16 Foods You Should Never Eat: Dietitian Advice for Healthier Choices
Discover the top 16 foods experts recommend you avoid for better heart health, lower cancer risk, and improved well-being.
16 Foods You Should Avoid Eating, According to Dietitians
Optimizing your diet is one of the most effective paths toward better health, longevity, and disease prevention. Nutrition experts and registered dietitians have identified a list of foods that provide little nutritional value and may contribute to serious health problems if consumed frequently. Below, we cover the key foods to avoid, why they present risks, and offer healthier alternatives for your daily routine.
Table of Contents
- Salami
- Juice Cocktail
- Packaged Donuts
- Soda
- Raw or Undercooked Meat
- Breakfast Cereals
- Processed Meats
- Alcohol
- High-Fructose Corn Syrup
- Monosodium Glutamate (MSG)
- Trans Fats
- BHA and BHT
- Potassium Bromate
- Fake Fruit Juice
- Microwave Popcorn
- Fried Foods
Salami
Salami is a staple of many lunch sandwiches but comes with a host of nutritional downsides. As a cured meat, salami contains high levels of saturated fat and sodium nitrites, which have been linked to hypertension, heart disease, and the potential formation of harmful inflammatory compounds associated with cancer risk. Health professionals advise limiting intake, particularly for individuals managing heart health or blood pressure issues.
Healthier alternative: Opt for freshly grilled chicken or turkey breast for sandwiches, which offer lean protein without excessive sodium or preservatives.
Juice Cocktail
Many people mistake “juice cocktail” drinks for healthy choices. The word “cocktail” typically signals the addition of extra sugar, which can contribute to weight gain, blood sugar spikes, and increased risk for chronic diseases. Registered dietitians recommend choosing 100% fruit juice (in moderation) or whole fruits for vitamins, fiber, and antioxidants without the calorie load.
Packaged Donuts
Packaged donuts are typically made from refined carbohydrates and deep-fried in oils high in trans fats. These choices can elevate LDL (bad cholesterol), lower HDL (good cholesterol), and increase inflammation, raising the risk of obesity, diabetes, and cardiovascular disease. Donuts also lack meaningful fiber, vitamins, or minerals.
Healthier alternative: Look for baked versions made with whole-grain flours and reduced sugar or make homemade treats with nutritious ingredients.
Soda
Soda and other sugary drinks are among the worst offenders for overall health. With high levels of added sugar, regular consumption is linked by the CDC to obesity, type 2 diabetes, heart disease, cavities, and gout. Some specialty beverages (like slushes or frozen coffee drinks) can contain up to 80 grams of sugar—a staggering 20 teaspoons in one serving. Experts advise minimizing intake of sweetened beverages in favor of water, herbal teas, or drinks lightly sweetened with fruit.
Health tip: Cut back gradually and experiment with sparkling water and fresh lemon or lime for flavor.
Raw or Undercooked Meat
Consuming raw or undercooked meat can be especially hazardous for individuals with compromised immune systems (such as cancer patients). These foods carry an increased risk of bacterial contamination, including E. coli, salmonella, and listeria—all of which can cause severe illness. Experts stress the importance of cooking meat to safe temperatures and avoiding raw seafood if you are immunocompromised.
Breakfast Cereals
Though marketed as a convenient morning choice, many popular breakfast cereals use processed flour and added sugars, which have a high glycemic index. This leads to dramatic blood sugar swings and, over time, increases the risk of obesity, insulin resistance, and metabolic syndrome. Even “whole grain” cereals may contain highly refined ingredients.
Healthier alternative: Choose old-fashioned oats or unsweetened whole-grain muesli topped with fruit, nuts, and seeds for lasting energy.
What others are reading
Processed Meats
Processed meats—including lunch meats, bacon, sausage, hot dogs, and jerky—are consistently linked with increased risks for heart disease, cancer, and hypertension. The substances used to preserve these foods, such as nitrites and nitrates, may form carcinogenic compounds. Processed meats are also very high in sodium, which exacerbates blood pressure and heart risk.
Healthier alternative: Limit intake of processed meats. Swap for minimally processed, lean poultry, fish, beans, or tofu in your meals.
Alcohol
Alcohol provides empty calories and is metabolized as a toxin, making fat burning less efficient. Multiple studies have demonstrated that even moderate alcohol intake can shorten life expectancy and increase the risk of certain cancers. For cancer patients, avoiding alcohol is essential for maintaining strength and resilience during treatment.
Health tip: If you choose to drink, keep it infrequent and moderate, and always pair with food. Consider sparkling water or herbal drinks as alternatives.
High-Fructose Corn Syrup
High-fructose corn syrup is a sweetener found in many processed foods—breads, candies, yogurts, salad dressings, canned vegetables, and cereals. Excessive consumption is toxic to the liver and can drive insulin resistance, increasing the risk of diabetes and heart disease. Nutritionists recommend reading labels and steering clear of foods with this ingredient.
Smarter swap: Check ingredient lists and choose options sweetened with natural sources (like real fruit or honey in moderation).
Monosodium Glutamate (MSG)
MSG is a flavor enhancer found in some Chinese foods, chips, packaged snacks, seasonings, soups, and lunch meats. It’s a common trigger for migraines and contains substantial sodium, exacerbating high blood pressure. While the FDA considers MSG generally recognized as safe in typical quantities, sensitive individuals and those managing hypertension may wish to avoid it.
