For anyone trying to eat healthier, a lot of emphasis is put on the foods that you should be eating. But just as important—if not slightly more important—is avoiding the foods that could be draining your energy, slowing your metabolism, and increasing your risk of developing harmful chronic health conditions. That’s why we asked doctors and nutrition experts for the foods you should not eat to support your overall health and wellness.
But first, let’s touch briefly on the foods that should be on your plate. “A healthy diet is one full of products sold by the pound with lots of fresh produce, fruits, and grains,” said Francisco Lopez-Jimenez, M.D., a cardiologist at Mayo Clinic. “A healthy diet is rich in nuts, good vegetable oils, legumes, and whole grains, with only small amounts of animal products, except for dairy and fish.”
Meet the experts: Francisco Lopez-Jimenez, M.D, a cardiologist at Mayo Clinic; Jim White, R.D.N., A.C.S.M. Ex-P, owner of Jim White Fitness and Nutrition Studios; Rahul Bhandari, M.D., a radiation oncologist at Tampa Bay Radiation Oncology; Mark Cucuzzella, M.D., a family medicine physician and professor at West Virginia University School of Medicine; Elizabeth Klodas, M.D., founder of Preventive Cardiology Clinic in Edina, MN.
Still, while enjoying these good-for-you foods most of the time is a smart move, it’s okay to indulge every once in a while. “This doesn’t mean that you can never enjoy what would be considered unhealthy foods, but understanding portion control when consuming those is key,” explained Jim White, R.D.N., A.C.S.M. Ex-P, owner of Jim White Fitness and Nutrition Studios. He recommended aiming to eat healthy, nutrient-dense foods 75% of the time and enjoying small portions of other foods you enjoy the remaining 25% of the time.
Here, discover the foods and ingredients that experts suggest limiting or avoiding altogether to improve your overall health.
Foods you should not eat
Soda
The fizzy drink may quench your thirst, but it’s one of the worst drinks for your overall health, mainly due to its high sugar content. The Centers for Disease Control and Prevention (CDC) warns that those who consume sugary drinks like soda are more likely to experience health issues like obesity, type 2 diabetes, heart disease, cavities, and gout.
Soda isn’t the only drink to watch out for though. “A slush or a frozen coffee drink could have 80 grams of sugar or more,” says Dr. Lopez-Jimenez. “That’s 20 teaspoons of sugar in a single drink!” Which of course is fine in moderation, but if you’re drinking beverages loaded with added sugar on a daily basis, it’s worth considering cutting it from your routine.
Raw or undercooked meat
Many of the most common bacteria that can cause food poisoning, such as salmonella, campylobacter, and E. coli, are present in raw or undercooked meat and poultry (like sushi or a rare hamburger), according to Johns Hopkins Medicine. Cooking these foods to a safe temperature will kill most of these dangerous bacteria but not always doing so puts you at an increased risk of developing nasty symptoms.
For those with cancer or who are immunocompromised, indulging in raw or undercooked meat can be extremely dangerous. “Any raw or uncooked item has an increased risk of containing bacteria and possibly affecting cancer patients who are immunocompromised and more vulnerable to such insults,” added Rahul Bhandari, M.D., a radiation oncologist at Tampa Bay Radiation Oncology.
Breakfast cereals
Pouring yourself a big bowl of cereal to start each day may not be ideal if you’re concerned about your metabolic health.
“Processed or refined flour (even those which claim to be whole-grain) have an incredibly high glycemic index which will dramatically raise blood sugar,” said Mark Cucuzzella, M.D., a family medicine physician and professor at West Virginia University School of Medicine. “Over time the constant high and low blood sugar can lead to disordered metabolism and eating patterns that contribute to obesity and insulin resistance.” In addition to cereal, other common foods made with processed flour include certain breads, crackers, and other baked goods.
Processed meats
If you’re a fan of lunch meats, bacon, sausages, or hot dogs, these foods may be doing more harm than good for your heart health.
“Many studies have shown their toll on health and increasing the risk for heart disease,” said Dr. Lopez-Jimenez. “Many of the substances used in the process to preserve meat have been shown to increase the risk for cancer, hypertension, and other health conditions.”
Alcohol
“In addition to alcohol adding no nutritional value and serving as empty calories for the most part, alcohol greatly affects your metabolism due to it being a toxin that your body prioritizes breaking down over fat,” White explained. “Alcohol intake slows down oxidation of fat (meaning your body burns less fat while it’s processing the alcohol).” Additionally, a recent study found a negative correlation between alcohol and life expectancy, citing that even just one drink per day can shorten your life by 2.5 months.
The American Association for Cancer Research (AACR) even believes that alcohol should come with cancer warning labels—in fact, the U.S. Surgeon General has issued an advisory on the causal link between alcohol and increased cancer risk.
For cancer patients, avoiding alcohol is crucial to keep the body strong during treatments. “The goal during cancer treatment is to build and maintain one’s body to best handle the taxing effect of the cancer itself and the treatments administered to fight it,” said Dr. Bhandari. “Alcohol’s role negates these goals and makes it even more difficult for the body and mind to remain balanced and on the uphill road to recovery and strength.”
