Red Light Foods - Foods to take out of the shopping basket

Welcome to our exploration of ‘Red light foods’, the modern dietary pitfalls. Join us as we uncover the hidden dangers of refined grains, unhealthy condiments, sugary beverages, and overreliance on stimulants. Discover how to navigate these challenges for better health and well-being.

Introduction

In a world filled with tempting but not-so-healthy food choices, it’s crucial to pay attention to what we’re putting into our bodies, especially if we are seeking to get fit, lose weight, or pack on muscle. You cannot expect your body to be healthy and function optimally if the food you are using to fuel it is garbage. This post aims to highlight those foods that might look appealing but could actually be harmful to our well-being. We’ll call them the “red light” foods. From sugary culprits to artificial additives, this post delves into the foods on supermarket shelves that should come with cigarette pack type health warnings. By exploring the reasons behind labelling these foods as “red light,” we aim to equip you with the knowledge to make informed and healthier food choices.

As we dive into this conversation, it’s important to grasp the actual real world impact of consuming these red light foods. Although tasty, these foods can be quite insidious in their effects.

Health Issues associated with poor eating

Red light foods, laden with unhealthy fats, sugars, and additives, contribute to a multitude of health issues through various mechanisms. High-calorie, low-nutrient options can lead to weight gain and obesity, while excessive consumption of trans fats, saturated fats, and sodium raises the risk of heart disease and stroke. Sugary foods and drinks promote tooth decay and cavities, while low-fibre processed foods disrupt digestive function, potentially causing constipation. Some red light foods contain additives and processed meats linked to an increased risk of cancer, while others trigger addictive responses in the brain, leading to cravings and overconsumption. Additionally, the inflammatory properties of many red light foods exacerbate chronic conditions like arthritis, and excessive alcohol intake, often associated with these foods, can damage the liver and kidneys. Overall, the poor nutritional quality of red light foods undermines health and contributes to a range of adverse health outcomes.

It goes without saying that if we aim to make progress in our lives and training, it’s wise to steer clear of such foods. This post aims to shed light on these types of food and the issues they can pose. Additionally, we will recommend nutrient-dense alternatives that are both nutritious and delicious, assisting you in overcoming old cravings.

The Shit List

(Nutritional black holes to throw out of the shopping cart)

Trans Fats.
Highly Processed Vegetable Oils.
Highly Processed Foods.
Fast Food.
Processed Meats.
Foods High in Sodium.
Refined Sugar (Candy and Sweets).
Refined Carbohydrates.
Spices and Condiments.
Sugar-Sweetened Breakfast Cereals.
Sugary Beverages.
Extras (Additional Unhealthy Options).

1. Trans Fats

Trans fats are unsaturated fats that have been artificially created through the process of hydrogenation, which involves adding hydrogen to liquid vegetable oils to make them more solid. They are found in many processed and fried foods and are associated with an increased risk of heart disease, high cholesterol levels, and other health problems. Consuming trans fats should be minimized or avoided, as they have been largely recognized as detrimental to health.

Beware of trans fats lurking in processed foods; they can wreak havoc on your health with just a single bite.

Margarine.
Shortening.
Processed baked goods (e.g., cakes, cookies, pastries).
Fried foods (e.g.. French fries, fried chicken).
Processed snacks (e.g., potato chips, crackers).
Packaged snack foods (e.g., microwave popcorn).
Fast food items (e.g., burgers, fried chicken sandwiches).
Non-dairy creamers (oat milk, soy milk etc).

Alternatives: Healthy Fats. Instead of trans fats and hydrogenated oils, choose healthier fats like olive oil, avocado oil, or coconut oil. Healthier Spreads: Use healthier spreads like avocado, nut butter, or hummus instead of margarine or shortening.

2. Highly Processed Vegetable Oils

These oils are often used to extend shelf life but can contribute to inflammation and heart disease.

The ‘Hateful Eight’ ultra processed oils you need to avoid in your diet.

