Top 20 Most Unhealthy Foods

Here is my blog post for the Top 20 Most Unhealthy Foods that we search every time. I am writing here about the Top 20 Most Unhealthy Foods with some alternative suggestions. Let’s take a look at it.

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Top 20 Most Unhealthy Foods List :

1.White Bread
2.Soda (Soft drinks)
3.Cured Meats Like Bacon, Sausage etc.
4.Trans Fat (Hydrogenated Oils)
5.White Pasta (Spaghetti)
6.Processed Meats (Bacon, Sandwich Slices etc.)
7.Sweetened Yogurts (Fruit-on-the-Bottom)
8.Granola
9.Instant Oats  (Oatmeal)
10.Energy Drinks
11.Muffins (Chocolate Chip)
12.Rice Pudding
13.Instant Mash Potatoes (Butter Flavor)
14.Bottled Smoothies
15.Crackers (Whole Grain)
16.Whole Wheat Bread (Artificial Flavor)
17.Candy Bars
18.Cookie Dough Ice Creams
19.Fast Food Salads (Diet Soda)
20.Fruit Punch

1. White Bread

White bread is the most unhealthy food with an increased risk of diabetes because of its high sugar level. According to a recent study, people who eat more than two slices of white bread per day have a 51% increased risk of developing type 2 diabetes than those who eat less than one slice per week.  It has calories of around 80 per slice of bread.

Alternative Suggestions: Whole grain bread is a better choice than white bread even though it contains a high sugar level, indirectly affecting our body and increasing the risk of developing diabetes.

2. Soda (Soft drinks)

Soda is the common choice for a refreshment drink due to its taste, but soda contains a high sugar in every 12-ounce serving. It has around 40 grams of total sugars in the original flavored sodium beverage. It also contains artificial sweeteners like Aspartame and Ace-K that are neurotoxins for the human body. According to a recent study, drinking one or more can of soda per day increases the risk of developing type 2 diabetes by 18% compared to those who drink less than one can of soda per week.

Alternative Suggestions: If you like refreshment drinks, try to drink water. Water is the healthy choice for a refreshment drink as well as it does not contains a high amount of sugar level that directly affects our body. You can add lemon juice and a pinch of salt if desired.

3. Cured Meats Like Bacon, Sausage, etc.

Cured meats are another unhealthy food with an increased risk of type 2 diabetes. They contain a high amount of sodium nitrate that increases insulin resistance levels in the human body, resulting in increased blood glucose levels, leading to an increased risk of developing diabetes. It has calories of around 110 calories per slice of bacon, and 30 grams of total fat compare to a roasted skinless chicken breast that contains approximately 54 calories and 1 gram of total fat per half serving.

Alternative Suggestions: If you like to eat cured meats, try roasted skinless chicken breast instead of bacon or sausage in breakfast for healthy living. It has high protein with fewer calories that help increase muscle mass and decrease body weight if combined with an exercise routine.  It also reduces the risk of developing type 2 diabetes.

4. Trans Fat (Hydrogenated Oils)

Trans fat is commonly used for cooking foods due to its stability at room temperature. Still, it contains a high amount of trans fats that increase insulin resistance levels in the human body, resulting in increased blood glucose levels leading to increased diabetes risk. This is the most common cause behind the increased number of people who have type 2 diabetes compared to the last few decades. It has calories of around 120 per gram of trans fat.

Alternative Suggestions: There is no reasonable alternative for this highly unhealthy food. Its high number of calories directly negatively affects our body and increases the risk of developing type 2 diabetes.

5. White Pasta (Spaghetti)

White pasta or spaghetti contains a high amount of refined flour, which increases blood sugar levels, increases insulin resistance levels in the human body, and increases the risk of developing type 2 diabetes. It can contain calories up to 180 per serving size, equivalent to a regular dinner plate containing pasta with sauce.  It also has an increased amount of carbs compared to whole wheat pasta that may affect blood glucose levels in the long run.

Alternative Suggestions: Whole wheat pasta is a better choice than white pasta even though it contains a high carbohydrate level that indirectly affects our body and increases the risk of developing type 2 diabetes.

6. Processed Meats (Bacon, Sandwich Slices, etc.)

Processed meats contain a high amount of sodium nitrate that increases insulin resistance levels in the human body, resulting in increased blood sugar levels, increasing type 2 diabetes risk. It has calories around 100 calories per slice of sandwich meat.

Alternative Suggestions: If you like Sandwich meat, try to eat roasted skinless chicken breast instead of sandwich slices for healthy living. Roasted skinless chicken breast contains high protein with fewer calories that helps increase muscle mass and decrease body weight if combined with an exercise routine.  It also reduces type 2 diabetes risk.