Trans fats
According to the American Heart Association (AHA), artificial trans fats are created when hydrogen is added to liquid vegetable oils to make them more solid.
“They have no nutritional value … Small amounts of trans fats can increase the risk for cardiovascular disease significantly,” said Dr. Lopez-Jimenez. “They usually come in the form of partially hydrogenated fats and may be present in bakery, microwave popcorn, and other foods. Frying food may convert good oils into trans fats.”
Sports drinks
While sipping sports drinks may help replenish lost electrolytes, they are often loaded with sugar just like soda and similar sweet beverages.
“Sports drinks contain a large amount of fructose which can only be metabolized by our livers and our livers have no capacity to deal with large amounts of free fructose,” said Dr. Cucuzzella. “Over time this creates a fatty liver, which is at the root of insulin resistance.”
Artificial sweeteners
You may be avoiding calories by choosing an artificial sweetener like aspartame or Splenda, but these may mess with your health too.
“Although these sweeteners have zero calories, they may have the opposite effect on your weight loss goals due to multiple factors including gut health and insulin response,” White explained. “Artificial sweeteners can potentially alter the gut microbiome which will affect nutrient absorption, metabolism, and regulation of glucose. There are also potential links to cancer but more research is needed as it pertains to humans.”
Juice
While you may think 100% fruit juice is healthy, it may spike your blood sugar and remove one of the fruit’s greatest benefits: fiber.
“Juicing might not remove vitamins or phytochemicals, but it does remove fiber. That means you’re turning the perfect food into something more like sugary soda in terms of the biochemical effects on our metabolism,” said Elizabeth Klodas, M.D., founder of Preventive Cardiology Clinic in Edina, MN. “Eat the fruit or vegetable, not the juice. Or make a smoothie.”
Sugar and high fructose corn syrup
For a 2,000 calorie diet, the CDC recommends that no more than 200 of those calories come from added sugars. Why? “Added sugars in foods and drinks can make it hard for people to get the nutrients they need without getting too many calories,” according to Healthy People 2030 (a project from the Office of Disease Prevention and Health Promotion), which has set an objective to decrease sugar consumption in people over the age of two to avoid health risks such as obesity and tooth decay.
However, sugar isn’t the only sweetener you should enjoy in moderation. High fructose corn syrup is one made from cornstarch that is used in many processed foods. “Experiments have shown that animals fed with high fructose corn syrup can become diabetic,” said Dr. Lopez-Jimenez. “High fructose corn syrup raises the level of sugar faster than even sugarcane. It is present in many sodas and canned drinks and may be used in cocktails, too.”
Refined vegetable oils
Refined vegetable oils are used for repeated frying and are often used in restaurants.
“These processed oils are damaged during the repeated heating process which can create oxidative stress in the liver,” explained Dr. Cucuzzella. “When compared to natural fats such as real butter, olive oil, and fats contained within natural plant and animal products they are the less desirable option.”
Takeout
Ordering out from your favorite restaurant may be convenient, but your favorite dish may have poor consequences for your health.
“When you purchase ready-made food, you have far less control over portion size or how much salt, sugar and fat have been added. This can all mess with your blood pressure, cholesterol levels, and waistline,” said Dr. Klodas. “We all have time constraints and need to order out from time to time. Just make this the exception, not the rule.”
Processed white bread
Skip the loaf of pre-sliced white bread during your next grocery trip. “There is minimal nutritional value in processed white bread (the one that comes in packages),” said Dr. Lopez-Jimenez. “They have little or no fiber, and a lot of the nutrients have been taken away by the wheat bleaching process.”
Instead, reach for 100% whole grain or sprouted grain bread with minimal ingredients, Stefani Sassos, M.S., R.D.N., nutrition lab director at the Good Housekeeping Institute previously told Prevention. Whole grain bread is a healthier option as it is more nutrient-dense and may even help keep your blood sugar stable, while white bread has the opposite effect.
High-fat frozen meals
While healthy meals can be found in the freezer section of your local grocery store, it requires a bit of due diligence on your part to find nutritious options. Before adding a frozen meal to your cart, we recommend thoroughly checking the nutrition label and scanning for calories, sodium, and fat.
Frozen meals “can be detrimental to your health goals and weight management,” White said. He explained that they often contain “high sodium and high-fat content with preservatives. These meals are oftentimes not fulfilling while being fairly high in calories as well which can lead to excess calorie intake.”
Donuts
Who doesn’t love a sweet treat? While snacks and desserts are fair to have in moderation, less is more when it comes to certain types of baked goods.
Baked goods, like donuts in particular, have a “lack of nutritional value and are high in calories while not being fulfilling at all,” White said. “These foods are also high in added sugars and saturated/trans fats contributing to high blood sugar and cholesterol and heart issues.” Instead, try a slice of nutrient-dense Banana Bread or a slice of an Apple and Raspberry Galette.
Additional reporting by Emily Shiffer
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