TOP 15 Harmful Foods For Adults And Children, The Most Dangerous Food Additives

What causes the consumption of unhealthy foods

If you eat enough food, but don't keep track of its quality and variety, you can get some nutritional deficiencies. In addition, eating problems may be due to certain health or lifestyle conditions, such as pregnancy, or certain medications. People who have had intestinal disease or surgery may also be at risk for vitamin deficiencies.

One of the most common types of malnutrition is iron deficiency anemia. Blood cells need iron to supply the body with oxygen, and if there is not enough iron, the blood will not function properly.

Other deficiencies that can affect blood cells include low levels of vitamin B12, folate, or vitamin C.

Other nutritional deficiencies include:

• low levels of vitamin B1 (found in cereal husks);

• ariboflavinosis: low vitamin B2 levels;

• pellagra: low levels of vitamin B3;

• paresthesia: low levels of vitamin B5;

• biotin deficiency: low levels of vitamin B7, may be common during pregnancy;

• hypocobalaminemia: low vitamin B12 levels;

• night blindness: low vitamin A;

• scurvy: low levels of vitamin C;

• rickets: severe vitamin D and/or calcium deficiency;

• vitamin K deficiency;

• magnesium deficiency;

• potassium deficiency.

A balanced and, most importantly, varied diet can help prevent these conditions. In some cases and severe deficiencies, vitamin supplements will be needed, but deficiencies can be prevented by managing your diet.

It is important to understand that many health conditions are caused or affected by food and diet. Some are caused directly by foods, such as "food poisoning" or bacterial infections from contaminated food. Some people may have severe allergies to foods such as peanuts, shellfish, or wheat (celiac disease). In addition, gastrointestinal diseases - such as irritable bowel syndrome, ulcerative colitis and gastroesophageal reflux disease (GERD) - are also directly related to the food consumed.

Other conditions affected by food:

• hypertension: salt intake affects blood pressure.

• Heart disease/high cholesterol: Fatty foods and partially hydrogenated oils can build up plaque in the arteries.

• osteoporosis: Low calcium levels, low vitamin D levels, and excess fat can lead to brittle bones.

• Certain types of cancer: Poor nutrition and obesity are associated with an increased risk of breast, colon, endometrial, esophageal, and kidney cancers.

Therefore, it is so important to understand that your daily food choices can affect your overall health throughout your life.

Why do people like junk food

We tend to experience junk food cravings when the brain begins to crave certain foods—often unhealthy, processed foods.

The point is that junk food stimulates the reward system in our brain just like addictive drugs. For susceptible people, eating unhealthy foods can lead to full-blown addiction, which has the same biological basis as drug addiction. https://pubmed.ncbi.nlm.nih.gov/20495452/

The brain has a system called the reward system. This system was designed to reward the brain when a person does things that encourage survival. https://pubmed.ncbi.nlm.nih.gov/27296500/

The brain knows that when a person eats, they are doing something right, and this releases pleasant chemicals in the reward system. These chemicals include the neurotransmitter dopamine, which the brain interprets as pleasure. The brain is programmed to look for behaviors that release dopamine in the reward system.

The problem with modern junk food is that it can generate rewards far more powerful than any reward the brain can get from whole foods. https://pubmed.ncbi.nlm.nih.gov/27383008/

While eating an apple or a piece of steak may cause a moderate release of dopamine, eating ice cream releases more.

When a person consistently does something that releases dopamine in the reward system, like smoking a cigarette or eating Snickers, dopamine receptors can start to go down. When the brain notices that the amount of dopamine is too high, it begins to remove dopamine receptors in order to maintain balance. When there are fewer receptors, more dopamine is required to achieve the same effect. This causes people to start eating more junk food in order to achieve the same level of reward as before.

Numerous studies on rats show that they can become physically addicted to unhealthy foods in the same way that they become addicted to drugs.

Of course, this is all a radical oversimplification, but this is how food addiction (and any addiction) essentially works.

