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Written by Chris Bellanger, BHSc in Nutritional Medicine
In today's fast-paced world, convenience often trumps health regarding food choices. Many of the foods that dominate modern diets are harmful to the body, contributing to chronic diseases like heart disease, obesity, diabetes, and cancer.
These “toxic foods” include fried and barbecued foods, processed vegetable oils, refined sugars, and ultra-processed products. Upon reading this, many of you might immediately think, “It's too hard to keep up,” and those feelings would be valid.
However, I’ve found a simple way to gradually eliminate cravings for these “toxic” foods: Focus on how you feel after eating them.
As you connect the dots between consuming these foods with feelings of fatigue, irritability, reduced concentration, bloating, and a sensation of being less refreshed after sleep, you’ll naturally start to desire them less often in favor of healthier options that leave you feeling lighter and more energized.
By understanding the risks associated with these foods and learning how to avoid them, you can take control of your health and improve your well-being.
This article explores why these types of foods are dangerous and provides guidance on selecting healthier alternatives.
Perhaps more important than the food we eat is how it's cooked.
Fried foods, such as french fries, chicken nuggets, and donuts, are some of our culture’s most beloved - yet most harmful - foods. They’re typically cooked in unhealthy vegetable oils that degrade when heated to high temperatures, releasing harmful compounds that can lead to various health problems, including cancer. The main culprits include trans fats, acrylamide, and advanced glycation end products (AGEs). (1, 2)
Dried foods also absorb much of the oil they’re cooked, significantly increasing their caloric content and contributing to obesity.
Several studies have linked fried food consumption with a higher risk of developing heart disease, type 2 diabetes, and obesity. Eating fried foods frequently can raise blood pressure, increase harmful cholesterol levels, and lead to weight gain, all of which contribute to these diseases.
Research shows that women who eat abundant grilled, fried, or smoked meat have a significantly higher risk of breast cancer. The same is true for prostate cancer and colon polyps. (1)
Instead of deep-frying foods, opt for cooking methods that don’t require excessive heat or oil, such as:
Using more stable oils, such as coconut, macadamia, olive, or avocado oil, can also reduce some of the risks associated with frying.
Barbecuing is a beloved cooking method, especially during social gatherings and summer months. However, the process of grilling meat at high temperatures, especially when it results in charred or burned portions, produces harmful compounds called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), both of which are linked to cancer. (7)
Browning meat also produces acrylamide and advanced glycation end products (AGEs), both linked to cancer and neurological damage. (6)
You don’t have to give up grilling altogether, but adopting safer grilling practices can reduce the formation of HCAs and PAHs: (7)
Processed vegetable oils, such as soybean, corn, canola, and sunflower oils, are widely used in cooking, packaged foods, and restaurants. These oils are promoted as “heart-healthy,” but they are far from it.
They are high in omega-6 fatty acids, which, when consumed in excess, can disrupt the body’s balance of omega-3s and omega-6s, leading to inflammation and increased risk of chronic diseases, including Alzheimer’s, obesity, type 2 diabetes, and other inflammatory disorders. (3, 4, 11)
Choose healthier cooking oils that have a better balance of fatty acids and are less prone to oxidation:
Refined sugar is a major ingredient in many processed foods, from soft drinks to candy to seemingly healthy granola bars. The overconsumption of sugar, leading to elevated blood sugar levels, is linked to a variety of health problems, including obesity, diabetes, heart disease, and even cognitive decline. (8, 9)
High blood glucose primarily impacts the cardiovascular system, raising the risk of heart disease, stroke, and poor circulation. It can also cause kidney damage, vision, and skin problems, just to name a few. Early signs of diabetes include frequent urination and thirst, as well as fatigue. (8, 9)
Rather than relying on refined sugar, try these natural, healthier alternatives:
Ultra-processed foods (UPFs) have become a staple of the modern diet. These include packaged snacks, sugary cereals, fast food, frozen meals, and soda. They are often high in unhealthy fats, sugar, salt, and a long list of artificial additives and preservatives. Ultra-processed foods are typically low in nutritional value, yet they are addictive and extremely convenient. (10)
In a comprehensive review combining 45 studies and involving nearly 10 million people, these foods are linked to 32 harmful effects on health, including significantly higher risk of serious health conditions including heart disease, cancer, type 2 diabetes, mental health disorders, and early death. (10)
In particular, high UPF consumption was linked to a 50% increase in the risk of death from cardiovascular diseases and a 48-53% higher risk of anxiety and common mental disorders. (10)
Cutting these out of your diet in favor of whole foods will improve your physical and mental health dramatically.
Focusing on whole, minimally processed foods is key to avoiding the dangers of ultra-processed options.
The modern diet is filled with harmful food choices that are wreaking havoc on our health. Fried and barbecued foods, processed vegetable oils, refined sugars, and ultra-processed foods contribute to inflammation, oxidative stress, and chronic disease.
By making conscious decisions to avoid these toxic foods and replace them with healthier alternatives, you can take control of your health, reduce the risk of disease, and improve your overall quality of life.
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