Dr. Shruthi R

Learn which foods to avoid to protect your health and reduce disease risk, based on WHO recommendations. Discover essential dietary changes for a healthier lifestyle and well-being.

The World Health Organization (WHO) plays a crucial role in guiding global health policies and recommendations. One area of focus is the impact of diet on health, particularly the types of foods that should be avoided or limited to prevent various diseases and promote overall well-being. Understanding which foods are harmful according to WHO guidelines can help you make better dietary choices and improve your long-term health.

1. Processed Meats

Processed meats, such as bacon, sausages, hot dogs, and deli meats, are identified by the WHO as a significant health risk. These meats are preserved through smoking, curing, or salting and often contain chemical additives. The WHO has classified processed meats as Group 1 carcinogens, meaning there is strong evidence that they can cause cancer, particularly colorectal cancer.

The danger of processed meats comes from the nitrates and nitrites used in the preservation process, which can form carcinogenic compounds in the body. Additionally, the high levels of salt and unhealthy fats in these meats contribute to an increased risk of heart disease, hypertension, and stroke. To protect your health, it’s advisable to limit or avoid the consumption of processed meats and opt for fresh, unprocessed sources of protein like fish, poultry, and plant-based alternatives.

2. Sugary Beverages

Sugary beverages, including sodas, fruit juices with added sugars, energy drinks, and sweetened teas, are a major contributor to the global rise in obesity, type 2 diabetes, and cardiovascular diseases. According to the WHO, these drinks provide a significant source of empty calories with little to no nutritional value.

The high sugar content in these beverages can lead to spikes in blood glucose levels, causing insulin resistance over time. This not only increases the risk of diabetes but also contributes to the accumulation of visceral fat, which is associated with heart disease. Moreover, excessive sugar intake is linked to dental problems like cavities and tooth decay.

The WHO recommends reducing the intake of free sugars to less than 10% of total daily energy intake, with a further reduction to below 5% for additional health benefits. This means limiting or eliminating sugary beverages from your diet and choosing water, herbal teas, or unsweetened drinks instead.

3. Trans Fats

Trans fats, often found in partially hydrogenated oils, are some of the most harmful fats you can consume. These fats are commonly used in baked goods, fried foods, margarine, and many processed snacks because they extend shelf life and enhance flavor. However, the WHO has issued strong warnings about the health risks associated with trans fats.

Consuming trans fats increases the risk of heart disease by raising levels of LDL (bad) cholesterol and lowering HDL (good) cholesterol. This imbalance can lead to the buildup of plaque in the arteries, increasing the likelihood of heart attacks and strokes. Trans fats are also linked to a higher risk of type 2 diabetes and inflammation in the body.

In response to these dangers, the WHO has called for the elimination of industrially produced trans fats from the global food supply by 2023. To protect your health, avoid foods containing partially hydrogenated oils and choose healthier fat sources like olive oil, nuts, and avocados.

4. High-Sodium Foods

Excessive sodium intake is a leading cause of hypertension, which is a major risk factor for heart disease and stroke. Processed and packaged foods, such as canned soups, frozen dinners, salty snacks, and fast food, are typically high in sodium. Even foods that don’t taste particularly salty, like bread and cereals, can contain significant amounts of sodium.

The WHO recommends limiting sodium intake to less than 5 grams (approximately one teaspoon) per day to reduce the risk of cardiovascular diseases. High sodium levels can lead to water retention, increasing blood pressure and putting extra strain on the heart. Over time, this can cause damage to blood vessels and lead to conditions such as heart failure and kidney disease.

To reduce sodium intake, it’s important to read food labels carefully, choose fresh or minimally processed foods, and use herbs and spices to flavor meals instead of salt. Reducing reliance on processed and restaurant foods can also significantly lower your sodium consumption.

5. Refined Grains

Refined grains, such as white bread, white rice, and pasta made from white flour, have been stripped of their nutrient-rich outer layers during processing. This removes most of the fiber, vitamins, and minerals, leaving behind a product that is high in carbohydrates but low in nutritional value. The WHO advises limiting the intake of refined grains in favor of whole grains.

Consuming refined grains can lead to rapid spikes in blood sugar levels, followed by crashes that can leave you feeling tired and hungry soon after eating. This pattern can contribute to overeating and weight gain, as well as increase the risk of developing type 2 diabetes and metabolic syndrome. Whole grains, on the other hand, are digested more slowly, providing sustained energy and promoting better blood sugar control.

