Causes Of Malnutrition And Overeating. List Of The Most Unhealthy Foods And Related Health Problems

Junk food: a list of the worst foods

We all eat at least 2-3 times a day, every day, throughout our lives. Not surprisingly, the food we choose to have an extraordinary impact on us and our lives. We often underestimate the contribution of nutrition to our health. And in vain, because malnutrition can cause many diseases.

The reasons for malnutrition can be different:

• lack of food culture;

• appetite disorders;

• broken power supply;

• malnutrition;

• improper eating behavior;

• unhealthy eating habits;

• food on the go

• and of course, a large number of harmful foods in the diet.

It is with harmful products that we will begin. In fact, we can often not even suspect how harmful this or that product is and use it every day, thereby harming our health.

It is important to know your enemy by sight, so today we are analyzing unhealthy food and getting acquainted with malnutrition products. Knowing what not to do will make it easier to switch to a healthy diet and a healthy lifestyle in general. So, let's begin.

List of the worst foods:

1. Sweet drinks

   While added sugar is one of the worst ingredients in the modern diet in general, some of its sources are the most harmful. Okay, sugary drinks are the worst guys in this company. And here's why: when you drink liquid calories, your brain doesn't perceive them as food. As a result, you can greatly increase your total calorie intake without even noticing it. In addition, such drinks contain practically no useful nutrients, and their absence can threaten us with beriberi.

   In addition, high sugar intake is strongly associated with insulin resistance, non-alcoholic fatty liver disease, and other serious diseases, including type 2 diabetes and heart disease.

   And of course, sugary drinks are very high in calories - drinking them in large quantities can lead to weight gain and obesity.

   Study: Effects of Soft Drink Consumption on Nutrition and Health: A Systematic Review and Meta-Analysis, Effects of carbohydrates on satiety: differences between liquid and solid food, Sugar-sweetened beverages, weight gain, and incidence of type 2 diabetes in young and middle-aged women, Added intake sugar and cardiovascular diseases mortality among US adults, Dietary sugars and body weight: systematic review and meta-analyses of randomised controlled trials and cohort studies

   Alternative:

   • water with lemon and mint

   • coffee without additives

   • tea

   • chicory

   • match

    

2. Pizza

   Pizza is one of the most popular, but at the same time harmful products. Most pizzas are made with unhealthy ingredients, including highly refined pastry made from low-quality wheat flour and highly processed meats. In addition, pizza is extremely high in calories.

   Recommended

   "Vitamins for colds: why take and their benefits for the body" More

   Alternative:

   • Finding healthier options in cafes, be sure to look at the composition.

   • Homemade pizza: this way you will be sure of the quality of the ingredients used and can make it less calorie.

    

3. White bread

   Most of the types of bread that we find on store shelves are unhealthy foods, especially if consumed in large quantities. The reason is that such bread is made from refined wheat flour, which contains a small amount of fiber and essential nutrients. To understand that such a product is not suitable for proper nutrition, just look at the composition: first grade flour, sugar, starches, various additives. Do we want all this to enter our body? In addition, bread can cause sharp spikes in blood sugar levels.

   Study: Glycemic index for 60+ foods

   Alternative:

   • If you eat gluten - choose whole grain bread with a good composition and a minimum of ingredients.

   • If you exclude gluten - pay attention to buckwheat bread (you can search in specialized stores or cook it yourself).

   • Bread.

    

4. fruit juices

   Many consider juice part of a healthy diet. But while it contains some antioxidants and vitamin C, it also contains a lot of liquid sugar.

   In fact, there are even studies showing that fruit juice contains just as much sugar as sugary drinks like Coke or Pepsi, and sometimes even more.

   Research: Fruit juice: just another sugary drink?

   Alternative:

   • Some fruit juices may have health benefits despite their sugar content, such as pomegranate and blueberry juices.

   • However, they should be consumed only from time to time, and not as a daily part of the main diet.

    

5. breakfast cereal

   Sweetened breakfast cereals are not part of a complete diet. Their basis is processed cereals such as wheat, oats, rice and corn. To make them tastier, the grains are roasted and crushed, a large amount of sugar and flavors are added. Some cereals are so sweet that they can even be compared to candy.