Craving is an emotional state characterized by the desire to consume certain foods. It should not be confused with simple hunger. Sometimes it seems that cravings come out of nowhere. A person may be doing ordinary things like watching their favorite TV show, walking the dog, or reading, and then suddenly feel a strong craving for something like ice cream. Although cravings seem to come out of nowhere, they can be turned on by certain triggers, which are known as cues. These cues can be as simple as walking past an ice cream parlor or smelling pizza. However, they can also be caused by certain emotional states, such as feeling overwhelmed or alone. True cravings are about satisfying the brain's need for dopamine—it has nothing to do with the body's need for energy or nutrition.

When a craving occurs, it can begin to dominate a person's attention. Passionate desire prevents you from thinking about anything else. It also makes it difficult to consider the health implications of eating unhealthy foods.

For those who suffer from food addiction, these desires can be so strong that they cause people to break the rules they have set for themselves. They may constantly overeat, despite the fact that they know that it causes physical harm.

Food addicts get their "fix" by eating certain foods until their brain gets all the dopamine it's been missing. The more often this cycle is repeated, the stronger it becomes and the more food is required each time. https://pubmed.ncbi.nlm.nih.gov/26741258/

While four scoops of ice cream were enough 3 years ago, today it may take eight scoops to experience the same level of reward. That's why people often can't just eat a small piece of cake or a few M&M's. It's like telling a smoker to only smoke one-fourth of a cigarette in order to cut down on consumption. It just won't work.

Over time, food addiction can cause serious physical and psychological problems. Many people who have struggled with food addiction for a long time keep their eating habits a secret. They may also live with depression or anxiety, which can contribute to addiction. This is exacerbated by the fact that most people do not realize that they are experiencing a food addiction. They may not realize that they need help overcoming their food addiction and that getting treatment for depression and anxiety can also help treat the addiction.

In addition to the psychological causes of cravings for unhealthy foods, there are others that everyone can influence today.

1. Lack of a diet. If you skip breakfast and do not think about what you will eat during the day, then most likely you will experience a strong feeling of hunger in the evening. In this state, you will no longer want to cook dinner, and you will simply overeat with harmful foods that will be the first to catch your eye.

   To avoid such situations, it is necessary not to skip breakfast and think over your meals throughout the day. Try not to bring yourself to the point where you are ready to eat everything you see.

    

2. Another common reason for the frequent use of unhealthy foods is an unbalanced diet. When the body lacks nutrients, especially fats and proteins, you will definitely be drawn to something sweet and harmful. On the contrary, when there is a sufficient amount of complex carbohydrates, high-quality protein, good fats and fiber in the diet, there will be much less irresistible cravings for harmful foods. Try to make every meal full and full, then you will no longer want to break into the most harmful foods.

    

3. Lack of healthy food at home, at work, with you. At the moment when you feel strong hunger, of course, you will strive to satisfy it as soon as possible - and here it is very important that there are healthy foods nearby. If when you come home, only healthy foods in the refrigerator will be waiting for you, and even better food cooked in the evening, then you simply will not have an extra opportunity and temptation to dine on junk food.

4. Body condition. Numerous deficiencies, health problems, insulin resistance, or other bodily conditions can be the cause of your cravings for the most taboo foods. In this case, it is very important not to scold yourself for the lack of willpower, but to check-up, contact a specialist and start working with the root causes of cravings for harmful products.

5. Trite, but important - water. The usual lack of water can lead to a desire to eat more and opt for unhealthy foods. If you want to eat something, but do not feel hunger, try drinking water, wait and consciously assess whether you really want to eat now.

Top most harmful foods for children

1. Soda and sweetened drinks

   If any drink should be limited in a child's diet, it's soda, as well as other sweetened drinks such as sports drinks, sweetened milk, and sweetened tea.

   A serving of regular Coca-Cola (354 ml) contains 39 gr. sugar is about 10 teaspoons. For reference, the American Heart Association (AHA) recommends that intake of added sugar be limited to 6 teaspoons (25 grams) per day for children ages 2 to 18.

   Sweetened beverages are associated with an increased risk of diseases in children, such as type 2 diabetes and non-alcoholic fatty liver disease.

   Study: Soft drinks consumption and nonalcoholic fatty liver disease, Sugar Sweetened Beverages, Obesity, Type 2 Diabetes and Cardiovascular Disease risk

   In addition, drinking too many sweetened beverages can contribute to weight gain in children. Many sweetened drinks, such as flavored milk, contain high fructose corn syrup, a processed sweetener associated with weight gain in children.

