To Change Your Life, Say Goodbye to These 13 Foods

AMCEC HEALTH

Feb 5 2023

5 Min. Read

Reviewed by

Desmond Croker RN, Dip. OHS, BSN, MSN, CCDE

May 29 2023

Diet

Health Care

Self Care

When you think about your lifestyle, do you often contemplate the foods you consume regularly? The link between our diets and overall health is not a passing trend – it's a scientifically proven fact that shapes our lives and longevity. 

The World Health Organization (WHO) states that a healthy diet can help prevent non-communicable diseases (NCDs), including diabetes, heart disease, and cancer. It is estimated that poor diet accounts for about 20% of all deaths worldwide.

Unfortunately, many of us are eating foods that are not good for us. These foods are loaded with added sugar, unhealthy fats, artificial ingredients, and chemicals that can damage our cells and organs. They can also cause inflammation, oxidative stress, and hormonal imbalance in our body.

These foods are not only bad for our physical health, but also for our mental and emotional health. They can affect our mood, memory, concentration, and sleep quality. They can also trigger cravings, addiction, and overeating.

You must address your eating habits to change your life significantly. So what are these foods that we should avoid? Here are 10 of them that you should say goodbye to if you want to improve your life.

Sugar-Sweetened Beverages: Filled with calories but without nutritional value, sugary drinks contribute to obesity, type 2 diabetes, and heart disease. Replace these with water, herbal tea, or naturally flavored seltzer waters.

Fruit canned in syrup: This is a type of fruit that is preserved in sugar water. It is often used in desserts, salads, and cocktails. It is high in calories and added sugar that can spike your blood sugar and insulin levels2. It also has less vitamins and antioxidants than fresh or frozen fruit2. Instead of fruit canned in syrup, use fresh or frozen fruit that is canned in 100% juice or water.

Processed Meats: According to a report from the International Agency for Research on Cancer, processed meats, including ham, bacon, hot dogs, lunch meats, and sausages, increase the risk of colorectal cancer.   They are also high in sodium, nitrates, nitrites, and other preservatives that can increase your risk of high blood pressure, heart disease, stroke, and some cancers1. Opt for lean proteins like fish, poultry and plant-based proteins like lentils and chickpeas.

Dairy products: These include milk, cheese, yogurt, butter, cream, and ice cream. They are high in saturated fat and cholesterol, which that can clog your arteries and raise your risk of heart disease.  They also contain lactose and casein that can cause bloating, gas, diarrhea, constipation, acne, allergies, and inflammation in some people1. Instead of dairy products, use plant-based alternatives such as almond milk, coconut milk, soy milk, cashew cheese, coconut yogurt, and vegan ice cream.

Trans Fats: In fried foods, baked goods, and margarine, trans fats raise 'bad' LDL cholesterol levels and increase the risk of heart disease. Switch to healthier fats from avocados, nuts, seeds, and cold-pressed oils like olive oil.

White Bread: Made from refined grains, white bread spikes blood sugar levels and has a direct link to obesity. Choose whole grain options, which offer more fiber and keep you full longer.

High-Fructose Corn Syrup: This common additive, often found in soft drinks, sweets, and many processed foods, has been linked to an increased risk of obesity and type 2 diabetes. Look for this on ingredient lists and choose natural sweeteners like honey or fruits.

Alcohol: While moderate alcohol consumption may have heart benefits for some, excessive drinking is a significant risk factor for various types of cancer, liver, and heart disease. Be sure to monitor and moderate your alcohol intake.

Processed Snack Foods: Chips, cookies, and other processed snacks are typically high in sodium, unhealthy fats, and additives. Choose healthier snacks such as nuts, seeds, or fruit.

Fast Food: A study published in "Circulation" found that people who eat fast food more than twice a week have a higher risk of obesity and type 2 diabetes. Try to prepare your meals at home, where you can control the ingredients.

Salt: While our bodies need sodium, too much salt can lead to high blood pressure and heart disease. Be mindful of your salt intake, particularly with processed foods. High-sodium foods include canned soups, frozen meals, pizza, pickles, sauces, dressings, and snacks. They are high in salt, making you retain water and raise your blood pressure. They can also increase your risk of kidney stones and osteoporosis1. Instead of high-sodium foods, use fresh or dried herbs, spices, lemon juice, vinegar, or salt-free seasonings to flavor your food.

White carbohydrates: These include white bread, white pasta, white rice, white flour, and white sugar. They are refined carbohydrates that have been stripped of their fiber and nutrients. They are easily digested and absorbed by your body which can cause a rapid rise and fall of your blood sugar and energy levels1. They can also increase your appetite and cravings for more carbs1. Instead of white carbohydrates, use whole-grain carbohydrates such as whole-wheat bread, whole-wheat pasta, brown rice, oatmeal, and quinoa.

Now, what should I eat then? Well, a paradise of healthy alternatives awaits you! If you are in the Caribbean, for example, staple foods like sweet potatoes, yams, and cassava are rich in fiber, vitamins, and minerals. Also, they provide complex carbohydrates for sustained energy. 

Seafood, a common protein source in the region, is an excellent alternative to processed meats. Jerk seasoning, made from allspice and scotch bonnet peppers, can add a flavor punch without excessive salt or artificial additives. 

Caribbean cuisine also incorporates a variety of fruits and vegetables like plantains, mangoes, and okra - each providing a host of vitamins, antioxidants, and fiber. 

Try a  roasted breadfruit or a handful of ackee nuts for healthier snacking instead of reaching for processed snack foods. These options are tasty and provide essential nutrients that promote good health.

Instead of sugar-sweetened drinks, coconut water offers a natural, refreshing alternative that's packed with electrolytes.

Incorporating these healthier food options doesn't mean you're giving up delicious meals; instead, you're embracing a more vibrant and health-promoting diet. Remember, it's not about deprivation but finding healthier alternatives that taste great and nourish your body.

Changing our diets can seem daunting initially, especially when it requires saying goodbye to foods we've grown accustomed to. However, it's crucial to understand that food is more than fuel - it's information for our bodies. Every bite you take is a message to your body, and by choosing the right foods, you can send messages of health and longevity.

Ultimately, it's not about a diet but a lifestyle change. The foods we consume regularly affect not only our physical health but also our mental well-being. Let's be more conscious about our food choices, eat wisely, and live a healthy and fulfilling life.

So, take the leap, say goodbye to those ten foods, and embrace the delicious world of healthier alternatives! It's an investment your future self will thank you for.

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