   Unfortunately, they are especially popular among children and are often the cause of malnutrition in children and adolescents.

    

   Alternative:

   • Choose breakfast cereals that are high in fiber and low in sugar.

   • Make your own granola, or better yet, just make porridge in the morning.

    

6. Pastries, cookies and cakes

   Most pastries, cookies and cakes are unhealthy diets. The desserts we buy in stores are usually made with refined sugar, refined wheat flour, and trans fats. Can we consider such a product as part of a complete diet? Of course not. While these treats can be delicious, remember that they are low in the nutrients we need, but high in calories and preservatives.

   Recommended

   "Effective diet for the day: pros and cons" Read more

   Alternative:

   • Greek yogurt;

   • coconut yogurt;

   • fresh fruits and berries;

   • dark chocolate;

   • chia pudding;

   • coconut urbech;

   • coconut chips;

   • homemade desserts from healthy ingredients.

    

7. French fries and chips

   Whole potatoes are not unhealthy in and of themselves and can be part of a healthy diet. However, the same cannot be said for french fries and potato chips. These foods are high in calories and easy to overeat. Several studies even link french fries and potato chips to weight gain.

   In addition, these foods may contain large amounts of acrylamides, carcinogens that form when potatoes are fried, baked, or fried.

   Research: Acrylamide: an update on current knowledge in analysis, levels in food, mechanisms of formation, and potential strategies of control

   Alternative:

   • Eat potatoes boiled, not fried.

   • If you want something crunchy, replace the potato chips with carrots or nuts (watch your portion!).

    

8. fried food

   Frying is one of the most unhealthy cooking methods. This is not the best option for proper nutrition. Of course, the products prepared in this way are very tasty, but at the same time, they are terribly high-calorie. In addition, cooking over high heat produces several types of harmful chemical compounds. These include acrylamides, acrolein, heterocyclic amines, and advanced glycation end products.

    

   In addition, many of the chemicals released when cooking over high heat have been linked to an increased risk of cancer and heart disease.

   Study: Effects of consumer food preparation on acrylamide formation, Exposure to multiple sources of polycyclic aromatic hydrocarbons and breast cancer incidence

   Alternative:

   • Choose healthier cooking methods such as boiling, stewing and steaming.

    

9. Low carb but unhealthy foods

   If you have been interested in the subject of nutrition for a long time, then many of the unhealthy foods on this list may be obvious to you. But even sophisticated lovers of proper nutrition can have unhealthy habits. For example, you follow such a popular now low-carbohydrate diet. That's all well and good, but while you're monitoring a variety of whole, low-carb foods in your diet, you may not notice how you're slowly starting to switch to processed, low-carb substitutes for natural foods. These include low-carb chocolate bars and other meal replacements. These foods are bad in that they are heavily processed and littered with additives. Including a large number of such foods in your diet, you thereby reduce the number of complete foods, which can lead to vitamin deficiency and malnutrition in general.

   Recommended

   "Proteins in products for weight loss: features of protein diets and a sample menu" More

   Alternative:

   • While on a low-carb diet, aim for naturally low-carb foods, including eggs, seafood, and leafy greens.

    

10. Gluten-free replacements for unhealthy foods

    Now in the field of nutrition there is a lot of information about the dangers of gluten. Despite the fact that the question is not unambiguous and requires, first of all, an individual approach, many of us independently decide to give up gluten. And that's not bad. But what do we do in such a situation? Of course, we are looking for alternatives. This is where the threat to proper nutrition comes in. We are starting to replace healthy gluten-containing foods with processed and unhealthy gluten-free foods. So we deprive ourselves of the necessary substances and come to malnutrition.

    "Gluten-free substitutes" are often high in sugar and refined grains such as corn starch or tapioca starch. These ingredients are very low in nutrients and can also cause blood sugar spikes.

    Alternative:

    • Foods that are completely gluten-free, such as unprocessed plant and animal products.