Hydrogenated oils (trans fats).
Partially hydrogenated oils (trans fats).
Highly processed vegetable oils (e.g., soybean oil, corn oil, sunflower oil).
Palm oil (high in saturated fats).
Cottonseed oil (may contain pesticide residues).
Canola oil/Rapeseed oil (when highly processed).

Alternatives: Healthy Fats. Instead of trans fats and hydrogenated oils, opt for healthier fats like olive oil, avocado oil, or coconut oil. Healthier Spreads: Use healthier spreads like avocado, nut butter, or hummus instead of margarine or shortening.

3. Highly Processed Foods

Highly processed foods often contain excessive amounts of added sugars, unhealthy fats, and artificial additives, which can contribute to various health issues when consumed regularly.

Instant noodles.
Packaged snacks (chips, cookies, crackers).
Frozen meals.
Instant ramen noodles (cups).
Canned soups.

Alternatives: Whole Foods. Opt for whole, minimally processed foods like fruits, vegetables, whole grains, and lean proteins instead of highly processed foods. Homemade Noodles: Make homemade noodles using whole grain or vegetable options instead of instant noodles. Home-Cooked Meals: Prepare home-cooked meals using fresh ingredients instead of relying on frozen meals. Healthy Soup Options: Make homemade soups using fresh vegetables and lean protein instead of canned soups. Thanks to modern kitchen appliances and gadgets, whipping up homemade soups has become easier and more convenient than ever before.

4. Fast Food

Fast foods, while convenient, often lack the nutritional value our bodies need for optimal health, making them best enjoyed in moderation.

Hamburgers/cheeseburgers.
Fried chicken/seafood.
French fries/onion rings.
Pizza slices from pizzerias or fast-food pizza chains.
Hot dogs/corn dogs.
Chicken nuggets.
Burritos, tacos, and quesadillas from fast-food restaurants.
Breakfast sandwiches, muffins, and croissants.
Milkshakes, sodas, and other sugary beverages.
Ice cream cones, sundaes, and milkshakes from fast-food dessert chains
Fried or breaded appetisers like mozzarella sticks or jalapeno poppers.

Alternatives: Homemade ‘fast food’ Meals. Cook homemade meals using fresh ingredients instead of relying on fast food options. You make the ‘fast food’ then you know what is going into it. All the unnecessary stuff to boost the flavour can be taken out. Unnecessary condiments, fried foods, fatty meats etc. Instead you can replace it with healthier alternatives.

5. Processed Meats

These often contain preservatives, sodium, and unhealthy fats, and are linked to chronic diseases.

Hot dogs (including beef, pork, chicken, and turkey hot dogs).
Bacon.
Sausages (such as breakfast sausages, Italian sausages, and bratwurst).
Hams and processed meats.
Pepperoni.
Processed deli meats: Bologna/salami/pastrami/luncheon meats.
Heavily salted meats: Pork, salt-cured bacon, salt beef, corned beef etc.
Processed chicken or turkey slices (often used in sandwiches and wraps).
Packaged Jerky (both beef and turkey varieties).

Alternatives: Lean Proteins. Choose lean protein sources like poultry, fish, tofu, or legumes instead of processed meats.

Lean cuts of beef: Choose lean cuts of beef such as sirloin, tenderloin, or flank steak. (Lower in fat compared to fattier cuts like ribeye or T-bone steak).
Pork tenderloin: Opt for pork tenderloin (leaner cuts, low in fat and calories).
Ground turkey or chicken: Substitute ground beef with lean ground turkey or chicken in recipes like burgers, meatballs, or tacos. (Lower in saturated fat and calories).
Bison or venison: (Leaner than beef and pork).
Grass-fed or organic options: When choosing beef or pork, opt for grass-fed or organic options whenever possible. (Lower in saturated fat with higher levels of beneficial nutrients like omega-3 fatty acids).
Homemade Jerky/Biltong: Again, opt for grass-fed or organic options whenever possible

6. Food High in Sodium:

High-Sodium Ingredients: High-sodium ingredients like monosodium glutamate (MSG), sodium nitrate, and excessive salt are commonly added to processed foods to enhance flavour and extend shelf life. However, consuming these ingredients in excess can lead to high blood pressure and other more serious health concerns.