7. Sweetened Yogurts (Fruit-on-the-Bottom)

Yogurts contain a high amount of sugar that directly affects our body if taken daily. This increases insulin resistance levels in the human body, resulting in increased blood glucose levels, leading to an increased risk of type 2 diabetes. One cup contains around 100 calories with 18 grams of added sugars per serving size.  It also has less protein than yogurt plain, suitable for diabetic people because it helps maintain healthy blood glucose levels by breaking down carbs and releasing energy slowly, resulting in better control over blood sugar.  It also contains calcium that is essential for maintaining healthy bones and teeth.

Alternative Suggestions: Plain yogurt with little sugar or artificial sweeteners is a better choice than fruit-on-the-bottom yogurts if you want to prevent yourself from increased risk of type 2 diabetes.

8. Granola

Granola contains many calories compared to other cereals that can hold around 150 calories per serving size. It has a low amount of protein with a high level of carbohydrate and fat that may affect blood glucose level in the long run, increasing the risk of developing type 2 diabetes. One cup contains around 645 calories with 40 grams of carbohydrates, 34 grams of sugar, and 16 grams of fat per serving size.  It also has high sodium content that may further increase blood glucose levels.

Alternative Suggestions: Try to replace granola with oatmeal that contains a high amount of healthy carbs and protein, essential for maintaining healthy muscles and bones. It also decreases the risk of type 2 diabetes.

9. Instant Oats  (Oatmeal)

Instant oats are a highly processed form of regular oats that contain lower fiber levels than regular oats. This can result in increased blood sugar levels that can increase insulin resistance levels in the human body, increasing the risk of developing type 2 diabetes. One packet may contain around 110 calories with 27 grams carbohydrates, 6 grams fat, and 3 grams protein per serving size.

Alternative Suggestions: Regular oats are better than instant oats if you want to prevent an increased risk of developing type 2 diabetes.  It also contains a high amount of fiber, essential for maintaining healthy bowel movement and digestive system, thus decreasing the risk of developing colon cancer.

10. Energy Drinks

Energy drinks contain a high level of caffeine that may worsen insulin resistance levels in the human body, affecting blood glucose levels that can increase the risk of developing type 2 diabetes. One serving may contain around 50-75 milligrams of caffeine compared to regular coffee, which has 95 milligrams per 8 ounces cup.

Alternative Suggestions: It is better to avoid energy drinks if you want to prevent yourself from increasing insulin resistance levels and developing type 2 diabetes in the long run.

11. Muffins (Chocolate Chip)

Muffins are a highly processed form of cake that contain a high level of sugar and calories. One muffin may have around 276 calories with 26 grams of carbs, 5 grams of fat, and 1 gram of protein.  It is also risky for diabetic people because it has a high amount of carbohydrates that directly affect blood glucose levels in the human body, increasing the risk of developing type 2 diabetes.

Alternative Suggestions: Try to replace muffins with healthy whole wheat bread because it contains a better amount of complex carbohydrates or fiber, decreasing insulin resistance levels and risk of developing type 2 diabetes over time. It also reduces cholesterol levels, thus preventing cardiovascular diseases.  Another alternative suggestion is to make healthy muffins at home using fruits like strawberry and blueberry with oatmeal.

12. Rice Pudding

Rice pudding is a highly processed form of rice consisting of a high amount of carbohydrates, increasing the risk of developing type 2 diabetes over time. One serving may contain around 221 calories, 46 grams of carbohydrate, and 17 grams of sugar per serving size compared to regular rice with about 156 calories with 37 grams of carbohydrate in a serving size.

Alternative Suggestions: It is better to avoid rice if you want to prevent yourself from increasing the risk of insulin resistance levels and developing type 2 diabetes in the long run.  It also increases healthy carbs like whole grains, decreasing insulin resistance levels and not affecting blood glucose levels.  You can try replacing white rice with Quinoa (keen-wah) that contains a high amount of proteins essential for maintaining healthy bowel movement and digestive system, thus decreasing the risk of developing colon cancer.

13. Instant Mash Potatoes (Butter Flavor)

Mash Potatoes are a highly processed form of regular potatoes that contain a high level of saturated fats. It also has high sodium content that may further increase blood glucose levels in the human body. One serving may contain around 99 calories, 21 grams carbohydrates with 2 grams fat, and 1 gram protein.

