15 Doctor-Recommended Foods to Ditch for a Healthier You

According to the World Health Organization According to WHO, an unhealthy diet (such as one rich in saturated fats and added sugars) ranks among the "top global risk factors for health," contributing significantly to malnutrition and diseases across the world. If you wish to nourish your body with cuisine To begin with, it's advisable to steer clear of numerous foods that can be detrimental to maintaining a healthy diet.

However, before we begin, what defines a "healthy" diet? As mentioned, "a healthy diet includes an abundance of perishable items such as fresh produce, fruits, and grains," according to the statement. Francisco Lopez-Jimenez, M.D. , a cardiologist at Mayo Clinic. "A nutritious diet includes plenty of nuts, beneficial vegetable oils, legumes, and whole grains, while incorporating minimal quantities of animal products, excluding dairy and fish."

Meet the experts: Francisco Lopez-Jimenez, M.D a cardiologist working at Mayo Clinic; Jim White, R.D.N., A.C.S.M. Expert , who owns Jim White Fitness and Nutrition Studios; Rahul Bhandari, M.D. , a radiation oncologist working at Tampa Bay Radiation Oncology; Mark Cucuzzella, M.D. a family medicine doctor and educator at West Virginia University School of Medicine

"The principle I adhere to is 'eat to live,' and I strongly feel that food acts as medicine," he elucidates. Jim White, R.D.N., A.C.S.M. Experten , who owns Jim White Fitness and Nutrition Studios, emphasizes, "Maintaining a nutritious diet is crucial for general well-being and disease prevention. It also ensures you have enough energy to stay physically active."

However, this does not imply that you must completely eliminate specific foods from your diet. "It’s not about avoiding all so-called unhealthy foods; rather, managing how much you eat of them is crucial," she explains. Her advice: Aim for nutrient-rich foods 75 percent of the time, and use the rest of your meals to indulge in smaller portions of your favorite less-healthy items.

Up next, explore the key foods and components that specialists recommend reducing or eliminating from your diet as part of a wholesome and balanced nutritional plan.

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 GudangMovies21 (CDC) cautions that individuals consuming sweetened beverages such as sodas are at an increased risk of encountering health problems including weight gain. type 2 diabetes , heart disease , cavities, and gout.

While soda may not be the sole culprit, drinks like slushies or frozen coffee can also pack a hefty dose of sugar. As Dr. Lopez-Jimenez points out, "These beverages might contain 80 grams of sugar or even more," which equates to about 20 teaspoons per serving! Of course, enjoying such treats occasionally isn’t an issue, but regularly consuming high-sugar drinks makes it worthwhile to reassess your habits.

Raw or undercooked meat

For individuals with cancer or those who have weakened immune systems, consuming raw or undercooked meats—such as sushi or a rare burger—can pose significant risks. "Raw or incompletely cooked foods carry a higher likelihood of bacterial contamination, which could severely impact cancer patients whose compromised immunity makes them particularly susceptible to these threats," explains the expert. Rahul Bhandari, M.D. a radiation oncologist based at Tampa Bay Radiation Oncology.

Breakfast cereals

Having a large bowl of cereal as your morning meal might not be best for your metabolic health if you're worried about it.

"Foods containing processed flour encompass a wide range of items such as many types of breakfast cereals, refined grains, various kinds of bread, crackers, and all sorts of baked products," according to them. Mark Cucuzzella, M.D. A family medicine doctor and professor at West Virginia University School of Medicine explains, "Refined or processed flour— even varieties labeled as whole grain —have an extremely high glycemic index, causing significant spikes in blood glucose levels. Continual fluctuations between high and low blood sugar over extended periods may result in metabolic disorders and disrupted eating habits, potentially leading to weight gain and insulin resistance."

Processed meats

If you enjoy eating lunch meats, bacon, sausages, or hot dogs, these items might be causing more damage than benefit to your health. heart health .

numerous research papers have highlighted their impact on health and escalating the risk factors heart disease ," explains Dr. Lopez-Jimenez. "A number of preservatives utilized in processed meats have been demonstrated to elevate the risk of developing cancer, hypertension, and various other health issues."

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 explains. “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 , noting that consuming as little as one drink daily can reduce your lifespan by approximately two and a half months.

The American Association for Cancer Research (AACR) also holds the view that Alcohol ought to be sold with cancer warning tags. —actually, the U.S. Surgeon General has recently released a statement advisory regarding the relationship between alcohol consumption and heightened chances of developing cancer

For individuals undergoing cancer therapy, abstaining from alcohol is essential to maintaining overall bodily health. As stated by Dr. Bhandari, "During cancer treatment, the primary objective is to strengthen and sustain your physical condition so as to better cope with both the disease and the rigorous effects of medical interventions." He further explains that consuming alcohol hinders this aim and complicates efforts to achieve equilibrium and resilience mentally and physically throughout the recuperative process.

Trans fats

According to the American Heart Association The AHA states that artificial trans fats are formed by adding hydrogen to liquid vegetable oils, resulting in a more solid substance.

They possess zero nutritional benefits... Even small quantities of trans fats can substantially elevate the risk of cardiovascular diseases," explains Dr. Lopez-Jimenez. "These often appear as partially hydrogenated fats and might be found in baked goods, microwave popcorn, and similar products. Cooking with oil at high temperatures could transform them into trans fats.