     

11. Low fat yoghurts

    Yogurt itself is not a bad product and may well become part of a healthy diet. However, most of the yogurts we see in our stores are not good for our body. They are most often low in fat, but loaded with sugar to offset the flavor that fats usually provide. Simply put, most yogurts replace healthy natural fats with unhealthy ingredients. In addition, many yogurts no longer contain probiotic bacteria, as pasteurization kills most of the bacteria.

     

    Alternative:

    • Greek yogurt of normal fat content;

    • coconut yogurt.

    * Be sure to check the composition on the package! You will be surprised how many extremely unhealthy products you can see there.

     

12. agave nectar

    Unexpected to see him on this list? Indeed, agave nectar is a sweetener that is often touted as a healthy part of a healthy diet. But this is not entirely true: agave nectar is a refined and extremely fructose-rich product. In fact, it contains more fructose than many other sweeteners. While table sugar contains 50% fructose, high fructose corn syrup is about 55%, and agave nectar is 85% fructose. Is it bad? Of course yes. Many studies now confirm that high amounts of fructose from added sweeteners can lead to serious health problems.

    Study: Adverse metabolic effects of dietary fructose: results from the recent epidemiological, clinical, and mechanistic studies

    Alternative:

    • Stevia.

    • Erythritol.

     

13. Ice cream

    Despite the fact that ice cream is very tasty and pleasant, we must not forget that it has a lot of sugar and empty calories.

    Recommended

    "Protein Deficiency: Symptoms and Diagnosis" More

    Alternative:

    • You can find healthier brands.

    • Make your own ice cream using fresh fruits and berries.

     

14. Chocolate bars

    Eating a couple of chocolate bars a day is malnutrition. They are high in sugar, refined wheat flour, and processed fats, but very few of the nutrients we need.

    Moreover, these delicacies will make you feel hungry again very soon, which will subsequently lead to overeating and gluttony.

     

    Alternative:

    • fruit;

    • berries;

    • nuts;

    • a piece of good quality dark chocolate.

     

15. processed meat

    Meat is a great source of healthy nutrition, but this is not the case with processed meat sources. So, studies show that people who eat processed meat have a higher risk of many serious diseases, including colon cancer, type 2 diabetes, and heart disease.

    Study: Red and processed meat consumption and risk of incident coronary heart disease, stroke, and diabetes: A systematic review and meta-analysis

    Most of the studies are observational in nature, meaning they cannot prove exactly what processed meat is to blame. However, a fairly strong statistical relationship between studies suggests that such products should, if not be excluded, then at least severely limited.

    Alternative:

    • If you still want to eat bacon or sausages, try to find healthier options with the least amount of unhealthy ingredients.

     

16. processed cheese

    In moderation, cheese can be healthy - it's loaded with nutrients. However, processed cheeses have nothing to do with regular cheese. They are mostly made from fillers and artificial ingredients that give the product the desired look and texture but do not provide any benefit to our health.

    Alternative:

    • Real cheese: feta, mozzarella, etc.

     

17. Fast food

    In the field of healthy eating, the use of such products is not rational. Despite the low prices, speed and convenience - fast food is harmful: it can contribute to the risk of developing many diseases and cause great harm to overall health. Especially beware of fried foods.

     

    Alternative:

    • Already now, due to the growing popularity of healthy eating, many chains have begun to offer healthier options.

     

18. High calorie coffee drinks

    A little rehab for coffee drinkers: this drink itself isn't that bad, unless you have an individual reaction. It is rich in antioxidants, has many health benefits and can be part of a complete diet. For example, some studies show that people who drink coffee have a lower risk of serious diseases such as type 2 diabetes and Parkinson's disease.

    Study: Coffee, decaffeinated coffee, and tea consumption in relation to incident type 2 diabetes mellitus: a systematic review with meta-analysis

    But here's the catch: all of these positive traits are inherent in black coffee without additives. Whereas we are used to taking coffee in coffee shops with a lot of cream and additives - and now this is an unhealthy story. One such drink can contain half of our daily calories. Imagine if we did this every day - how many empty calories would we get?!

    Alternative:

    • black coffee without sugar;

    • armor coffee (coffee with the addition of coconut oil or GHI oil);

    • coconut milk coffee.

