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19 Foods That Don’t Deserve to Enter a Healthy Kitchen

Opt for food crafted by nature rather than human engineering. Choose wholesome, naturally occurring options over processed and artificially modified alternatives.
19-foods-that-dont-deserve-to-enter-a-healthy-kitchen
Have you ever noticed the eating patterns of the people who are into fitness, you must have on social media or someone in your family? Fit people or fitness enthusiasts always stay focused on what they are eating, food is the most important thing that requires your attention if you too have fitness goals. Whether you want to lose weight or improve your health, if you can control your eating habits you will see the results much faster.

What is a Healthy Kitchen?

A healthy life starts in the kitchen, this is where the journey to better health begins – right at our kitchen shelves, as whatever we cook and eat happens at this place only. In a healthy kitchen, you’ll find a well-stocked inventory of nutritious foods, organized countertops, impeccable cleanliness, and proper ventilation and lighting. Unhealthy foods have no place here, as this environment is designed to not only promote culinary excellence but also support your fitness and wellness aspirations.

Let's Discuss, Food Items That Don't Deserve to Be Part of a Healthy Kitchen

1. Packaged Juices

One thing that is always there on kitchen shelves or fridges is packaged juices, they are often marketed as a healthy substitute for natural fruit juice but they often contain artificial flavors, added sodium, added sugars, and high levels of calories. The natural sugar found in fruits may not be up to mark that’s why to enhance the taste of packaged drinks, sugars, flavors, and other sweeteners are added, due to that tastes may hype but healthwise they are totally unacceptable.
Also to increase the shelf life of these drinks many additives and chemicals are added that may harm a healthy person, if on regular high consumption. Low in nutrients, low in fibers, and not natural, why choose something like that? Go for natural fruits, just clean them, and bite them, easy, healthy, and tasty. Natural flavors are best on their own, taste them like that as they give you a taste of nature.
Self-care Tip: It’s always a good idea to check the label and read the ingredients list, to understand what you’re consuming.

2. White Sugar

White sugar, or ‘table sugar,’ is a type of refined sugar that is typically derived from natural sources like sugar cane or sugar beets. During the refining process, impurities and other components are removed, leaving behind pure sucrose.
White sugar is a simple sucrose that is composed of one glucose molecule and one fructose molecule bonded to each other. This means that table sugar is always 50% glucose and 50% fructose.
White sugar gives “empty calories“, which means extra calories without contributing any essential nutrients. As you consume refined sugar in any form, you get an instant spike in your blood sugar levels, this rise in blood sugar is not good for patients who are having diabetes.
Excess energy gained from sugary drinks, if not utilized can be stored as body fat leading to weight gain and obesity, as liquid calories are less satisfying and there is always a tendency to consume more. A high intake of white sugar is associated with an increased risk of dental problems too and can also promote the growth of harmful mouth bacteria, leading to tooth decay.

3. White Bread

White bread’s nutritional deficiencies, high simple carbohydrate content, and rapid digestion can have several negative effects on your health.
Lack of Essential Nutrients: White bread lacks important nutrients like healthy fats, protein, and dietary fiber.
Contribution to Weight Gain: White bread is primarily composed of simple carbohydrates. Excessive consumption of these carbohydrates can contribute to weight gain, making it less suitable for Weight Watchers.
High Glycemic Index: White bread has a high glycemic index, causing it to release glucose rapidly into the bloodstream upon consumption. This can result in sharp fluctuations in blood sugar levels, leading to energy crashes and increased feelings of hunger. A higher dietary glycemic index is associated with an increased risk of type 2 diabetes and coronary heart disease.
Sodium Content: White bread is high in sodium, which can lead to bloating and other digestive issues.
Unnecessary ingredients: Varieties of white bread may contain additional ingredients or additives for flavor, texture, or preservation. Common are refined sugars, vegetable oil, preservatives, and dough conditioners.
If you are looking to improve health you may consider opting for whole-grain or whole-wheat bread alternatives. These options offer a more balanced source of carbohydrates, essential nutrients, and dietary fiber, making them a better choice for sustained energy and improved nutritional intake.

