Processed foods


We all love food, especially deep-fried or baked dishes. However, consuming excessive amounts of processed foods can lead to serious health issues and diseases.

Processed foods are becoming a new trend in our daily lives, but many of us still prefer easy-to-cook and baked foods. We are not fully aware of the negative impact they have on our health. These foods contain phosphates that can harm our organs and bones. Additionally, they are high in sugar and unhealthy carbohydrates, which can contribute to obesity and various dangerous diseases.

List of Processed foods are:

  1. Frozen
  2. Baked
  3. Packaged
  4. Cheese product
  5. Canned

Food that contains high levels of sugar, salt, and fat is harmful to your health.

Read more to see how processed foods are affecting our health.

Are all Processed Foods Bad for our Health?

Healthy foods & unhealthy Food

No, not all processed foods are unhealthy, but some of the junky processed foods are indeed a poor choice for health.

List of processed foods that are bad for health

  1. Cookies
  2. Burger
  3. Pizza
  4. Wafer
  5. Candy
  6. Ice-cream
  7. Instant noodles
  8. Chips and crackers
  9. Desert

These foods contain the highest amounts of sugar, salt, and fat.

These foods might taste good and be easily digestible. However, consuming processed foods can lead to obesity, which is directly linked to diabetes, high blood pressure, bad cholesterol, and other health issues.

List of food that is processed but healthy

  1. Chia seeds
  2. Salmon
  3. Frozen fruits and veggies
  4. Canned chickpeas
  5. Muesli
  6. Fortified milk
  7. Tofu
  8. Greek yogurt
  9. Popcorn

These foods are processed but still healthy, as they are packed with vitamins, minerals, and the right amount of fiber, which enhances their overall quality.

List of Processed Foods

List of processed foods - Infographic

1. Instant Noodles

A bowl of noodles - List of processed foods

Most people prefer to eat noodles for their evening meal to satisfy their cravings. Noodles are also very tempting.

But do we know exactly what we are consuming and putting into our bodies when we eat this? We cannot ignore the main ingredient in noodles, which is Maida (White Flour).

Maida is a refined and bleached flour that contains toxic chemicals. Consuming it can lead to various health problems such as obesity, constipation, and hormonal imbalances.

2. Diet Soda

Most diet sodas contain aspartame, which is an artificial sweetener. However, it is worth noting that there is some evidence suggesting that aspartame may promote weight gain.

Diet soda has been associated with raised glucose levels, tooth decay, increased waist size, an increased risk of heart disease, and type 2 diabetes.

3. Packed Fruit Drinks

Packed fruit juices - List of processed foods

If you consume several flavors of packaged fruit juices and think it is very healthy for your body, that belief is not valid. I will explain the main reasons why we should avoid this.

These food products contain edibles, acids, and color preservatives. They also contain high levels of chemicals, which reduces their nutritional value. The excessive sugar content increases the likelihood of developing diabetes due to insulin resistance.

4. Bacon

Bacon and omelet - List of processed foods

Meat is not a bad option to eat, but it is necessary to cook it properly. This is because it can contain harmful compounds that can affect our body, as well as bacteria and viruses.

Processed bacon is also high in salt, and consuming too much salt at once can be very dangerous. Excessive salt intake can raise blood pressure, which is a risk factor for stroke and heart disease.

Also Reads: What are Refined Carbs – Why choose between Good Carbs or Bad carbs

5. Ice cream

There’s nothing more delicious than ice cream, but it’s important to note that ice cream packed with high sugar content can be detrimental to one’s health.

Ice cream is loaded with calories and sugar, but it is also low in nutrients.

However, eating ice cream promotes happiness and reduces levels of stress. The best approach is to eat ice cream occasionally instead of eating it too often.

6. Packed Wafers

Group of wafers - List of processed foods

There is a food that is incredibly famous and popular, impossible to ignore. Each flavor has its unique attraction, and once people start eating it, they become addicted. This addiction can become never-ending.

Do you know how they are made?

The essential ingredients used in this, such as potatoes, spices, and oil, are of low quality.

According to the research, consuming wafers has an impact on our brain functioning and can contribute to feelings of depression.