     

19. processed food

    The easiest way to eat healthy and lose weight is to avoid processed foods as much as possible, as they are often loaded with salt and sugar in excess.

    Recommended

    "Vitamin B12 Deficiency: Symptoms and Causes" Read More

    Alternative:

    • When shopping, be sure to read food labels.

    • Try to fill your cart with plenty of vegetables and other whole foods.

     

20. Sugar and refined grains

    It's important to avoid - or at least limit - foods that contain added sugars, refined grains, and artificial trans fats. These are some of the most unhealthy yet most common foods in the modern diet. Therefore, it is so important to read the compositions, because even the so-called healthy products, with the inscriptions “pp” and “sugar-free” on the front packaging, can contain a huge amount of sugar and artificial additives in their composition.

    Alternative:

    • Aim to fill your diet with whole foods, with little or no ingredients.

    • For example, fresh fruits and vegetables, whole grains.

     

The concept of "bad food"

Now you probably have the concept of bad food. Let's summarize: we can attribute to unhealthy food those foods that harm our body and cause various diseases. In addition, malnutrition can also include those foods that do not bring us any benefit - the so-called "empty calories". They take the place of healthy, whole foods in our diets and can even cause beriberi symptoms because they don't get all the nutrients we need.

Causes of malnutrition and overeating

We seem to know what foods we shouldn't eat, but for some reason we keep doing it over and over again. We want to get away from malnutrition and gluttony, but in the evenings we still overeat sweets, and on weekends we certainly go to fast food. Why is this happening? Let's figure it out.

1. Firstly, our unhealthy eating behavior is influenced by the lifestyle we lead and the daily routine. Surprisingly, a simple lack of sleep can lead you to overeat. Therefore, when trying to get away from malnutrition, it is very important to first establish a sleep schedule. What can help:

   • Go to bed and get up at the same time.

   • Fall asleep before 23:00.

   • Do not use your phone or computer an hour before bedtime.

   • Ventilate the room before going to bed.

      

    

2. The second common reason is the wrong diet. If you skip breakfast, snack on one chocolate bar at work and only drink coffee during the day - of course you will overeat in the evening! And here it is no longer up to healthy food and salads, all the most harmful things that are in the refrigerator will be used.

3. The third reason is an unbalanced breakfast. A full breakfast will help you stick to a healthy diet. The whole eating behavior during the day depends on what the first meal will be. Include in your breakfast: protein, healthy fats, fiber and some carbohydrates - this will ensure you are full for a long time and do not want to snack.

4. The fourth reason, eating while watching TV and buried in the phone. So you do not notice satiety and eat more than necessary. Try putting your phone away while eating and focus on the food and the process itself.

5. The fifth reason is bad eating habits. Sometimes we eat something not because we want it, but simply out of habit. This includes tea with candy at work, trips with friends to fast food, rewarding yourself with buying sweets. Replace bad eating habits with better ones. Thank yourself with a massage or a bath, go for a walk with your friends instead of going to a cafe, snack on nuts instead of chocolate with your colleagues.

• Bad eating habits of family members.

• Psychological factors.

• Family lifestyle.

Children whose parents or other family members are overweight or obese are more likely to follow suit in eating behavior. A poor diet high in fat and sugar and low in nutrients can cause children to gain weight quickly. In addition, fast food, sweets and sugary drinks are one of the main culprits in many diseases of children.

Some kids don't eat right because their parents just don't know how to choose and prepare healthy foods. Therefore, it is so important that parents receive knowledge in the field of nutrition, monitor their diet and set the right example for the child.

In adolescence, the main causes of malnutrition are:

• Lack of a balanced breakfast.

• Poor food at school.

• Abuse of fast food, independent purchase of chips, chocolate and soda.

• Lack of knowledge about proper nutrition.

In these cases, the example of the parents will also help. In addition, it is important to provide the teenager with a variety of healthy food at home - he must have a choice of the right and tasty products.

For students, the main causes of malnutrition are their lifestyle:

• it is the absence of time;

• inability to cook and choose products independently;

• ignorance of the basics of good nutrition;

• desire to save money on groceries.