4. Diet Soda

Diet sodas are often marketed as waist shrinkers and alternatives to regular sodas that are packed with calories and sugars. But the truth is diet sodas are equally worthless as their counterparts i.e. regular sodas. Diet sodas are zero nutritional for your health, instead of refined sugars they are loaded with artificial sweeteners, and there are added colors, flavors, and additives inside them too. Maybe they are less in calories but there can be many consequences on health due to these ingredients which are almost the same in diet and regular soda.
Food additives present in soda can disrupt gut health and stomach acids, which can lead to slow digestion and nutrient absorption blocking. Diet soda contains phosphoric acid and it’s well known to interfere with the body’s ability to absorb calcium and can lead to osteoporosis, cavities, and bone softening if consumed in large quantities for regular long periods. Just like regular sodas diet soda contains caffeine, which can interact with your sleep patterns, on consumption at night time.
Why is phosphoric acid used in Cola drinks?

The two most common acids used in soft drinks are citric acid and phosphoric acid. Citric acid is found in citrus-flavored soft drinks like Sprite, Crush, and Mountain Dew. Phosphoric acid is found in darker sodas like Coca-Cola and Pepsi.

Phosphoric acids as an acidifying agent are used because they provide tartness, give a tangy flavor, and add acidity to your beloved cola drinks. Phosphoric acid also prevents and reduces the growth of bacteria and fungi, and improves the shelf-life of sodas. Phosphoric acid is commonly used for removing surface rust from ferrous metals and provides some protection against subsequent re-rusting. The use of phosphoric acid is carefully regulated to ensure it meets consumer health and safety standards for consumption and is added in very small amounts to achieve the desired flavor without making the beverage harmful.

5. Energy Drinks

Energy drinks are known for providing a quick energy boost, primarily due to their caffeine and high sugar content, along with other stimulants and ingredients. These beverages can lead to a spike in alertness and energy shortly after consumption.
Sometimes when your energy drink has stimulant ingredients on the upper side individual may feel heart palpitations, which means feelings of having a fast-beating, fluttering, or pounding heart. Although heart palpitations are common during exercise and are harmless but if triggered due to excessive use of energy drinks it can be troublesome for a few.
Energy drinks can be addictive too, as we feel good after drinking them, but regular long-term use can bring many difficulties like poor concentration, sleep disorders, and other complications. Consumption of sugary drinks in large quantities is often related to weight gain and type 2 diabetes, the occasional usage of these stimulant drinks is not harmful but dependency on them can be alarming.
Energy drinks can be addictive too, as we feel good after drinking them, but regular long-term use can bring many difficulties like poor concentration, sleep disorders, and other complications. Consumption of sugary drinks in large quantities is often related to weight gain and type 2 diabetes, the occasional usage of these stimulant drinks is not harmful but dependency on them can be alarming.
These are the common ingredients inside your energy drinks:
  • Caffeine
  • Ginseng
  • B Vitamins
  • Taurine
  • Green Coffee Extract
  • Carnitine
  • Beta-alanine

6. Non-dairy Coffee Creamer

You may enjoy adding coffee creamers thinking of it as a dairy item that will give health benefits and taste, but you will be surprised to know that they are not actually dairy cream at all but a lab-created formula.
Coffee creamer is a non-dairy substitute for milk or cream, most coffee creamers are dairy-free and made of sugar or sugar substitute, oil, and thickeners. Creamers give your coffee a silky or velvety texture and taste mimicking the real dairy creaminess, that is why the coffee is more enjoyable and a treat to the mouth. But the coffee creamers are loaded with faulty ingredients that are not appropriate to consume if you are having specific health problems or fitness goals.
The biggest drawback of traditional dairy creamers is they are loaded with hydrogenated oils, hydrogenated oil is a kind of trans fat that is not good for your health. Food manufacturers use it to keep their food fresher and safer for a longer shelf life.
Non-dairy creamer can contain 1 gram per tablespoon of trans fat in each serving, consumption for a long time can boost your risk of inflammation, leaky gut syndrome, digestive problems, heart disease, and type 2 diabetes.
If you are really stuck on creams then think of dairy creamers ( if you are not lactose intolerant) or plant or nut-based creamers such as almond, soy, or oat milk creamers, which are popular alternatives to traditional dairy creamers. Always check the ingredients before buying any creamer and make it a part of your healthy kitchen. Read the calories, fats, and carbs content on the label that way you will come to know what and how much you are consuming. Ensure it meets your dietary preferences and doesn’t contain unwanted additives or sweeteners and say completely no to trans fat products.