7. Frozen Packed Food

Packed frozen food - List of processed foods

If you are unsure about how to cook or simply prefer home-cooked meals, there are many varieties of home food available in the market, such as frozen parathas, rajma-rice, biryani, and more.

But here are some facts you should know

  • Frozen food often seems tasteless because prolonged freezing can damage its flavor.
  • It is not advisable to stock up at home. It is better to consume the items as soon as possible.
  • Frozen-packed foods contain excessive sodium, which is associated with high blood pressure, heart disease, and strokes.
  • It contains fat and Trans fat which accommodates food to live longer in packets.

Also Read: Foods that Burn Fat Like Crazy

8. Cereals

Cereals that are loaded with refined grains and an excessive amount of sugar.

Processed breakfast cereals are high in sugar content, which is known to contribute to the development of various chronic diseases.

Additionally, cereals that are high in sugar can cause unwanted spikes in blood sugar levels, followed by rapid drops. This can lead to repeated cravings and difficulty regulating blood sugar levels.

Excessive consumption of sugar increases the risk of heart disease and type 2 diabetes.

9. Fast and fried foods

Fast foods are often convenient choices for satisfying hunger, but their high carb and sugar content makes them unhealthy. Additionally, fried foods are known to be rich in trans fats.

Fried and fast food are detrimental to health as they can raise cholesterol levels, increase blood sugar levels, and contribute to the development of various severe diseases.

Also Read: Worst Fruits for Weight Loss

The Word from Fitness Scenz

Here is a brief list of processed foods. It is advisable to consume them occasionally rather than three times a day.

Processed foods may provide a temporary feeling of fullness, but consuming these foods is generally not a wise choice for your health.

It is advisable to avoid these foods and minimize the consumption of unhealthy options. Instead, consider incorporating whole foods and complex carbohydrates into your diet to promote a healthier lifestyle.

Suggested Reads: Processed Foods: What’s OK and What to Avoid

Eating a high and right amount of carbs is good for health. But knowing which carbs are good and which are not is even better for us.

Carbohydrate is one of the common nutrients found in foods and drinks.

Carbohydrates are stored in glucose, which converts into energy for body cells, tissue, and organs. Most whole food contains carbohydrates which are highly nutritious and healthy.

But, not all carbohydrates are not on the same page.

If we look on the other side, refined carbs and simple carbs are also part of carbohydrates, but these carbs have no nutrients or fiber.

Disadvantages of Eating Refined Carbs

  • Promote hunger for more refined carbs
  • Obesity
  • Insulin Resistance
  • Type-2 Diabetes
  • Mood disorder
  • Heart diseases
  • Hyperactivity
  • Increased number of diseases

In this guide, you explore what refined carbs are and why you should limit this.

Let’s get started,

What are Refined Carbs?

unhealthy products and junk food 2022 12 16 12 43 40 utc scaled

Also known as Bad carbs, processed carbs, or simple carbs.

Refined carbs do not contain any nutrients, fiber, and bran; these foods are white bread, pasta, pizza dough, white flour, dessert, white rice, cookies, and breakfast cereals. Refined foods are digested quickly and have a high glycemic index, giving rise to blood sugar levels and insulin levels after meals.

These foods may also affect mood fluctuations and energy and also increases fat percentage around the waistline.

Foods with a higher glycemic index may cause overeating and build up many diseases.

When you eat processed and refined carb foods, these foods raise the sugar level in your blood vessel, which later triggers a spike in insulin levels.

These carbs can feed your stomach and can leave you satiety, but for 1 or 2 hours and after that, you will be hungry; this is why these carbs trigger hunger and make you overeat 

  1. Overeat
  2. Insulin resistance
  3. Type-2 diabetes
  4. High blood pressure
  5. Obesity
  6. Heart Disease
  7. Mood Fluctuations
  8. Hyperactivity

What are Good Carbs and Bad Carbs?

fit salad in the fit version with buckwheat groats 2022 07 05 13 05 45 utc scaled

Our body requires a higher amount of carbohydrates for survival. Carbohydrates convert into glucose, and glucose is the primary source of energy. Many studies show that 45-65% of calories should come from carbohydrates.

But, these carbs should come from complex carbs or unrefined carbs instead of refined carbs or processed carbs.