   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4529053/

    

    

2. Juices

   Even though 100% fruit juice provides a child with important vitamins and minerals, it should still be limited to the recommended amount for children. In addition, it must be remembered that juices from store shelves often contain a large amount of sugar and other additives.

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   Professional associations such as the American Academy of Pediatrics (AAP) recommend limiting juice to 120-180 ml per day for children aged 1-6 and 236-355 ml per day for children aged 7-18. When consumed in such quantities, 100% fruit juice is not usually associated with weight gain.

   However, excessive consumption of fruit juices is associated with an increased risk of obesity in children. Some studies have linked daily fruit juice intake to weight gain in young children. For example, a review of 8 studies found that a daily serving of 100% fruit juice was associated with weight gain over 1 year in children aged 1-6 years.

   Study: Fruit Juice and Change in BMI: A Meta-analysis

   Since fruit juice lacks the fiber found in whole fresh fruits, it is easy for children to overfill their servings. Therefore, when possible, it is better for children to offer whole fruits instead of fruit juice.

   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3482038/

    

3. caffeinated drinks

   One study found that 75% of American children ages 6-19 consume caffeine, with an average intake of 25 mg per day in children 2-11 and twice that in children aged 12-17.

   Study: Caffeine Intake from Food and Beverage Sources and Trends among Children and Adolescents in the United States: Review of National Quantitative Studies from 1999 to 2011

   Caffeine can cause jitters, heart palpitations, high blood pressure, anxiety, and sleep disturbances in children, so drinks containing caffeine should be limited based on age.

   Children's health organizations suggest that caffeine should be limited to no more than 85-100 mg per day for children over 12 years of age and completely eliminated in children under 12 years of age. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5623546/

   Parents should be aware that some energy drinks may contain more than 100mg of caffeine per serving, which suggests the need to limit energy drinks for all children and teens.

    

4. Sweetened breakfast cereals

   Breakfast cereals are processed cereals such as wheat, oats, rice, and corn. They are especially popular with children and are often consumed with milk as a "healthy" breakfast option. But it is not so. To make them tastier, the grains are roasted, crushed, a lot of sugar and other additives are added.

    

    

5. French fries and potato chips

   Products adored by all children, but, unfortunately, not good for their health. These foods are high in calories and easy to overeat. Several studies have linked French fries and potato chips to weight gain. In addition, these products may contain high amounts of acrylamides, which are carcinogenic substances formed when potatoes are fried, baked, or fried.

    

1. Candies and chocolate bars

   They are high in sugar, refined wheat flour, and processed fats, and are very low in essential nutrients. What's more, these treats will leave the child hungry and make them want to eat more than necessary.

    

The most dangerous food additives for health

1. Artificial food colors

   Used to brighten and enhance the appearance of everything from candy to condiments. However, in recent years there have been many concerns about the potential health effects. Specific food colorings have been linked to allergic reactions in some people. https://pubmed.ncbi.nlm.nih.gov/23026007/

    

   In addition, one review reported that artificial food colors may contribute to hyperactivity in children. Concerns have also been raised about the potential carcinogenic effects of certain food colorings. However, more research is needed to evaluate the safety and potential health effects of artificial food colors.

   Food colorings are found mainly in processed foods, which should be limited anyway. Always try to choose whole foods that contain more important nutrients and are naturally free of artificial food colors.

    

2. sodium nitrite

   Often found in processed meats, sodium nitrite (E250) acts as a preservative to prevent bacterial growth, as well as adding a salty flavor and a reddish-pink color. When exposed to high temperatures and in the presence of amino acids, nitrites can be converted to nitrosamine, a compound that can have many negative health effects. One review found that a higher intake of nitrites and nitrosamine was associated with a higher risk of stomach cancer.

   Study: Nitrosamine and related food intake and gastric and oesophageal cancer risk: a systematic review of the epidemiological evidence

   Many other studies have found a similar association, reporting that higher consumption of processed meats may be associated with a higher risk of colorectal, breast, and bladder cancer.