7. Corn Syrup

Corn syrup is a thick, sweet syrup sometimes also called glucose syrup is made from the starch of corn via the process of corn starch hydrolysis (Hydrolysis is a chemical reaction in which water is used to break long polysaccharide chains into smaller chains or into simple carbohydrates).
Corn syrup is a liquid sweetener that is used in a wide variety of culinary applications in our kitchen, it is often used to soften texture, add sweetness, and enhance the flavor of our food and dishes.
High-fructose corn syrup (HFCS), is produced as a sweetener specifically for use in a variety of processed foods and beverages, including soft drinks, fruit juices, candies, baked goods, and many others. HFCS is favored by the food industry for its sweetening properties, affordability, and ability to extend the shelf life of products.
Chronic overconsumption of high fructose corn syrup is related to Non-alcoholic fatty liver disease (NAFLD). NAFLD is the term for a range of conditions caused by a build-up of fat in the liver, obesity, insulin resistance, and metabolic syndrome.
Difference between corn syrup, HFCS, and simple sugar?

Corn syrup is pure glucose, a simple sugar molecule, while HFCS is a corn syrup that has been further treated with enzymes to break down some of the glucose into another common sugar called fructose (Fructose is considered the sweetest of the common sugars). Table sugar consists mainly of sucrose – a molecule that contains both glucose and fructose and is obtained from sugar cane.

8. Fried Foods, Commercially Baked Goods, and Most Processed Foods

Everyone likes deep-fried foods, they are crispy and juicy. But, do you know these food items are the prime source of bad fat, a fat that’s detrimental to your heart health? Do want something in your kitchen that can harm your or your family’s health in the long term? Occasional eating doesn’t harm anyone but regular consumption of products that include bad fats as their primary ingredient is not good.
Yes, fats are important for our body to work optimally, fats are the major source of energy but it is very important to distinguish between good and bad fats. Good fats are those that are good for your health like mono and polyunsaturated fats, whereas bad fats are those that can increase risks to your life like saturated fats and trans fats.
Earlier Trans fats were common in fried foods, commercially baked goods, and most processed foods but nowadays most food product companies, many countries, and regions have imposed restrictions or bans on the use of artificial trans fats in food production because of health risks associated with it.
Saturated fats and trans fats increase the production of low-density lipoprotein (LDL) cholesterol, often referred to as “bad” cholesterol, in the bloodstream. High levels of LDL cholesterol can contribute to the formation of atherosclerotic plaques in the arteries, a condition known as atherosclerosis. These plaques can narrow and block the arteries, reducing blood flow to the heart and brain which increases your risk for heart disease and strokes.
Another sibling of trans fats is saturated fat, saturated fats are a type of dietary fat that primarily comes from animal sources and some plant-based oils. Red meat, dairy products like butter and cheese, poultry with skin, processed meats such as sausages and bacon, and plant oils like coconut oil and palm oil are common sources of saturated fats. Many baked goods, fried foods, and processed foods contain saturated fats from sources like butter or hydrogenated oils.
What are healthy Fats?

Polyunsaturated and monounsaturated oils are types of unsaturated fats that are considered heart-healthy because they can help lower cholesterol levels and reduce the risk of heart disease when consumed in moderation.

Polyunsaturated oils, such as soybean oil, corn oil, sunflower oil, safflower oil, walnut oil, flaxseed oil, and fish oil, are known for their heart-healthy properties. These oils are used in various culinary applications, from frying to salad dressings.

Monounsaturated oils, including olive oil, canola oil, avocado oil, peanut oil, macadamia nut oil, and hazelnut oil, are also considered heart-healthy options. They are widely used in cooking, frying, baking, and salad preparations.

9. Vegetable Shortening

The word shortening describes any brand of hydrogenated (Trans fat) or highly saturated vegetable oil. Vegetable shortening is prized for its ability to create tender, flaky pie crusts, biscuits, and other baked goods. Also due to their high smoke point, it is suitable for frying and baking at high temperatures. It is worth noting that vegetable shortening contains trans fats, which have been associated with health risks when consumed in excess. Trans fats, saturated fats, and dietary cholesterol raise the LDL cholesterol (bad cholesterol) that increases your risk for coronary heart disease.
Are Trans Fats Artificially Made?

