The Worst Foods And The Healthiest Alternatives
If you consume foods like fruits, vegetables, whole grains, and lean proteins, you are probably already at a good point on the nutritional curve. However, there is a possibility that you will make mistakes when choosing food without knowing it. Today we present the worst foods and their healthier alternatives.
Not all foods are produced the same way, not even healthy ones, and you may not be getting all the vitamins and nutrients you think you are. In fact, it is possible that you are inadvertently loading your body with an excess of sugar and sodium.
In this article, we list the worst foods you can eat and their healthier alternatives so you can fill in the gaps in your nutritional needs.
The worst foods for the body
Any canned food
Canned vegetables often lack fiber and other nutrients and are high in sodium. If you consume canned vegetables frequently, you will be subject to a decrease in nutritional quality.
Starchy vegetables among the worst foods
Corn, beans, potatoes, squash, and dioscorea contain fewer vitamins, minerals, and fiber than other types of vegetables. They are also two to three times more calorie than non-starchy vegetables.
Canned boiled beans
Like regular canned beans, boiled beans contain 3 teaspoons of sugar per serving and 50% more sodium. Better to avoid this type of food!
Industrial fruit drinks among the worst foods
They are often marketed as pure fruit juices, but the labels of these products prove otherwise: they are high in sugar, empty calories and artificial sweeteners.
Some companies avoid sugar in fruit drinks by adding artificial sweeteners. However, doing so can increase our urge to consume fatty, sugary, salty and unhealthy foods.
Canned or dried fruit
Fruit is naturally sweet, which is why it should not have any added sugar, nor any “sugar-based elements to enhance the flavor” often found on labels. Think about it, raisins are nothing more than dried grapes, so a glass of raisins will contain far more calories than a cup of normal grapes.
White bread and pasta among the worst foods
Refined wheat, which includes white bread, pasta, rice and savory biscuits, does not contain the bran and seed of the wheat. It has a higher glycemic index, which means that sugars can be absorbed more quickly into the bloodstream.
Sweetened cereals
A cup of cereal can accumulate as much sugar as a bar of chocolate. To find out if a cereal has too high a sugar content, we should check the label. We must avoid all cereals that have more than 12 grams of sugar per serving.
Red meat among the worst foods
Among the worst foods we also find red meat (which includes beef, pork and sheep) has a high content of cholesterol and saturated fats that are unhealthy for us.
Eating excess red meat is associated with several chronic diseases, including heart disease and type 2 diabetes. Red meat can increase the risk of diverticulitis, a very common inflammatory bowel condition.
Processed meats
It’s always a good idea to limit processed foods of any kind, and protein is no exception. Processed meats, such as cured meats, sausages and cured meats, contain large amounts of sodium, preservatives and saturated fats.
Flavored yogurt among the worst foods
Many special flavored yogurts contain up to 30 grams of sugar per 170 gram pack. Therefore, they are among the worst possible foods.
Avoid drinking yogurts, as many have more calories than sugar and are not satiating. In other words, if you drink yogurt for breakfast, you will be hungry again before lunchtime.
Trans fats among the worst foods
Trans fats are found in the form of partially hydrogenated oils in fried foods, baked goods, and packaged snacks. Trans fats increase bad cholesterol (LDL) levels and reduce good cholesterol (HDL) levels. This increases the risk of suffering from heart disease and cerebrovascular problems.
Healthier alternatives to the worst foods
Dark vegetables
The best vegetables are the darkest and most intensely colored, such as spinach, kale, turnips and broccoli. Aim to consume between 1 ½ and 2 cups of these vegetables every week.
They are some of the foods with the highest concentration of nutrients on the entire planet, rich in vitamins, minerals and phytochemicals that protect cells and strengthen the immune system.
legumes
Chickpeas, black beans, and pinto beans are a healthy alternative when prepared alongside whole grains and vegetables. They are very rich in fiber and vegetable proteins; Furthermore, the consumption of beans has been associated with a lower risk of chronic disease and obesity.
Monounsaturated fats
Avocado is high in fat, but the latter are good for the heart, as they are monounsaturated fatty acids. Avocado contains more than a dozen essential nutrients. It is rich in fiber, vitamin E, B vitamins and potassium.
Fruit among the best foods
The dark pigments of blueberries, raspberries, blackberries and strawberries provide the body with polyphenols and anthocyanins that offer us antioxidants. Berries are also high in vitamin C and low in calories. Blueberries in particular are high in antioxidants and have been linked to a lower risk of heart disease and dementia.
Whole grains
Unless you have celiac disease or gluten intolerance, you should eat whole grains every day. They are rich in fiber, vegetable proteins, vitamins, minerals and phytochemicals.
Cereals
Oats are rich in omega 3 fatty acids, folic acid, fiber and potassium, making them a heart-healthy food that lowers cholesterol and burns fat. Avoid canned packages that have a high dose of added sugar. Eat plain oats and sweeten them with fruit and honey.
Fish and seafood
Seafood can be the best source of animal protein. Rich in omega 3 acids, they relieve inflammation, regulate blood pressure and reduce the risk of suffering from diseases such as irritable bowel syndrome. People who eat a lot of fish are less likely to suffer from anxiety and depression.
Tofu among the best foods
Tofu contains 10 grams of protein per serving, which is why it is an excellent source of nutrients, especially for vegetarians and vegans. Consuming moderate amounts of tofu offers extensive body benefits, including heart health.
Greek yogurt
With double the protein of regular yogurt, Greek yogurt will keep you full for a long time, as well as being a great source of calcium. The best is low-fat Greek yogurt, as it provides more protein and less fat per serving.
Keep these tips in mind next time you prepare your food. Always remember that the foods you consume affect your well-being.
