rot your teeth, contain unimaginable amounts of sugar, have absolutely no nutritive value and dehydrate the body over a long period of time due to high sodium, sugar and caffeine levels. If you thought that the packaged juices are any better, you are far from the truth.
They usually are just water and sugar mixed with fruit concentrate. Eat your fruits instead, they are more nutritious that way. So avoid Colas and all similar carbonated drinks as is there in the List of Processed Foods to Avoid.
Frozen dinners are the next best thing to takeout: a complete meal of vegetables and starch, all on one plate, right out of the microwave. However, frozen dinners are often loaded with sugars, fat, and sodium. Those additives can lead to weight and heart problems. They can also raise your blood pressure, putting you at danger for stroke. If you do get frozen meals, focus on organic meals with an ingredient list full of foods you recognize. So avoid Frozen Dinners as is there in the List of Processed Foods to Avoid.
Industrially Produced Vegetable Oils
It’s only been the last hundred years or so that added oils in the diet have increased dramatically, pushing us into territory where humans have never gone in the past. Refined vegetable oils like canola oil, corn oil, soybean oil and cottonseed oil are high in omega-6 fatty acids, which have been linked with an increased risk of cancer, as well as creating higher levels of oxidative stress in the body. You’re better off using avocado oil, coconut oil, butter and olive oil. So avoid Industrially Produced Vegetable Oils as is there in the List of Processed Foods to Avoid.
Fast Food Meals
Most people realize making fast food a habit won’t help cultivate a healthy body, but it’s extremely popular partly because it’s tasty and cheap. The trouble is, you’ll pay later with the cost of poor health. And if you feed it to your children, it may raise their risk of obesity and chronic disease. Don’t indulge in junk food that is mass-produced and highly engineered on a regular basis. So avoid Fast Food Meals as is there in the List of Processed Foods to Avoid.