Yes, trans fats are artificially made through an industrial process known as hydrogenation. In this process, hydrogen is added to vegetable oil to make it more saturated, resulting in the conversion of healthy liquid oils into solid or semi-solid fats. This hydrogenation process is used to improve the texture, shelf life, and stability of foods. Artificial trans fats are commonly found in processed and fried foods, as well as many baked goods.

10. Packaged Ramen Noodles

Favorite of everyone kids or adults, everyone enjoys eating them but they are not the healthy item that really deserves to be part of a healthy kitchen. High in carbohydrates, sodium, and refined flour (lacks the beneficial nutrients, fiber, and whole grains), added vegetable oils, over-processing, and other taste enhancers provides very poor nutritional value. Healthwise they are completely no, yes taste-wise they are of course.
Ramen noodles lack any real nutritional value and are particularly unhealthy because they contain a food additive called Tertiary-butyl hydroquinone (TBHQ), a preservative that is a petroleum industry byproduct. TBHQ is not harmful at the levels that are permitted in foods but still, overconsumption of these foods stresses your digestive tract and brings unwanted troubles to your health.

Tertiary-butyl hydroquinone (TBHQ) is used as an antioxidant in various processed foods, including packaged Ramen noodles. TBHQ is a common ingredient that prevents fat oxidation from food items. Fat oxidation can cause the foods to lose flavor, change color, and deplete their nutritional value.

11. Processed Meat

The Process of salting, sun-drying, and smoking is credited to many early times but those were the natural ways that were considered much healthier when compared to modern meat processing.
When meat items are preserved and transformed through processes like smoking, curing, or adding chemical preservatives to achieve their desired characteristics, they can become unhealthy for consumption. Processed meats include bacon, salami, bologna, hot dogs, sausages, deli meats, and canned meats.
While these processes can make them convenient and flavorful, but consuming excessive amounts of processed meats has been linked to increased health risks, including a higher likelihood of cancer, heart disease, and diabetes.
For example, smoking and curing meats can lead to the formation of potentially harmful compounds, such as nitrosamines, which have been associated with an increased risk of cancer.

An analysis of data from 10 studies estimated that every 50 gram portion of processed meat eaten daily increases the risk of colorectal cancer by about 18%.”

How does processed and red meat cause cancer?
Red and processed meat are rich in heme iron, responsible for the characteristic red color and flavor (Heme is what makes meat taste like meat) of the meat. When heme interacts and breaks down with the digestive process in the gut, it forms and gives rise to N-nitroso compounds (NOCs), which have the potential to harm the cells lining the bowel and in the long term increase the risk of cancer. Heme iron is predominantly found in meat, fish, and poultry, and it happens to be the most easily absorbed form of iron for your body, with up to 30 percent absorption rates. This means that meat consumption significantly elevates your iron levels compared to non-heme iron sources. Iron overload and colorectal cancer risk have been examined in numerous studies.

12. Nachos

Nachos are undoubtedly a favorite snack for many due to their savory, cheesy, and crunchy goodness. They’re often served at sports events, movie theaters, gatherings, and of course our kitchen tops because of their convenience and crowd-pleasing flavor.
Nachos typically consist of tortilla chips generously layered with melted cheese and maybe topped with a variety of ingredients like jalapeño peppers, sour cream, guacamole, and salsa.
So the question is do they deserve to be in your kitchen as regular eating food items? The answer is no as they are highly processed food, often containing unhealthy saturated fats and a high-calorie count. The frying process to make the tortilla chips can add excess oil to the dish, contributing to its unhealthy profile. Moreover, the cheese toppings can be high in sodium, and many commercially prepared nachos include added preservatives to prolong their shelf life.

13. Canned Fruits

Fruits packed in water or fruit juice are a good choice, fresh fruits are the best choice but for canned fruits in sugar syrups, oh just leave them where they are lying no need to touch them, they are worse for your health. Canned fruit contains high-fructose Corn Syrup (HFCS), corn syrup, sugar, artificial flavors, taste enhancers, preservatives, and many other ingredients that are not necessary to be consumed when you have the choice to eat fresh fruits.

