Going to a deli for lunch? The popular ham and American cheese on a roll is all junk food. As is that pasta salad with crackers almost all pasta, noodles and similar items are junk. Of course, a plain bagel and diet coke is all junk food too.
Instead, have some leaf lettuce with tomatoes, red peppers, carrots and slices of real roast beef or Swiss cheese. Hold the mayo and ketchup, but mustard after reading the ingredients or olive oil and vinegar would be OK. Consider a can of peaches, which may seem healthy—but most are packed with high amounts of sugar. Instead, buy fresh fruit in season. Even most trendy bulk foods found in health stores and other retailers, with their funky image of pure and natural, is junk food too.
In fact, organic junk food is one of the fastest growing segments of the natural foods industry. Consuming these foods provide a great potential for both immediate and long-term health benefits.
These items are processed, manufactured, have added chemicals, sugars and other unhealthy ingredients that can immediately, and long term, adversely affect health. Of course, genetically altered items, which are not allowed in certified organic foods or in many countries of the world, would also be considered junk food. Can we rely on governments to help us understand what foods are junk and unhealthy? Not as long as the political influence by junk food lobbyists continues.
This has resulted in some absurd ideas about food. How about chocolate chip cookies, high in white flour and sugar? Not junk food says the USDA. Likewise for French fries, or the American version, and even an ice cream bar containing calories, 12 grams of fat, and 4 teaspoons of sugar. Most people, including many junk food addicts, would agree that candy bars, cup cakes, colas and similar hardcore unhealthy items are examples of classic junk foods.
How much junk food causes harm? Among the ways junk-food corporations make their products appear healthy, in addition to advertising, is through the fortification of processed flour.
Select leaner cuts of beef, turkey breast of chicken breast. Compare sodium in foods: Use the nutritional facts included in the labels on food packaging to select foods containing low levels of sodium. Choose canned foods with labels stating low sodium, reduced sodium or no salt added. Drink water instead of sugary drinks: By drinking water or unsweetened, you can cut your calories substantially. Sodas and energy drinks are high in added sugar and calories, so be sure to avoid these.
If you seek added flavor, try adding a slice of lemon, lime or watermelon to your glass of water. Eat some seafood: Seafood such as fish and shellfish are high in protein, minerals and omega-3 fatty acids healthy fat. Try eating at least eight ounces of seafood a week if you are an adult. Cut back on solid fats: Major sources of solid fats are cakes, cookies, ice cream and processed meat. Try to avoid these to cut back on your solid fat intake.
Several types of unhealthy chemical compounds also form when food is cooked under high heat. These include acrylamides, acrolein, heterocyclic amines, oxysterols, polycyclic aromatic hydrocarbons PAHs , and advanced glycation end products AGEs 12 , 13 , 14 , 15 , 16 , Many chemicals formed during high-heat cooking have been linked to an increased risk of cancer and heart disease 18 , 19 , To improve your health, choose milder and healthier cooking methods, such as boiling, stewing, blanching, and steaming.
Packaged versions are generally made with refined sugar, refined wheat flour, and added fats. Shortening , which may be high in unhealthy trans fats, is sometimes added. These treats might be tasty, but they have almost no essential nutrients, copious calories, and many preservatives. Whole, white potatoes are very healthy. Several studies link French fries and potato chips to weight gain 21 , These foods may also contain large amounts of acrylamides, which are carcinogenic substances that form when potatoes are fried, baked, or roasted 23 , Potatoes are best consumed boiled, not fried.
If you need something crunchy to replace potato chips, try baby carrots or nuts. About one-third of the U. Yet, people often replace healthy, gluten-containing foods with processed junk foods that happen to be gluten-free. These gluten-free replacement products are often high in sugar and refined grains like corn starch or tapioca starch. These ingredients may trigger rapid spikes in blood sugar and are low in essential nutrients.
Choose foods that are naturally gluten-free , such as unprocessed plant and animal foods. High amounts of fructose from added sweeteners can be absolutely disastrous for health Stevia and erythritol are healthy, natural, and calorie-free alternatives.
Yogurt can be incredibly healthy. Put simply, most yogurt has had its healthy, natural fats replaced with an unhealthy ingredient. Choose regular, full-fat yogurt that contains live or active cultures probiotics. If possible, buy varieties from grass-fed cows. Low-carb diets are very popular. While you can eat plenty of whole foods on such a diet, you should watch out for processed low-carb replacement products.
These include low-carb candy bars and meal replacements. This dairy product is also high in calories and easy to overeat. Eat fruit or a piece of quality dark chocolate instead. Even though unprocessed meat can be healthy and nutritious, the same is not true for processed meats. Studies show that people who eat processed meats have a higher risk of many serious ailments, including colon cancer, type 2 diabetes, and heart disease 28 , However, the statistical link is strong and consistent between studies.
Still, processed cheese products are nothing like regular cheese. Make sure to read labels to confirm that your cheese contains dairy and few artificial ingredients. Eat real cheese instead.
Healthy types include feta, mozzarella, and cottage cheeses. Many vegan cheese alternatives can also be good choices. Most of their offerings are mass-produced and low in nutrients. Despite their low prices, fast foods may contribute to disease risk and harm your general wellness.
You should especially watch out for fried items. As a result of mounting pressure, many fast-food chains have started offering healthy options. Coffee is loaded with antioxidants and offers many benefits. At the same time, the creamers, syrups, additives, and sugars that are frequently added to coffee are highly unhealthy. Drink plain coffee instead. You can add small amounts of heavy cream or full-fat milk if you desire. These are some of the unhealthiest but most common ingredients in the modern diet.
Thus, the importance of reading labels cannot be overstated. This even applies to so-called health foods. The simplest way to eat healthy and lose weight is to avoid processed foods as much as possible.
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