Snacks high in sodium are often strategically served in bars/pubs to increase thirst, leading to more drink orders and higher sales.

Potato chips (high in sodium).
Pretzels (high in sodium).
Salted nuts (high in sodium).
Canned soups and broths: Ready-to-eat soups and broths can be high in sodium to enhance flavour and preservation.
Frozen meals: Convenience foods like frozen pizzas, entrees, and microwaveable dinners often contain high levels of sodium for taste and shelf stability.
Pickles and pickled vegetables: These items are preserved in brine (high in sodium to prevent spoilage).
Cheese: Certain types of cheese, especially processed and aged varieties, can be high in sodium.
Condiments and sauces: See below.
Instant noodles and ramen: Packaged noodle soups often contain high levels of sodium in both the noodles and flavouring packets.
Snack mixes and crackers: Snack mixes, cheese crackers, and flavoured crackers can be high in sodium as a result of added seasonings and salt.

Alternatives: Healthy Snacks. Opt for healthier snack options like fresh fruit, nuts, seeds, or homemade veggie sticks instead of highly salted snacks. Whole Food Snacks: Enjoy whole food snacks like fresh fruit, nuts, or homemade trail mix instead of highly processed snack bars. Fresh Ingredients: Choose fresh ingredients and prepare meals from scratch instead of relying on packaged snacks. Baked Chips: Enjoy baked chips made from whole grains or vegetables instead of traditional potato chips. Seek out healthier alternatives to unhealthy foods, such as air-popped popcorn instead of heavily buttered popcorn.

7. Refined Sugars (Candy and Sweets):

Highly processed sugars and syrups intake, such as high fructose corn syrup, can contribute to obesity, diabetes, and other health issues. Look for terms like sucrose, glucose, and fructose on ingredient lists.

Watch out for candy and sweet treats lurking in the workplace—they can derail your healthy eating habits in no time!

Confectionaries/Candy bars.
Gummy sweets/candies.
Chocolates with high sugar content.
Soda and sugary drinks.
Pastries and baked goods.
Breakfast cereals.
Sweetened yoghurt.
Ice cream and frozen desserts.
Packaged snacks.

Alternatives: Natural Sweeteners. Fresh fruit and dark chocolate are excellent alternatives to candy and sweets. Additional nutritional benefits like fibre and antioxidants. Dark chocolate, in particular, contains less sugar than milk chocolate and offers potential health benefits. Also aim for unsweetened beverages instead of artificially sweetened options. Yoghurts – aim for Greek Yoghurts with 5% fat (the fat will make you feel full) then cram fruit or honey into it for taste. Other healthy alternatives are Icelandic Skyr. (Note: If you freeze the Greek yoghurt it can actually taste like ice cream). Nut butters: Natural nut butters like almond butter or peanut butter provide healthy fats, protein, and fibre to keep you feeling full and energised. Homemade smoothies. Baked fruit with a sprinkle of cinnamon or a drizzle of honey.

8. Refined Carbohydrates:

Highly Processed Grains: We often consume refined grains due to their widespread availability and quick preparation. However, refined grains undergo processing that removes the bran and germ, stripping away essential nutrients and fibre. They ultimately provide a short-term feeling of fullness, but their lack of fiber and nutrients inevitably lead to quicker hunger and less sustained energy compared to whole grain options.

Refined carbohydrates, with their widespread availability, often lurk as convenient yet problematic options in cafes, restaurants and food stores.