   Study: Red and Processed Meat and Colorectal Cancer Incidence: Meta-Analysis of Prospective Studies, Red and processed meat consumption and breast cancer: UK Biobank cohort study and meta-analysis

   Therefore, it is best to keep your intake of sodium nitrite and processed meats to a minimum. Try replacing processed meats like bacon, sausage, hot dogs, and ham with unprocessed meats and healthy sources of protein. Chicken, beef, fish, pork, legumes, nuts, eggs, and tempeh are just a few of the delicious, high-protein foods you can add to your diet in place of processed meats.

    

3. Carrageenan

   Derived from red seaweed, carrageenan acts as a thickener, emulsifier, and preservative in many different foods. Common sources of carrageenan include almond milk, cottage cheese, ice cream, coffee creamer, and dairy-free products like vegan cheese.

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   For decades, there have been concerns about the safety of this common dietary supplement and its potential health effects. One animal study found that carrageenan consumption increased fasting blood sugar and glucose intolerance, especially when combined with a high-fat diet.

   Study: Exposure to Common Food Additive Carrageenan Alone Leads to Fasting Hyperglycemia and in Combination with High Fat Diet Exacerbates Glucose Intolerance and Hyperlipidemia without Effect on Weight

   Test-tube and animal studies have shown that carrageenan also causes inflammation. In addition, carrageenan is also believed to have a negative impact on digestive health and may be associated with the formation of intestinal ulcers and growths.

   Study: Review of harmful gastrointestinal effects of carrageenan in animal experiments.

   Unfortunately, current research into the effects of carrageenan is still very limited, and more research is needed to understand how it might affect people.

    

4. sodium benzoate

   It is a preservative often added to carbonated drinks and acidic foods such as salad dressings, pickles, fruit juices, and condiments. It has been generally recognized as safe by the Food and Drug Administration, but several studies have identified potential side effects that should be considered.

    

   For example, one study found that combining sodium benzoate with artificial food coloring increased hyperactivity in 3-year-olds.

   Study: The effects of a double blind, placebo controlled, artificial food colorings and benzoate preservative challenge on hyperactivity in a general population sample of preschool children

   Another study found that higher consumption of drinks containing sodium benzoate was associated with more ADHD symptoms in 475 college students.

   Study: Sodium benzoate-rich beverage consumption is associated with increased reporting of ADHD symptoms in college students: a pilot investigation

   Also, when combined with vitamin C, sodium benzoate can be converted to benzene, a compound that may be linked to cancer development. https://pubmed.ncbi.nlm.nih.gov/17718179/

   Carbonated drinks contain the highest concentration of benzene, and diet drinks are even more prone to benzene formation.

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   To minimize your sodium benzoate intake, check labels carefully. Avoid foods containing ingredients such as benzoic acid, benzene, or benzoate, especially when combined with a vitamin C source such as citric acid or ascorbic acid.

    

5. Artificial Flavors

   Chemicals designed to mimic the taste of other ingredients. They can be used to mimic a wide variety of flavors, from popcorn and caramel to fruit. Animal studies have shown that these synthetic flavors may have some health effects. For example, in one study, rats' red blood cell production was significantly reduced after they were fed artificial flavors for seven days.

   In addition, certain flavors such as chocolate, biscuits, and strawberries have also been found to have a toxic effect on their bone marrow cells.

   Research: Toxicity of synthetic flavorings, nature identical and artificial, to hematopoietic tissue cells of rodents

   Similarly, another animal study found that synthetic grape, plum, and orange flavors inhibited cell division and were toxic to mouse bone marrow cells.

   However, it should be understood that these studies used a much more concentrated dose than what we consume with food, and further research is needed to determine how artificial flavors in amounts found in food can affect humans.

   If you want to limit your consumption of artificial flavors, check your product labels. Look for "chocolate" or "cocoa", not "chocolate flavor" or "artificial flavor".

    

TOP 15 most unhealthy foods

1. Refined vegetable oils (corn, sunflower, safflower, soybean).

   Refined vegetable oils are highly refined foods without any essential nutrients. In this regard, they can be considered “empty” calories. They are rich in polyunsaturated omega-6 fats containing many double bonds that are susceptible to damage and rancidity when exposed to light or air. These oils are especially rich in the omega-6 linoleic acid, and most people today consume much more of it than they need.

    

   In fact, it is estimated that the average person eats 16 times more omega-6 fats than omega-3 fats, although the ideal ratio could be between 1:1 and 3:1.