Sports drinks

Sipping on sports drinks might aid in restoring depleted electrolytes; however, these beverages frequently contain as much sugar as sodas and comparable sugary drinks.

Sports beverages are rich in fructose, a type of sugar that can solely be processed by our livers," explains Dr. Cucuzzella. "Our livers aren’t equipped to handle high levels of unbound fructose effectively." He continues, "Persistently consuming these leads to fat accumulation in the liver, contributing significantly to insulin resistance over time.

Artificial sweeteners

You might be cutting down on calories by opting for artificial sweeteners such as aspartame or Splenda, yet these do not have the same effect. might also affect your well-being.

Even though these sweeteners contain no calories, they might actually hinder your weight loss efforts because of various elements such as gut health and how your body responds to insulin," White points out. "Artificial sweeteners could lead to. possibly change the intestinal flora This will influence how nutrients are absorbed, as well as metabolism. regulation of glucose . There are also potential links to cancer However, additional research is necessary when it comes to human subjects.

Juice

Even though you might consider 100% fruit juice to be healthful, it could still cause a rapid increase in your blood glucose levels and eliminate one of the main advantages of eating fruits: their fiber content.

Although juicing may preserve vitamins and phytochemicals, it eliminates fiber," explains Dr. Klodas. "This transforms whole foods into something akin to sugary sodas when considering their impact on our metabolic processes." She advises, "Consume fruits and vegetables directly rather than drinking them as juices; alternatively, opt for making a smoothie instead.

Sugar and high-fructose corn syrup

For a daily intake of 2,000 calories, the CDC suggests limiting added sugars to no more than 200 calories. The reason being, "added sugars in food and beverages can hinder individuals from obtaining essential nutrients without consuming excessive calories," as stated. Healthy People 2030 (from the Office of Disease Prevention and Health Promotion), which aims to reduce sugar intake among individuals aged two and above in order to mitigate health issues like obesity and tooth decay.

Nonetheless, sugar is not the sole sweetener that needs to be consumed sparingly. High fructose corn syrup, derived from cornstarch, is utilized in numerous processed food items. As stated by Dr. Lopez-Jimenez, "Studies indicate that creatures consuming high fructose corn syrup can develop diabetes." This type of syrup increases blood glucose levels more rapidly compared to sugarcane does. It’s commonly found in various sodas, canned beverages, and might also appear in cocktail recipes.

Refined vegetable oils

Pure vegetable oils are utilized for recurrent frying processes and are commonly found in restaurant kitchens.

"These refined oils undergo damage due to the repetitive heating process, potentially causing oxidative stress in the liver. When contrasted with natural fats like genuine butter, olive oil, and the fats found in unprocessed plants and animals, these options are considered inferior," explains Dr. Cucuzzella.

Takeout

Getting food delivery from your go-to restaurant might be easy, yet your preferred meal could lead to negative health impacts.

When buying pre-prepared meals, you exert minimal influence over factors like serving sizes or the quantities of sodium, sugar, and fats included," explains Dr. Klodas. "These elements might disrupt your blood pressure, cholesterol levels, and overall body shape." She adds, "Everyone faces time limitations and occasionally has to eat outside. However, treat this as an occasional necessity rather than a regular habit.

Processed white bread

Avoid picking up a package of pre-sliced white bread the next time you go shopping. According to Dr. Lopez-Jimenez, "Processed white bread offers very few nutrients (especially those sold in packages). It contains negligible amounts of fiber and most of its natural vitamins and minerals are lost due to the whitening process applied to the wheat."

Rather than opting for regular options, choose 100% whole grain or sprouted grain bread that has short ingredient lists. Stefani Sassos, M.S., R.D.N. , who leads the nutrition department at the Good Housekeeping Institute previously told gudangmovies21 . Choosing whole grain bread is better for your health because it contains more nutrients and could potentially provide additional benefits like aiding in digestion. maintain steady blood glucose levels , while white bread has the opposite effect .

High-fat frozen meals

Although you can discover wholesome meals in the freezer aisle at your nearby supermarket, it demands some effort from your side to uncover healthful choices. Prior to putting a frozen dinner into your shopping basket, we suggest carefully examining the nutritional information panel and looking out for calorie counts, salt levels, and fat content.

According to White, frozen dinners "may hinder your health objectives and weight control," since they frequently include "a lot of salt and fat along with preservatives." He adds, "These dishes usually fail to satiate you while also packing quite a few calories, potentially resulting in consuming more than needed."

Donuts

Who doesn’t enjoy a little something sweet? Even though snacks and desserts can be had occasionally, it’s best to keep an eye on your intake, particularly with some kinds of baked treats.

According to White, baked items such as doughnuts specifically possess "little nutritional content and are calorie-rich without providing much satiety." These edibles are also abundant in additional sugars and saturated or trans fats, which can lead to elevated blood glucose levels and cholesterol problems/heart concerns. Consider opting for a piece of nutrient-packed food instead. Banana Bread or a piece of an Apple and Raspberry Galette .

Additional contributions by Emily Shiffer

Explore over 200 at-home workout videos from Men’s Health, Women’s Health, gudangmovies21, and additional sources on All Out Studio free for 14 days!