Experts have identified several food and drink items that individuals in the UK, and potentially elsewhere, should consider reducing or eliminating from their diets based on recent research. These items are often perceived as healthy, but new evidence suggests they may have negative health effects.
1. Alcohol: Despite some belief in its potential health benefits, moderate consumption of alcohol has been linked to an increased risk of various health issues, such as cancers, high blood pressure, atrial fibrillation, premature aging, and death. Dr Amy Myers, Dr Sara Szal Gottfried, and Dr Nilda Abellera have all expressed concerns about the negative effects of alcohol on health, including its impact on cortisol levels, sleep, blood sugar, and potential links to metabolism issues, health risks, and disruptions in insulin response and gut microbiota.
2. Fruit Juice: Dr Abellera advises against consuming fruit juice due to its lack of fiber compared to whole fruit and high sugar content. One drink can contain up to 30g of sugar, which exceeds the recommended daily limit for both men and women.
3. Diet Drinks: Artificial sweeteners like aspartame, sucralose, and saccharin have raised concerns due to their potential impact on metabolism, health risks, disruption of insulin response, alteration of gut microbiota, and the potential for overconsumption.
4. Flavored Yoghurt and Smoothies: These products often contain high sugar content and artificial sweeteners, which should be avoided.
5. Granola Bars: Many granola bars contain high amounts of sugar and unhealthy fats.
6. Veggie Chips: These chips are often heavily processed, contain added salts, unhealthy oils, and may have little actual vegetable content.
7. Protein Bars: Many protein bars are high in added sugars, artificial ingredients, and unhealthy fats.
8. Salad Dressings: Store-bought dressings are often high in added sugars, unhealthy fats, and preservatives. Homemade or simple oil and vinegar dressings are usually better choices.
9. Dried Fruit: Dried fruits can be high in sugars and calories, and some may contain added sugars or preservatives.
10. Whole Wheat Bread: Some “whole wheat” breads contain refined flour and added sugars, and are not 100% whole grain.
11. Trail Mix: Commercial trail mixes often contain added chocolates, candies, and sugars, increasing their calorie and sugar content.
12. Gluten-Free Products: Many gluten-free products are made with refined grains, added sugars, and unhealthy fats to mimic the texture and taste of gluten-containing foods.
13. Cereal: Many cereals are high in added sugars and low in fiber, making them less nutritious.