Tip: Look for MSG and its 20 “hidden” ingredient names (such as hydrolyzed protein, autolyzed yeast, and glutamate).
Trans Fats
Trans fats are unnatural fats made by hydrogenating oils, common in baked goods, margarine, chips, crackers, and frying oils. These fats not only elevate LDL cholesterol and reduce HDL, but also increase systemic inflammation. Although partially hydrogenated oils have been largely phased out in the US, avoid products where they are still present, or foods made with margarine and commercial shortening.
Smarter choice: Select items made with healthy fats like olive or avocado oil.
BHA and BHT
BHA and BHT are chemical preservatives found in potato chips, gum, cereal, frozen sausages, enriched rice, lard, shortening, candy, and gelatin desserts. Both are derived from petroleum, and animal studies suggest BHA is a likely human carcinogen; BHT has been linked to cancer at lower levels. Nutrition authorities recommend limiting these additives wherever possible.
Tip: Choose foods with minimal and recognizable ingredients.
Potassium Bromate
Potassium bromate is a flour improver sometimes used in baked goods and breads to increase volume and texture. Health professionals have flagged it as a possible carcinogen, and it’s banned in many countries outside the US. Seek bread and bakery products that specify bromate-free on labels.
Healthier option: Look for organic, whole-grain breads free from chemical additives.
Fake Fruit Juice
Many products labeled as “fruit juice” actually contain little to no real fruit, and are instead sweetened water with artificial flavors, colors, and high-fructose corn syrup. These can deliver as much sugar as soda without any nutritional benefit. Always read the label and opt for 100% fruit juice—or, better yet, whole fruits—for a nutritious snack.
Microwave Popcorn
Microwave popcorn is popular for its convenience, but many varieties contain artificial butter flavoring (diacetyl), trans fats, and chemical preservatives linked to lung disease and systemic inflammation. Some brands are making strides with healthier oils and flavors, so read labels carefully.
Healthy tip: Pop organic kernels in olive oil or an air-popper at home.
Fried Foods
Fried foods are high in calories, unhealthy fats (often trans or saturated), and increase the risk of obesity, heart disease, and insulin resistance. These foods have little nutritional value and frequently contain additives, excessive salt, or sugar. If you crave crunch, bake or air-fry your favorite snacks for a healthier alternative.
Frequently Asked Questions (FAQs)
Q: Can I ever eat these foods, or do I need to avoid them completely?
A: Most nutrition experts agree that strict avoidance is rarely necessary for the general public; moderation is key. Occasional enjoyment of a favorite treat is not likely to cause harm, but limiting frequency and quantity improves long-term health.
Q: What are some healthy swaps for my favorite processed foods?
A: Swap refined snacks for fruit, nuts, or veggies. Choose lean proteins like grilled chicken instead of processed meats. Try baked versions made with whole grains for donuts or chips.
Q: Why are processed meats so risky for heart and cancer health?
A: Chemicals and preservatives used to extend shelf life, such as nitrites and nitrates, can form compounds linked to cancer, hypertension, and heart disease with regular consumption.
Q: How do I spot unhealthy foods in the grocery store?
A: Read ingredient lists, watch for added sugars (syrup, juice cocktail), trans fats (partially hydrogenated oils), chemical preservatives (BHA/BHT), and sodium nitrite/nitrate. Shorter, recognizable ingredient lists are better.
Summary Table: Foods to Avoid and Why
| Food | Main Risk/Concern | Recommended Alternative |
|---|---|---|
| Salami / Processed Meats | High sodium, nitrites, saturated fat, increased heart/cancer risk | Lean grilled chicken, turkey, beans |
| Soda / Juice Cocktail | High sugar, metabolic syndrome risk, empty calories | Sparkling water, real 100% fruit juice, tea |
| Packaged Donuts | Trans fats, refined flour, high sugar | Homemade baked treats, whole grains |
| Breakfast Cereals | Refined grains, high sugar, blood sugar spikes | Old-fashioned oats, unsweetened muesli |
| Alcohol | Empty calories, increased cancer risk | Non-alcoholic beverages, herbal tea |
| Microwave Popcorn | Trans fats, diacetyl, preservatives | Home-popped organic kernels, olive oil |
Conclusion
Improving your diet doesn’t have to be about deprivation—it’s about making informed choices that support your metabolic, heart, and overall health for years to come. By limiting or avoiding the foods outlined above and choosing nutrient-dense alternatives, you set yourself up for better outcomes and a more vibrant life. Consult with registered dietitians for personalized guidance if you have existing health conditions or specific dietary needs.
References
- https://www.prevention.com/food-nutrition/a20480944/worst-food-additives/
- https://www.prevention.com/food-nutrition/healthy-eating/a63423411/foods-you-should-not-eat/
- https://www.prevention.com/food-nutrition/healthy-eating/a64555232/effects-of-processed-meats-heart-health/
- https://www.prevention.com/food-nutrition/g20498199/foods-you-should-never-eat/
- https://www.prevention.com/health/health-conditions/g26221895/worst-foods-heart-health/
- https://www.prevention.com/food-nutrition/healthy-eating/g20465180/foods-to-never-eat-past-expiration-date/
- https://www.prevention.com
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7213043/
- https://cms.illinois.gov/benefits/stateemployee/bewell/foodforthought/stroke-prevention-diet-july22.html
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