Is White Bread Bad For You? 11 Foods That Could Hurt Your Health

The more we learn about nutrition, the more researchers understand the processes we use to make food palatable and shelf-stable.

Eating highly processed foods can sometimes be offset by foods rich in vegetables, fruits, whole grains, and protein, but some foods don't bring much nutrition to the table. The following foods are associated with negative health outcomes when they make up the majority of your diet (or if you don't eat foods low in fat and fiber).

While the foods below aren't particularly nutrient-dense, the point of focusing on this list is to understand how much each item contributes to your diet rather than cutting it out completely. We do not recommend giving up these foods completely, as dietary restrictions can lead to a disordered diet . The bottom line is that it's okay to eat the foods on this list as long as you're eating nutritious foods that provide the vitamins and minerals you need.

Many of the following foods contain highly refined grains, high amounts of trans fat, or other fats that are difficult for our bodies to use efficiently. Food sources lack many key nutrients that promote gut health, such as dietary fiber. Over time, not getting enough vitamins, minerals, and nutrients from foods like fruits, vegetables, and whole grains can lead to medical symptoms.

white bread

White bread is a type of bread made from wheat flour. Processing removes the bran and germ: the part of the wheat kernel. Whole wheat is usually darker and denser because it contains more nutrients and more fiber. These two aspects are great for your digestion and give your body the nutrients it needs. White bread has a pleasant mild taste, but is made only from the endosperm layer of the wheat grain and has low nutritional value. Choose whole grain breads that are packed with essential nutrients.

To learn more about how complex carbohydrates can help maintain health , see Why you should be eating more carbs, not less .

Chips

Many of the reasons why eating too many chips is unhealthy is because they are not a balanced source of calories . The amount of fat and simple carbohydrates they contain makes them high in calories but not full of important nutrients like vitamins. Preservative-free chips are a great option for the occasional snack, but eating nothing but chips at mealtimes means your body needs more vitamins, protein, and fiber.

empty chips

Although French fries contain more actual potatoes, they contain the same ingredients as potato chips. However, French fries should not be attributed to deep frying as they contain a lot of fat when eaten regularly. A thin coating of oil (or zero oil) in the air fryer can still get you homemade, lightly salted, mostly potato chips. If you already have enough fat in your diet, this can be a good way to get lean without going over your daily value.

fried chicken

Chicken is a delicious lean protein, but fried chicken bread contains a ton of white flour, oil, and salt. All three ingredients are good in moderation, but choosing grilled or air-fried chicken can help you cut back on unhealthy ingredients if you eat more than the recommended amount.

Processed meats

In general, processed meats are low in substances that can have negative medical consequences if consumed in excess. Nitrites and nitrites are sometimes added in meat processing, which have been linked to a higher risk of cancer if consumed in large amounts. Also, processed meats contain very significant amounts of sodium. Eat and eat fresh meat as much as possible.

Sugar cereal

Like sweets, sweet grains often contain more carbohydrates and simple sugars than protein, fiber, and vitamins. As a breakfast substitute, sugary cereal can cause a spike in blood sugar that makes you feel hungry as soon as you eat the cereal. Choosing low-sugar grains rich in protein and fiber, as well as foods that contain plant-based or dairy milk, will help you feel fuller longer and have more energy.

Margarine

Margarine is used when the saturated fat in butter is considered harmful to our health. But margarine is different: in some places, it contains harmful trans fats that are not easily processed by the body, and in many cases it contains the same amount of saturated fat. If you really want to eliminate butter from your diet, read the label or choose a lower-quality cooking oil, such as olive oil.

Frozen snacks

Not all frozen meals are created equal – frozen vegetables and baked chicken, for example, are sometimes low in preservatives and are a great way to eat when you need convenience. However, for prepackaged foods, check what nutrients and other ingredients are in your food, especially if you're concerned about preservatives or dyes in your food.

A box of mac and cheese

Although some popular mac and cheese brands have been found to be high in harmful chemicals, the main reason they are considered unhealthy is their high carbohydrate and saturated fat content and low nutritional value. If you love macaroni and cheese, don't despair: There are now whole grains, vegetables like cauliflower, and versions with less preservatives and fat.

bakery products

Cakes, donuts and other baked goods can be delicious. But they can be loaded with simple carbohydrates and saturated fat. Additionally, they have very little fiber, protein or vitamins. But if you make your own baked goods, it's easy to make more nutritious meals by substituting breadcrumbs for flour, transfats for butter, or adding chopped fruit or pumpkin to increase fiber content.