You may not love spinach, but Popeye knew what he was doing. Today’s visits to the store are overwhelming, with aisles filled with things we “shouldn’t eat”—from carbs and fats to non-organics and sugars. As you dissect your diet, start by stocking up on fresh foods (fruits, vegetables, lean meats) and removing packaged, processed foods from your cupboard. It’s no myth–many processed ingredients do pose a direct risk to your health.

What’s in these unhealthy foodstuffs? Check out the list below for the most common offenders.

1. Trans-fats: A Harvard nutrition expert has labeled trans-fats “the biggest food-processing disaster in U.S. history.” Causing premature deaths in thousands of young and middle-aged patients each year, trans-fat overload can be catastrophic to your heart. Why? Trans-fats (also called “partially hydrogenated oils”) increase bad cholesterol and decrease good cholesterol in your bloodstream—which leads to arterial clogs and valve damage. You’ll find trans-fats in crackers, cookies, margarine and many bakery items—so read your labels and avoid them when you can.
2. Sodium: If you have hypertension, your physician may have already told you to lay off the salt. Processed foods are full of sodium, which causes fluid retention and elevated blood pressure. Salt is essential for your body, but in much smaller doses than most of us consume.
3. High-fructose corn syrup: This refined sweetener extends the shelf-life of your favorite processed foods—but leads to many health problems, including obesity, lowered immunity, adult-onset diabetes and diverticulosis. In addition, the additive fills your body with empty, nutrition-less calories—and promotes tooth decay. High fructose corn syrup appears in breads, pastries, crackers, cookies and fruit-flavored drinks. Opt for fresh fruit, unsweetened beverages and syrup-free baked goods when possible.
4. White flour: While most states require white flour to be enriched with a few minerals like thiamin and niacin, white flour has little to no nutritional value. Used in boxed, processed foods and white breads, white flour has been stripped of its nutritional value during bleaching and refining. It can actually “gum up” your intestines and lead to constipation, since its healthy fibrous content has also been removed. 

At Barker Bariatric Center, we urge you to take a long look at food labels before indulging. Rather than living on frozen meals, sugary breakfast cereals, hot dogs and freeze-dried items—shop on the perimeter of the grocery store. It’s here that you’ll find a healthier selection of produce, low-fat dairy products, and whole grains. The occasional processed food item won’t hurt, but it’s important to educate yourself about what you’re using to fuel your body.

Tune in next week for a fascinating study on the link between processed foods and depression.