Help the body digest junk food

Of course, everything must be done to ensure that the food is as healthy and complete as possible. But in our daily lives, we often don't have time to prepare healthy meals, snack on the go, and sometimes overeat unhealthy foods with friends. What to do if you still failed to avoid malnutrition? Here are some tips to help your body digest junk food:

• Start your meal with salad and greens.

• If you are going to eat something high-carb, add healthy fats and protein to this meal.

• Before eating, drink a glass of water with a teaspoon of apple cider vinegar.

• Use ginger root - it can help with congestion in the gastrointestinal tract and feelings of heaviness.

• Remember to drink enough water.

• Keep an eye on fiber and introduce additional fiber sources as needed, such as psyllium.

• Keep your gallbladder working.

• To improve digestion, include in your diet: fermented vegetables and drinks (kombucha, coconut yogurt), natural spices and herbs.

• In rare cases, use supplements such as betaine hydrochloride (a source of hydrochloric acid) and enzymes: pepsin, papain, bromelain, pancreatin, ox bile extract.

• Eat in a calm environment, eliminating all stressors - this will also help digestion.

The healthiest foods

So, what not to eat, we have already analyzed in detail, now it's time to discuss another area of ​​\u200b\u200bnutrition and talk about healthy foods. In fact, there are a lot of healthy foods, so eating right is not so difficult. You just need to fill your diet with whole foods as much as possible. To do this, use this list of the most saturated with useful substances products.

1. Salmon

   A 100-gram piece of wild salmon contains 2.8 grams of omega-3s, along with plenty of high-quality animal protein and plenty of vitamins and minerals, including plenty of magnesium, potassium, selenium, and B vitamins.

    

2. Cale

   He is simply a champion in the content of vitamins, minerals, fiber, antioxidants and various biologically active compounds.

    

3. Seaweed

   They are especially rich in minerals such as calcium, iron, magnesium, manganese, iodine.

    

4. Garlic

   Rich in vitamins C, B1, B6, calcium, potassium, copper, manganese, selenium, sulfur. There are studies showing that garlic has significant antibacterial and antifungal properties: Effects of fresh garlic extract on Candida albicans biofilms

    

    

5. Liver

   Eating liver even once a week is a good way to get optimal amounts of vital nutrients.

    

6. Blueberry

   These berries are loaded with powerful antioxidants, including anthocyanins and various other plant compounds, some of which can cross the blood-brain barrier and have protective effects on the brain: Chemical principles and bioactivities of blueberry.

    

7. Eggs

   Egg yolks have been unfairly demonized for their cholesterol content, however studies show that dietary cholesterol is not something to worry about. Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations. Thus, egg yolks are one of the most nutritious foods on the planet, and whole eggs are so nutritious that they can be considered “natural multi-vitamins.”

    

    

8. Dark chocolate (cocoa)

   Numerous studies show that dark chocolate has powerful health benefits, including improved blood flow, lowering blood pressure, lowering oxidized LDL, and improving brain function.

   Study: Effects of chocolate, cocoa, and flavan-3-ols on cardiovascular health: a review systematic and meta-analysis of randomized trials, Effects of low habitual cocoa intake on blood pressure and bioactive nitric oxide: a randomized controlled trial, Effects of cocoa powder and dark chocolate on LDL oxidative susceptibility and prostaglandin concentrations in humans

    

9. shellfish

   Shellfish are among the best sources of vitamin B12 in the world. They also contain vitamin C, various B vitamins, potassium, selenium, and iron.

    

10. Broccoli

    Rich in Vitamin C, just one cup provides 135% of your daily needs. In addition, it contains vitamin K, folate and antioxidants.

     

1. Carrot

   Carrots are one of the richest sources of beta-carotene, which is responsible for vitamin A. Just one cup of carrots provides 428% of your daily vitamin A requirement, which promotes good vision and immune health.

   Study: Vitamin A: biomarkers of nutrition for development 1,2,3,4

    

2. brown rice

   Composed primarily of carbohydrates, with 4 grams of fiber per cup (195 grams) and plenty of B vitamins, magnesium, phosphorus, and manganese. The health benefits of brown rice include reducing the risk of type 2 diabetes and cardiovascular disease, as well as promoting weight management.