To improve your diet, replace refined grains with whole grains like brown rice, quinoa, whole-wheat bread, and oats. These foods are higher in fiber, which supports digestive health, helps maintain stable blood sugar levels, and can aid in weight management.

6. Ultra-Processed Foods

Ultra-processed foods are those that have undergone extensive processing and contain multiple ingredients, including additives like preservatives, sweeteners, colorings, and artificial flavors. Examples include packaged snacks, instant noodles, sugary cereals, and ready-to-eat meals. The WHO has raised concerns about the health impact of ultra-processed foods, which are linked to obesity, heart disease, diabetes, and even certain cancers.

These foods are often high in unhealthy fats, sugars, and sodium while being low in essential nutrients like fiber, vitamins, and minerals. They are also designed to be hyper-palatable, meaning they are engineered to be highly appealing and easy to overconsume. This can lead to excessive calorie intake and poor dietary quality overall.

The WHO recommends minimizing the consumption of ultra-processed foods and instead focusing on whole, minimally processed foods like fruits, vegetables, whole grains, and lean proteins. Preparing meals at home using fresh ingredients is one of the best ways to avoid the health risks associated with ultra-processed foods.

7. Red Meat (in Excess)

While red meat can be a good source of protein, iron, and other nutrients, the WHO advises moderation in its consumption due to the potential health risks associated with eating it in excess. High intake of red meat, particularly when it is processed or cooked at high temperatures, has been linked to an increased risk of colorectal cancer, heart disease, and other chronic conditions.

The concern with red meat lies in its content of saturated fats, which can raise LDL cholesterol levels and contribute to heart disease. Additionally, cooking methods such as grilling or frying can produce harmful compounds like heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which are associated with cancer risk.

To reduce these risks, the WHO suggests limiting red meat consumption to a few times a week and opting for lean cuts. Incorporating more plant-based proteins, such as beans, lentils, tofu, and nuts, into your diet can provide similar nutritional benefits without the associated health risks.

8. Alcoholic Beverages

Alcohol consumption is another area where the WHO recommends caution. While moderate alcohol intake has been associated with certain health benefits, such as a reduced risk of heart disease, excessive alcohol consumption is linked to a wide range of health problems, including liver disease, certain cancers, and mental health disorders.

Alcohol is also high in empty calories, which can contribute to weight gain and obesity. Additionally, excessive drinking can impair judgment and increase the risk of accidents and injuries. The WHO emphasizes that there is no safe level of alcohol consumption when it comes to cancer risk, particularly breast cancer.

To protect your health, it’s important to drink alcohol in moderation, if at all. The WHO defines moderate drinking as up to one drink per day for women and up to two drinks per day for men. If you choose to drink, it’s also important to be aware of the calorie content and potential health risks associated with alcohol.

9. Artificial Sweeteners

Artificial sweeteners, such as aspartame, saccharin, and sucralose, are often used as sugar substitutes in diet drinks, sugar-free snacks, and other low-calorie products. While these sweeteners are marketed as a healthier alternative to sugar, the WHO has raised concerns about their potential long-term health effects.

Some studies suggest that artificial sweeteners may disrupt the gut microbiome, leading to digestive issues and an increased risk of metabolic disorders. There is also evidence that these sweeteners may not be effective for weight loss and could even contribute to weight gain by altering appetite and food preferences.

Given the uncertainty surrounding the long-term effects of artificial sweeteners, the WHO recommends using them sparingly or avoiding them altogether. Natural sweeteners like stevia or consuming naturally sweet foods like fruits can be healthier alternatives.

10. Fried Foods

Fried foods, such as French fries, fried chicken, and doughnuts, are high in unhealthy fats and calories. The process of frying, especially deep-frying, often involves cooking foods in oils that are high in trans fats and saturated fats. The WHO warns that consuming fried foods regularly can lead to serious health problems, including heart disease, obesity, and type 2 diabetes.

Fried foods are typically high in calories but low in essential nutrients, making them a poor choice for those looking to maintain a healthy diet. The high fat content can lead to weight gain, while the trans fats in fried foods can contribute to the development of chronic diseases.

To reduce your intake of fried foods, try healthier cooking methods like baking, grilling, or steaming. If you do choose to fry foods, use healthier oils like olive oil or avocado oil, and be mindful of portion sizes.