   Observational studies have shown that women with the highest intake of omega-6 fats and the lowest intake of omega-3 fats had an 87-92% greater risk of developing breast cancer than those with a more balanced diet.

   Study: ω-3 and ω-6 Polyunsaturated fatty acid intakes and the risk of breast cancer in Mexican women: impact of obesity status

    

2. Trans fats.

   These are the most harmful fats - they are created by pumping hydrogen into unsaturated oils to turn them into solid fats. Our body does not recognize and process trans fats the same way it does natural fats. Not surprisingly, eating them can lead to a range of serious health problems. https://pubmed.ncbi.nlm.nih.gov/19584878/

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   Animal and observational studies have repeatedly shown that consumption of trans fats causes inflammation and adversely affects heart health. The researchers, who studied data from 730 women, found that inflammatory markers were highest in those who ate the most trans fats, including a 73% higher level of CRP, which is a strong risk factor for cardiovascular disease.

   Study: Trans fatty acids induce vascular inflammation and reduce vascular nitric oxide production in endothelial cells

   Controlled human studies have confirmed that trans fats lead to inflammation, which has a profoundly negative effect on heart health.

   Study: Dietary intake of trans fatty acids and systemic inflammation in women

    

3. Polycyclic Aromatic Hydrocarbons (PAHs).

   Red meat is an excellent source of protein, iron and a number of other important nutrients. However, with certain preparation methods, it can release toxic by-products called polycyclic aromatic hydrocarbons (PAHs). When meat is fried or smoked at high temperatures, fat drips onto hot kitchen surfaces, which leads to the formation of volatile PAHs that can seep into the meat.

   Researchers have found that PAHs are toxic and can cause cancer. The strongest association seems to be between grilled meats and cancers of the digestive tract, especially colon cancer.

   Research: Polycyclic aromatic hydrocarbons and digestive tract cancers: a perspective, Carcinogenicity of consumption of red and processed meat: What about environmental contaminants?

    

4. Coumarin in Cassia cinnamon.

   Cassia cinnamon contains much higher levels of coumarin, which has been linked to an increased risk of cancer and liver damage at high doses. The safety limit for coumarin in food is 2 mg/kg. However, one study found that cinnamon baked goods and cereals contained an average of 9 mg/kg of food, and one type of cinnamon cookie contained a whopping 88 mg/kg.

   Study: HPLC analysis and safety assessment of coumarin in foods , Cassia cinnamon as a source of coumarin in cinnamon-flavored food and food supplements in the United States

   Ceylon cinnamon contains much less coumarin than cassia cinnamon and can be consumed in large quantities, but is not as widely available.

    

5. Added sugar.

   Sugar and high-fructose corn syrup are often referred to as “empty calories.” However, the harmful effects of sugar go far beyond that.

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   Sugar is high in fructose, and excess fructose intake has been linked to many serious diseases, including obesity, type 2 diabetes, metabolic syndrome, and fatty liver disease. https://pubmed.ncbi.nlm.nih.gov/23594708/

   Excess sugar has also been linked to breast and colon cancer. This may be due to its effect on blood sugar and insulin levels, which can stimulate tumor growth.

   One observational study of more than 35,000 women found that those who consumed more sugar had double the risk of developing colon cancer than those who consumed diets lower in sugar.

   Study: Sugar, meat, and fat intake, and non-dietary risk factors for colon cancer incidence in Iowa women (United States)

    

6. Sauces for salads.

   Many commercial salad dressings actually contain unhealthy ingredients such as sugar, vegetable oils, trans fats, and various artificial chemicals.

   Be sure to check the ingredient list before buying salad dressing from the store. The best solution is always to make your own using healthy ingredients.

    

7. Margarine.

   In the past, butter was considered a bad food due to its high saturated fat content. Instead, various health experts began promoting margarine. At one time, margarine was rich in trans fats. These days, it has less trans fat than it used to, but it's still rich in refined vegetable oils.

    

8. Processed organic foods.

   Unfortunately, the word "organic" has become a typical marketing buzzword in many cases. Food manufacturers have found many ways to make the same products, with the exception of ingredients that happen to be organic. This includes ingredients such as organic cane sugar, which is basically 100% identical to regular sugar. It's still just glucose and fructose with a few nutrients. In many cases, there is little to no difference between an ingredient and its organic counterpart.