   Study: White Rice, Brown Rice, and Risk of Type 2 Diabetes in US Men and Women

    

3. edamame

   Boasts a high content of fiber and nutrients, including vitamin K, folic acid and almost all the micronutrients the body needs. Plus, it's a rich plant-based protein source, providing 17 grams per cup (155 grams).

    

4. Quinoa

   Quinoa is a complete source of protein, which means it provides the body with all the essential amino acids. In addition, quinoa contains antioxidants, fiber, B vitamins, vitamin E, iron, manganese, zinc and a number of other trace elements.

   Studies show that the healing properties of quinoa promote brain health and may help prevent the development of heart disease.

   Study: Nutrition facts and functional potential of quinoa (Chenopodium quinoa willd.), an ancient Andean grain: a review, Quinoa (Chenopodium quinoa Willd.): composition, chemistry, nutritional, and functional properties

    

5. Berries

   Berries are nutritional superstars. Their incredible antioxidant content makes them one of the healthiest foods, as they are considered one of the best sources of natural antioxidants. Berry consumption has been linked to the prevention of certain chronic diseases such as heart disease, Alzheimer's disease, and some types of cancer. What's more, they are rich in fiber and many nutrients, especially vitamin C, vitamin K, and manganese.

   Research: Berry antioxidants: small fruits providing large benefits , Berry anthocyanins as novel antioxidants in human health and disease prevention

    

This is only a small part of useful products, but try to start at least with them, and your nutrition will already become more complete and fulfilling.

Health problems that arise due to malnutrition

Understanding the causes of malnutrition is important in the first place because it causes many health problems. Here is some of them:

• Indigestion

• Avitaminosis

• Atrophic gastritis

• Liver disease

• Anemia

• Weakened immune system

• Lack of energy

   

• Increased risk of cardiovascular disease

• Depression

• Diabetes

• Obesity

• brittle nails

• acne

• stomach ulcer

• Dental problems

Improper diet as a cause of gastritis

The term gastritis refers to any condition that involves inflammation of the lining of the stomach. Gastritis can be acute or chronic. Acute gastritis comes on suddenly and is very difficult, while chronic gastritis can last a very long time.

Eating certain foods and avoiding others can help manage gastritis symptoms. Improper nutrition as a cause of gastritis is considered quite often, so dieting for this disease is of great importance.

Although the diet itself does not usually cause chronic gastritis, eating certain foods can worsen symptoms.

Foods to avoid on a diet with gastritis:

• Foods that are high in fat, as they can exacerbate inflammation in the stomach lining.

• In some people, food allergies can trigger gastritis. In these cases, identifying and avoiding these foods will help treat and prevent gastritis.

• Some forms of gastritis are caused by drinking too much alcohol or too much alcohol in a short period.

Foods that can irritate the stomach and therefore aggravate gastritis include:

• alcohol

• coffee

• acidic foods such as tomatoes and some fruits

• fruit juices

• fatty food

• fried food

• carbonated drinks

• spicy food

An impressive list of problems that malnutrition can lead to clearly shows the importance of good nutrition. If we fight the causes of malnutrition, it will help to avoid many health problems, improve eating behavior and create a culture of eating.

Is it possible to eat right?

Eating right is actually not as difficult as it seems. You just need to understand the causes of malnutrition and, as far as possible, eliminate them. Despite the fact that there are a lot of nuances and difficulties in the field of nutrition (which, by the way, nutrition and nutrition experts help to understand), everyone can switch to proper nutrition. You need to try to get rid of bad eating habits, eliminate the most harmful foods from the diet, develop a food culture, work on eating behavior, monitor your diet, introduce healthy eating habits and try to maintain a healthy lifestyle. And so that it would not be so difficult and frightening, you need to start gradually, and even better under the guidance of a competent specialist. Then the transition to proper nutrition will be a soft, pleasant and interesting journey, which will bring you a lot of vitality and energy, improve your health and appearance. It's never too late to start, the main thing is to understand why you need it and move on to action.