14. Ready-to-eat Breakfast Cereals

Ready-to-eat (RTE) breakfast cereals are processed grain formulations suitable for human consumption without further cooking in the home. They are highly processed and rich in refined grains and added sugar, often leading to overeating and constant snacking. Added sugars in the cereal offer no nutritional benefit to you, and eating these empty calories in excess can lead to weight gain over time.
Breakfast cereals made with refined grains and sugars are just simple carbs with a high glycemic index. Carbohydrates or high glycemic index food items metabolize into glucose more quickly which means it can cause a sharp spike in blood sugar levels. This rapid increase in blood sugar can lead to a quick burst of energy followed by a crash, leaving you feeling hungry and fatigued shortly after eating.
Frequent consumption of high glycemic index foods may contribute to weight gain and can be problematic for individuals with diabetes or those looking to maintain stable energy levels throughout the day.

15. Doughnuts, Cakes, and Pastries

Every human has a great liking for sweet-tasting foods but if they are consumed regularly, they may contribute to weight gain. These food items are loaded with trans fats, saturated fat, sugar, refined flour, and many other unhealthy artificial ingredients. This type of carbs is considered to have a high glycemic index which means it raises your blood sugar by rapidly digesting and causing substantial fluctuations in blood sugar.
What are High Glycemic Index (GI) Foods?

Foods that are broken down quickly by your body and cause a rapid increase in blood glucose have a high GI rating. All sugary foods and beverages have a high glycemic index.

16. Condiments

Condiments such as ketchup, BBQ sauce, honey mustard, French dressing, mayonnaise, and similar options can often contain high levels of salt, fat, and sugar, along with other unnecessary ingredients. These additives not only enhance the flavor but can also add excess calories to your meal. It’s important to use condiments in moderation and be mindful of their nutritional content, as they can contribute to an unhealthy diet when consumed excessively.

17. Hard Candies, Fondants, Caramels, and Jellies

Candies are simply sugar-based products mostly enjoyed by everyone in the world, candies often lie on dining tables or boxes in kitchen racks. Which we often consume after meals, when getting bored, or whenever we feel like eating something to enhance the tasty buds. But candies are a big source of extra calories, spike blood sugar levels, and can impact dental health too.
According to WHO, dental caries develops when bacteria in the mouth metabolize sugars to produce acid that demineralizes the hard tissues of the teeth (enamel and dentine). While these candies can be enjoyable in moderation, it’s essential to be mindful of their sugar content and potential impact on your dental and overall health.

18. Seafood High in Mercury Content

Mercury is a naturally occurring toxic metal that can be harmful to human health, we are exposed to mercury mostly by seafood items. It is known that nearly all fish contain traces of mercury but few fish species tend to accumulate higher levels of mercury than others, so it’s advised to completely avoid these fishes in your diet to avoid health problems.
Fish that are known to contain high levels of mercury include shark, bluefin tuna, swordfish, mackerel, marlin, and Tilefish (from the Gulf of Mexico). To make safer seafood choices, especially if you’re pregnant, nursing, or concerned about mercury exposure, you can refer to guidelines provided by health agencies and choose fish from the “Low Mercury” category like salmon, trout, sardines, tilapia, anchovies, cod, catfish and more.

19. Table Salt

Salt is a natural resource found abundantly on the planet, salt comes with many names like table salt, common salt, or iodized salt. It is an essential nutrient for nerve and muscle function, blood pressure control, fluid regulation, thyroid health, kidney health, and making our food tasty. But over time, excessive consumption over time can lead to several health issues and the most common is high blood pressure. The chronic elevation of blood pressure exerts added force against the walls of arteries which causes damage to blood vessels and arteries.

Takeaway

By making informed choices, being mindful of what we eat, and prioritizing fresh, whole foods, we can enjoy a healthier and more vibrant lifestyle. So, let’s be conscious consumers, occasional indulgence is acceptable but do not be slaves of processed, high salt, high fat, and sugary foods.
Your journey to better health starts in the kitchen, and it’s up to you to make it a stronghold of nutritious choices that align with your preferences and well-being. Here’s to a healthier, happier you!

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At womenself.com, we encourage you to step into your true self, challenge the norms, and write your own story, because there is no one else like you.
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