    

    

9. Dry breakfasts.

   Breakfast cereals are often refined grains, sugar and artificial chemicals. It is important to always look at their packaging to know the full composition. Real food doesn't even need an ingredient list, because real food is an ingredient.

    

10. Gluten free junk food.

    The problem with these foods is that they usually have the same negative effects on your body as their gluten-containing counterparts, if not worse. These are highly processed foods, low in nutrients and often made from refined starches, which can lead to very rapid blood sugar spikes. Try to choose foods that are naturally gluten-free over processed gluten-free foods.

     

1. Agave nectar and other high fructose syrups.

   One of the more popular “natural” sweeteners is agave nectar, also known as agave syrup. The problem with agave is that it is no better than regular sugar. In fact, everything is much worse. One of the main problems with sugar is that it contains excessive amounts of fructose, which can cause serious metabolic problems if consumed in excess. Sugar contains about 50% fructose, while agave contains even more - up to 70-90%.

    

2. Low carb junk food.

   Low-carb diets have been incredibly popular for decades. Food manufacturers have jumped on this trend and brought to market a variety of low-carb "friendly" processed foods. If you look at the ingredient list of these products, you will see that they contain no real food, only chemicals and highly refined ingredients.

   Such foods do not nourish the body. Even if they are technically low-carb, they are still unhealthy.

    

3. Low fat foods.

   The “war” on saturated fats can be considered one of the most misguided decisions in the history of nutrition. It was based on weak evidence, which is now completely debunked. When this discussion began, processed food manufacturers began removing fat from foods. But there is a huge problem. Food tastes bad when the fat is removed - so they added a lot of sugar to compensate.

    

   Saturated fats are harmless, but added sugar is incredibly harmful when consumed in excess. The words “low-fat” or “no-fat” on the packaging usually mean that it is highly processed and loaded with sugar.

    

4. Sweet drinks.

   Some sources of sugar are worse than others, and sugary drinks are especially harmful. When you drink liquid calories, your brain doesn't seem to perceive them as food. Thus, you may end up drastically increasing your total calorie intake.

   When consumed in large amounts, sugar can cause insulin resistance and is strongly associated with non-alcoholic fatty liver disease. It has also been linked to various serious conditions, including type 2 diabetes and heart disease.

   https://www.healthline.com/health/food-nutrition/processed-foods-to-avoid

    

How to replace harmful products

Now you know which foods are considered the most harmful, which foods should be limited, and which should be completely excluded. But what then to do? How to replace unhealthy foods? The answer is actually very simple.

1. It is necessary, first of all, to fill your diet with high-grade meals: the right fats + quality protein + fiber + complex carbohydrates. Then it will become easier for you to control cravings for junk food.

1. Always opt for whole, unprocessed foods. Instead of buying products with huge ingredients on the package, choose:

• Whole fruits and vegetables instead of juices and smoothies.

• Raw cereals instead of cereals, breakfast cereals and muesli.

• Healthy fats from unrefined oils, avocados, nuts, and seeds instead of trans fats from store-bought desserts, pastries, and brownies.

• Water, teas, chicory, coffee and cocoa instead of sodas and sweetened drinks.

• Turkey, chicken, fish and seafood instead of processed bacon, sausages and sausages.

• Quality dark chocolate without sugar instead of chocolate bars like Snickers, Mars etc.

• Gluten-free bread and pastries instead of wheat flour products.

• Natural full-fat dairy products instead of processed and fat-free ones.

• Unrefined oils instead of refined ones, devoid of all useful properties.

• Natural sweet berries instead of sweets and lollipops.

• Homemade vegetable chips, carrot sticks, sliced ​​vegetables and greens instead of store-bought chips and snacks.

• Sandwiches with vegetables, fish or avocados instead of store-bought snacks and sandwiches.

Remember that for any junk food there are always alternative healthy options, you just have to show your imagination and think a little. A large amount of unhealthy foods can really affect your condition and cause a lot of health problems, which is why it is so important to monitor your diet. Try to eliminate or limit the unhealthy foods we discussed today as much as possible by adding healthier whole foods instead. If it is still difficult for you to radically change your diet - start at least by removing the most harmful foods from it - this is already a great start to a healthy diet.