White bread (Can lead to spikes in blood sugar levels and may contribute to weight gain and other health issues).
White rice: (Lower in fibre and nutrients compared to brown or whole grain rice varieties).
White potatoes: (Can be high in refined carbohydrates and lacking in nutrients).
Croissants, pastries, doughnuts: (Made from refined flour and often contain added sugars and fats, contributing to their high calorie and low nutrient profile).

Alternatives: Whole Grain Choices: Transitioning to whole grain bread, wraps, or pastries instead of their refined counterparts like white bread and pastries can significantly enhance nutritional value. Similarly, opting for sweet potatoes, brown rice, and other whole grain alternatives offers a richer array of vitamins, minerals, and fiber, supporting improved digestion and better overall health. Consider substituting refined grains with nutritious alternatives like quinoa, couscous, or lentils for a boost in both flavor and nutritional value.

9. Spices and condiments

Unhealthy condiments contain excessive added sugars, unhealthy fats, sodium, and artificial additives, posing nutritional concerns. Artificial additives found in many of these condiments may trigger allergic reactions and digestive problems.

We often reach for unhealthy condiments, drowning our meals in them. It’s all too easy to overdo it, inadvertently adding extra calories, sugar, and salt to our meals.

Ketchup/BBQ Sauce (high sugar content, contributing to weight gain and diabetes risk).
Mayonnaise (high in unhealthy fats, raising cholesterol levels and heart disease risk).
Teriyaki Sauce/Soy sauce: Both soy sauce and teriyaki sauce with high sodium content can lead to hypertension and cardiovascular issues.
Tartar sauce: Can be high in unhealthy fats and calories).
Ranch dressing: Contains high levels of unhealthy fats, sodium, and added sugars. Opting for light or homemade versions can help reduce the negative nutritional impact.
Sweet chilli sauce: High in added sugars, contributing to excessive calorie intake and potentially leading to weight gain and other health issues.
Thousand Island dressing: Contains high amounts of unhealthy fats and calories from mayonnaise and sweeteners.

Alternatives: Healthier alternatives to traditional condiments include homemade versions using natural ingredients, such as fresh herbs, spices, and healthy fats like olive oil or avocado. Additionally, incorporating flavorful options like salsa, guacamole, or Greek yoghurt-based dressings can add taste and nutrition to meals without the excess sugars, unhealthy fats, and sodium found in commercial condiments. Furthermore, moderation and mindful portion control are crucial in enjoying guilty pleasure condiments without compromising health.

10. Sugar-Sweetened Breakfast Cereals

Popular choices among children and adults alike, but they often contain high amounts of added sugars. These sugars contribute to empty calories, providing little nutritional value beyond a quick energy boost. Consuming sugar-sweetened cereals regularly can lead to fluctuations in blood sugar levels, increased cravings for sweets, and potential weight gain over time. Additionally, the high sugar content may contribute to dental problems such as cavities and tooth decay.

Brightly colored cereals should be approached with caution, much like one would avoid poisonous South American frogs. They may look pretty but represent unhealthy options that should be avoided at all costs.

Fruity cereals.
Frosted cereals.
Chocolate cereals.

Alternatives: Nutritious Breakfast. Start your day with a nutritious breakfast consisting of whole grain cereal, oatmeal, or Greek yoghurt with fruit instead of sugar-sweetened breakfast cereals. The healthier cereals will provide complex carbohydrates, fibre, and essential nutrients to keep you feeling satisfied and energised until your next meal. The Greek yoghurt with fruit and nuts or seeds can add protein, healthy fats, and vitamins.

11. Sugary Beverages:

Soft drinks/sodas, sugary drinks, and so-called ‘sports drinks’ pose significant health risks due to their high sugar content and lack of nutritional value. Regular consumption of these beverages is associated with weight gain, obesity, type 2 diabetes, tooth decay, and an increased risk of heart disease. Despite their marketing as energy-boosting or hydrating options, they often contain excessive amounts of added sugars, artificial flavors, and chemicals that can harm overall health when consumed regularly.

Sugary drinks and beverages can be tempting, but their high sugar content can lead to various health issues when consumed excessively.

