While we can’t completely control our lifespan, healthy diet and lifestyle habits play a crucial role in promoting longevity. Studies show that a significant portion of chronic diseases and premature death can be prevented by adopting a healthy lifestyle. While we generally know the basics of healthy eating—prioritizing plant-based foods and limiting processed foods—there are certain foods and drinks that we often consume thinking they’re good for us, but they may actually have negative effects on our health and lifespan.
1. Alcohol—Including Red Wine
Contrary to popular belief, even moderate alcohol consumption, including red wine, can contribute to health problems. Recent research suggests that even moderate drinking can increase the risk of cancers, high blood pressure, and atrial fibrillation. Moreover, daily consumption of 25 grams of alcohol—equivalent to less than two cocktails, beers, or glasses of wine—has been linked to premature aging and death.
Functional medicine doctor Dr. Amy Myers emphasizes that the supposed benefits of red wine have been debunked. Dr. Sara Szal Gottfried, a clinical assistant professor, adds that alcohol acts as a neurotoxin and elevates cortisol levels, disrupting sleep and increasing blood sugar, further impacting our health and longevity.
2. Fruit Juice
Fruit juice, often marketed as a healthy choice, can be deceiving. Unless it’s freshly squeezed, most fruit juices are laden with added sugar and lack the fiber found in whole fruits. Many fruit juices contain a significant amount of sugar, comparable to soda. Excessive sugar intake is detrimental to health, so it’s crucial to keep sugar consumption within recommended limits.
3. Diet Sodas
While diet sodas seem like a healthier alternative to regular soda, scientific evidence suggests otherwise. Artificial sweeteners, common in diet sodas, raise concerns about their impact on metabolism and health risks. They can disrupt insulin response, alter gut microbiota, and potentially lead to overconsumption.
Diet sodas are calorie-free, but this can confuse the body’s energy regulation, leading to increased cravings and overeating. Artificial sweeteners also negatively impact the gut’s good bacteria, affecting immune health and overall well-being. Dr. Alexander Golberg, a family medicine doctor, highlights the detrimental effects of artificial sweeteners on gut health.
4. Charcuterie
While charcuterie boards might seem like a healthier option compared to a large, well-rounded meal, cured meats, a staple of charcuterie, pose health risks. Processed meats like bacon, sausages, and deli meats are linked to an increased risk of cardiovascular disease and certain cancers due to additives like nitrates and nitrites. Processed meats are also high in sodium and saturated fats, further increasing the risk of heart disease.
5. Granola Bars
Granola bars are often marketed as healthy snacks, but many contain excessive sugar and unhealthy fats. Some granola bars are made with coconut oil, which is high in saturated fat, linked to an increased risk of cardiovascular disease. To ensure a granola bar is truly healthy, look for options low in sugar, saturated fat, and sodium, with at least three grams of fiber per serving.
6. Flavored Yogurt
While flavored yogurts might sound tempting, they often contain a significant amount of added sugar. Plain yogurt is a healthier option, and you can add your own fruit for sweetness, increasing fiber and making your snack even healthier.
7. Smoothies
While making your own smoothie at home with controlled ingredients can be healthy, commercially prepared smoothies often contain added sugar or artificial sweeteners, negating their health benefits. Many smoothie shops offer options with high sugar content.
8. Acai Bowls
Acai is often touted as a superfood, but acai bowls can also be loaded with sugar. Eating a large acai bowl can significantly raise blood sugar levels, increasing the risk of diabetes, cardiovascular disease, and obesity.
9. Heat-and-Eat Meals
Prepared meals, especially those designed for microwaving or oven heating, often contain harmful additives like BHA and BHT, which have been linked to cancer in animals and DNA alterations.
Conclusion
While the foods and drinks on this list may seem healthy, minimizing those high in sugar, artificial sweeteners, processed meats, and additives is crucial for promoting longevity. Prioritize a diet rich in whole, unprocessed foods and enjoy alcohol in moderation or save it for special occasions. By making conscious choices, you can create a healthier diet that supports a longer and healthier life.