Simple carbs and unrefined carbs have lower glycemic levels and are digested slowly, which prevents an unwanted surge in blood sugar levels.

Simple carbs or unrefined carbs are nutrient-dense and high in fiber which can prevent severe disease.

  1. Aid weight loss
  2. Prevent serious disease
  3. Improve energy level
  4. Prevent high blood pressure
  5. Fight against type-2 diabetes
  6. Protect from cardiovascular issues

Know More: What Are 20 Foods That Burn Fat?

What are Good Refined Carbs List

  1. Non-starchy vegetables: Sprouts, spinach, beans, tomatoes, celery, broccoli, onions, cauliflower, mushrooms, cabbages, peppers, and salad greens.
  2. Unrefined Whole grains: Oatmeal, whole wheat, brown rice, multigrain bread.
  3. Fruits: Berries, melons, oranges, lemons, peaches, cherries, pears, bananas, and apples.
  4. Legumes: Lentils, peas like kidney beans, black beans, baked beans, soybeans.
  5. Nuts: Cashews, walnuts, almonds, peanuts.

Know More: Are Oranges Good For Abs

What are Refined Carbs to Avoid

  • Sugary beverages: Fruits juice, coffee, tea, soft drinks, sports drinks, energy drinks, soda, chocolate milk,
  • Alcohol/Beer
  • Regular pasta, pizza, cookies, candies
  • White bread
  • Cereals
  • Sweetened yogurt
  • Milk
  • Chips and Wafers

Also Read: Foods that Should be Avoided Completely when Losing Weight

Refined carbs encouraged overeating

It is a fact that the maximum population is suffering from obesity because of too much eating of refined carbs. 

The reason for obesity is because of overeating; refined carbs tend to be low in fiber content and can easily digestible; this is the reason refined carbs promote overeating.

Refined food is easily digestible means promoting overeating because these foods are high in the glycemic index; foods that tend to have a high glycemic index are the food that promotes fullness for the short term.

Foods with a low glycemic index promote satiety, which lasts for 2-3 hours.

How to avoid sugar and refined carbs?

It sounds easy, but it’s not that easy to ignore desserts, pizza, burgers, and more.

Eating the right complex carbs, unrefined carbs, or whole foods such as unrefined whole grains, nuts, legumes, and non-starchy veggies will result in lower and firm blood pressure.

The key is to avoid sugar, and refined carbs are

  1. Make whole foods and complex carbs or unrefined carbs your best friend.
  2. Engage with exercise.
  3. Set a goal for losing weight.
  4. Switching with good carbs.
  5. Eat healthy snacks.
  6. Slowly lower the amount of sugar.
  7. Avoid sugary drinks and a sugar-containing diet.
  8. Avoid processed foods.
  9. Find the benefit of eating the right carbs.
  10. Count your calorie intake.
  11. Avoid eating out.
  12. Focusing on high protein, high fiber, and good fat foods.
  13. Check the label before buying food.

Go with the right carbs such as whole foods, unrefined carbs, and complex carbs can lower the insulin percentage and promote healthy weight.

Also Read: Good Sources Of Protein That Arent Meat

Why switch to good carbs?

Switching to good carbs comes with many other health benefits like

Health benefit of switching to good carbs

  1. It helps in easy digestion
  2. Fill your stomach for hours
  3. Maintain a good healthy weight
  4. Energy source
  5. Keeps good cholesterol 
  6. Whole foods are nutrient-dense
  7. Prevent type-2 diabetes
  8. Improve energy level

You can be healthy by eating more carbs – good carbs provide instant energy and a slower release of sugar. Eating complex or unrefined carbs won’t make you miserable – in fact, at first, you might find them dull. However, with time, your body will adjust and you’ll come to enjoy these foods.

Suggested Reads: Protein-rich Foods


Consuming processed or refined carbohydrates on the weekends may be a good way of rewarding yourself for dieting during the week, but they should not be consumed as a meal in itself.

If you cut out those bad carb foods, but can still eat on weekends, you’ll find that your cravings for those foods will reduce themselves.

Eating low-GI foods can help keep you in the satiety zone for up to 3 hours. This helps you to avoid overeating and thus, lose weight.

Thank you

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