Soft drinks/Soda: Loaded with sugar/artificial sweeteners.
Energy drinks: High caffeine and sugar content.
Sports drinks: Marketed as ‘sports drinks’ but often contain added sugars to replenish electrolytes lost during physical activity.
Sweetened fruit juices.
Flavoured water: Some flavoured water products contain added sugars or artificial sweeteners to enhance taste.
Coffee beverages: Many popular types contain added sugars, syrups, and whipped cream, contributing to excess calorie and sugar intake.

Alternatives: Water or Herbal Tea. Replace sugary beverages with water, sparkling water, or herbal tea without added sugars. Infused water: Add slices of fruits like lemon, lime, cucumber, or berries to plain water for a refreshing and naturally flavoured drink without added sugars. Coconut water: Contains electrolytes like potassium, a great alternative to sugary sports drinks. Kombucha: a fermented tea beverage with potential probiotic benefits.

12. Extras (Additional Unhealthy Options):

Over reliance on stimulants like alcohol and caffeine to regulate mood and navigate daily challenges can lead to adverse consequences on both physical and mental health in the long run.

Alcohol: Although alcohol consumption may have some health benefits, excessive drinking can lead to a wide range of health issues.
Artificially sweetened foods and beverages: Some research suggests that artificial sweeteners may have negative health effects and can disrupt metabolism.
Highly processed snack bars: May provide quick energy but lack essential nutrients and can contribute to weight gain and other health issues.
Excessive Caffeine: While moderate caffeine consumption is generally safe, excessive intake can lead to negative health effects. These can hide unhealthy ingredients and may have unknown health effects.

Alternatives: Moderate Alcohol Consumption. Limit alcohol consumption to moderate amounts and choose lower calorie options like light beer or wine instead of sugary cocktails. Opting for whole food snacks like nuts, seeds, fruits, or homemade energy bars made with natural ingredients can provide a healthier alternative to highly processed snack bars. Choosing natural sweeteners like stevia, honey, or maple syrup in moderation can be a healthier alternative to artificial sweeteners.

Advice for Vegans/Vegetarians

For vegans and vegetarians aiming to avoid red light vegan/vegetarian foods and prioritise healthier options, focusing on whole, minimally processed plant-based foods is key. Prioritise fruits, vegetables, whole grains, legumes, beans, lentils, tofu, quinoa, avocados, nuts, and seeds. While plant-based alternatives offer options for those seeking to reduce their animal product consumption, many processed versions come with their own health concerns due to added sugars, preservatives, and high levels of sodium. Read labels carefully to identify these unhealthy added risks. Cooking homemade meals allows for better control of ingredients and portion sizes.

Reading Between the Lines - The Hidden Toxins

While the importance of nutrition and making healthy dietary choices cannot be overstated, it’s crucial to recognize that these decisions are influenced by a multitude of factors beyond what I’ve touched upon in this post. Socio-economic factors, including income, education, and access to resources, can significantly impact individuals’ ability to make nutritious food choices. Additionally, issues such as food availability, climate concerns affecting crop yields, and the presence of toxins and chemicals in our foods further complicate the landscape of healthy eating. Furthermore, pressures from the food industry, marketing tactics, and cultural influences can sway dietary habits. As we delve deeper into these complexities in future posts, we aim to shed light on these factors and provide insights and solutions to help navigate the challenges and make healthy eating more accessible for everyone.

Summary

Making mindful choices about our dietary habits is paramount for maintaining optimal health and well-being. By avoiding red light foods and opting for nutritious alternatives, we can fuel our bodies with the premium nutrition they deserve. Granted, it’s essential to acknowledge the complexity of nutrition and dietary choices, influenced by various factors such as socio-economic status, food availability, and industry pressures. As we continue to explore these complexities in future posts, let’s strive to make informed decisions that support our health and vitality for years to come.

Red Light Food Sources

Introduction

Health Issues associated with poor eating