Alternative Suggestions: Try to replace instant mash potatoes with whole-boiled potatoes if you want to prevent yourself from increasing insulin resistance levels and developing type 2 diabetes over time.  It does not contain butter flavor or salt ingredients, so it does not increase the risk of cardiovascular diseases.

14. Bottled Smoothies

Bottled smoothies are highly processed forms of fresh fruits or vegetables that contain a high level of refined sugar. One serving may have around 200-400 calories, 50 grams of carbohydrate, and 45 grams of sugar which is very risky for diabetic people. Because it increases insulin resistance levels in the human body with long-term intake compare to regular fruit juice, which contains only 80 calories per 8 ounces cup and no more than 20-gram carbohydrates. It also has a high amount of fruit pulp, a healthy fiber source that can be helpful for the digestive system, thus decreasing the risk of colon cancer.

Alternative Suggestions: If you want to enjoy your favorite smoothie daily, you have to make it at home because it is a healthier option than bottled ones.  Make fresh fruit smoothies daily and add healthy ingredients like chia seeds, honey, etc. for better taste and health benefits.

15. Crackers (Whole Grain)

Crackers are a highly processed form of whole-grain containing a high amount of carbohydrates, directly increasing the risk of developing type 2 diabetes. One single serving may have around 4 grams fat, 23 grams of carbohydrate, and 1 gram of protein.

Alternative Suggestions: It is better to avoid these kinds of crackers to prevent yourself from increasing insulin resistance levels and developing type 2 diabetes over time. Because it has shallow nutritional value compared to regular whole wheat bread, it has fiber and protein in a serving.

16. Whole Wheat Bread (Artificial Flavor)

Whole wheat bread is a highly processed form of whole grain that contains a high amount of carbohydrates, which directly increases the risk of developing type 2 diabetes. It also has artificial flavors added to it, so it does not taste good for health-conscious people. One single serving may contain around 3 grams fat, 26 grams carbohydrate, and 1 gram protein.

Alternative Suggestions: It is better to avoid this kind of bread to prevent yourself from increasing insulin resistance levels and developing type 2 diabetes over time. Because whole wheat bread also contains the same ingredients as whole grain flour, water, etc. Still, it has higher fat content compared to other processed forms of full meal flour products.

17. Candy Bars

Candy bars are highly processed forms of fresh fruits or vegetables that contain a high level of refined sugar. One serving may have around 300-500 calories, 30 grams of carbohydrate, and 25 grams of sugar which are very risky if you have diabetes.

Alternative Suggestions: If you want to enjoy your favorite treat daily, it is better to replace candy bars with whole fruit instead. This way, you will consume a healthy amount of sugars compared to other processed fruits containing fiber and carbohydrates in a small serving size.

18. Cookie Dough Ice Creams

Cookie dough ice cream is made from refined sugar, milk, and cream that rapidly increases blood sugar levels. It also does not have any fiber that can increase insulin resistance levels in the human body, so it is considered a diabetes risk factor. One serving may have around 300-500 calories, 25 grams of carbohydrate, and 26 grams of sugar, which is very risky for diabetic people.

Alternative Suggestions: If you want to enjoy your favorite ice cream, then make a smart choice by choosing a low-fat or no-fat version because this way, you will be able to lower the number of calories without losing its taste. Instead of using refined sugar, use natural sweeteners like honey or maple syrup, etc.

19. Fast Food Salads (Diet Soda)

If you do not choose the right dressing, fast-food salads are one of the biggest refined sugar and carbohydrate sources. One serving may contain around 10 grams of fat, 60 grams of carbohydrate, and 7 grams of sugar which is very risky for diabetic people.

Alternative Suggestions: If you want to enjoy your favorite fast-food salad, then make a smart choice by choosing low-fat or no-fat dressing. This way, you will be able to lower the number of calories without losing its taste. Instead of using refined sugar, use a natural sweetener like honey or maple syrup, etc.

20. Fruit Punch

Fruit punch is made from refined sugar, which increases the risk for type 2 diabetes. It also does not have any fiber, so it does not taste good for health-conscious people. One serving may contain around 10 grams of fat, 63 grams of carbohydrate, and 9 grams of sugar, which is very risky for diabetic people.

Alternative Suggestions: If you want to enjoy your favorite fruit punch, then make a smart choice by choosing a low-sugar version. This way, you will be able to lower the number of calories without losing its taste.

Here I have mentioned the Top 20 Most Unhealthy Foods For People With Diabetes or other health problems. It is better to follow the alternative suggestions discussed above if you want to prevent yourself from increasing insulin resistance levels as well as developing type 2 diabetes over time.

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