Unhealthy Diet 8 Bad Foods! |

Unhealthy diet can have serious consequences for your health in the short and long term.

Unhealthy diet refers to the lack of healthy foods in daily consumption that causes malnutrition. In addition, it can mean a deficiency of nutrients necessary for the proper functioning of the body or being overweight.

Low consumption of fruits and vegetables predisposes to diets with more calories and fewer healthy substances for the body. Consequently, a higher risk of obesity, cardiovascular disease and mortality in general.

Sugary foods and drinks quickly raise your blood glucose level. Certainly, the desire to eat sweets all the time can be a symptom of vitamin D deficiency.

Likewise, if the body craves sweets, it is most likely that it lacks minerals such as magnesium, which helps us maintain the balance of our immune system. It also helps control anxiety, relax muscles, prevent or avoid inflammation and strengthen bones.

Sweets in the body produce energy for our cells, however it is recommended to lower the sweetness of the body. That’s why drinking enough water can help you keep your blood sugar levels within healthy limits. In addition to preventing dehydration, it helps your kidneys drain excess blood sugar through urine.

Consequences:

Malnutrition,
Wasting and stunted growth,
Overweight,
Obesity and diet-related NCDs,
Cardiovascular disease and stroke,
Type 2 diabetes and some cancers.
Liver disorders,
Behavioral disorders,
Hyperlipidemia,
Fatty liver,
Tooth decay.
Poor nutrition limits us in:
Decision making, emotional management, interpersonal relationships, among others.

Recommendations:

Foods that should be consumed for proper nutrition:

Fruits, vegetables, whole grains,
Dairy products.
Dairy products include low-fat or fat-free milk, lactose-free milk.
Fortified soy drinks.
Olive oil.
Legumes.
Nuts such as walnuts.
Fish and seafood.
Eggs, white meats.
Seasoned with herbs and spices.

Avoid consuming:

Foods with high fat content. Because most have many calories, but little nutritional value.
Refined grains.
High-calorie beverages.
Baked goods.
Butter and margarine.
Fast foods.
Industrial beverages such as sodas or soft drinks.
Products that include fat or cream from dairy products (ice cream, desserts or yellow cheeses).

Avoid consuming the following fats:

Saturated fats are found in fried foods and some packaged foods. These fats also come from meat and dairy products.

Saturated fats increase bad cholesterol. As a result, there is a risk of developing cardiovascular diseases.

On the other hand, we have trans fats, which lack nutritional value and cause damage to health. They are liquid oils transformed into solid fats to delay the expiration date of a product. Thus, trans fats are found in processed foods.

Trans fats increase bad cholesterol and reduce good cholesterol. Among the foods you should consume as little as possible are: fast food, frozen foods, coffee cream, cookies, vegetable shortening and margarines, industrialized soups and sauces, precooked products and bread.

What would be a good healthy diet?

A good healthy diet is made up of fiber, fruits, vegetables, lentils, beans, nuts and whole grains. According to the WHO, these diets are balanced, diverse and meet the macronutrient needs that a person requires according to their stage of life.

Consider this recommendation for a healthy diet:

Consumption of fruits and vegetables at least 400 g per day.
Consumption of unsaturated fats of less than 30% of total energy.
Sugar intake preferably less than 5% of total energy, with a maximum limit of up to 10%.
Salt consumption less than 5 g per day.

Therefore, an unhealthy diet can have serious consequences for health in the short and long term. For this reason, having healthy eating habits helps us to have proper nutrition, prevent chronic diseases and improve the quality of life.