Harmless Eats That Might Unknowingly Be Cutting Short Your Lifespan
Craving a life long, vibrant future? Eating right is a significant part of that! But don't be fooled by marketing hype or food packaging claims, because some "healthy" foods can actually work against you in your pursuit of longevity. To help you avoid common pitfalls, I've teamed up with fellow registered dietitians to uncover eight supposedly healthful foods that might be sabotaging your ambition to live longer.
Jessie Anderson, MS, RD, CSSD, LD, ACSM EP-C, over at Top Nutrition Coaching, and Meggie Connelly, MS, RDN, LDN, who's the owner of Be Balanced Nutrition Services, have shared their insights.
Here's a list of eight foods that may seem wholesome, but could be jeopardizing your longevity goals. Bear in mind, you don't need to eliminate these foods from your diet entirely; rather, try consuming them in moderation, and in combination with nutrient-rich foods.
Jessie Anderson stresses that "food and eating should be enjoyable — it's important for long-term success."
8 Foods That Could Be Cutting Your Life Short
1. Flavored Yogurt
Although loaded with gut-friendly probiotics, flavored yogurt isn't as healthy as it might seem. It often contains loads of added sugars or artificial sweeteners, which are detrimental to our health in the long run, as explained by Meggie Connelly, MS, RDN, LDN. "Added sugars greatly impact our health through several negative outcomes, like undesired weight gain, obesity, heart disease, kidney disease, and liver disease." Moreover, excessive added sugar intake has been linked to neurodegeneration leading to cognitive decline.
According to the American Heart Association, daily sugar intake must not exceed 6% of total calories, which translates to approximately 25g for many women and 36g for many men. Some flavored yogurts come close to this limit. Opt instead for plain yogurt sweetened with natural fruit or a touch of honey.
2. Diet Soda
Initially created as a less sugary alternative to regular soda, diet soda might not be much better for you. A 2022 study found artificial sweeteners to be associated with an increased risk of heart disease[1]. Additionally, these beverages may cause poor absorption and lead to gastrointestinal distress, like gas, bloating, abdominal cramps, and diarrhea.
Furthermore, studies have linked artificial sweeteners to negative impacts on the gut microbiome, which is crucial for maintaining a healthy immune system. Healthy swaps include sparkling water infused with fruit and fresh herbs or homemade low-sugar lemonade.
3. Sports Drinks
Elite athletes often appear to be sipping sports drinks, but do they benefit the average person exercising for 30 minutes a day? Not really. Sports drinks are high in sugar and electrolytes, beneficial only for athletes participating in intensive, prolonged exercise [5][6]. For casual exercisers, plain water is sufficient to slake their thirst.
Coconut water could be an electrolyte-rich alternative offering all the hydrating benefits of sports drinks without the unwanted sweeteners, dyes, and mystery additives (which lack long-term health impact research).
4. Reduced-Fat Peanut Butter
Although research now shows that high unsaturated fat content in nuts can support heart health, the low-fat diet craze still lingers, keeping reduced-fat peanut butter on supermarket shelves. "Reduced-fat peanut butter may seem appealing to some consumers, but those healthy fats are often replaced with simple or refined sugars, including high-fructose corn syrup to improve palatability and the product's stability," notes Jessie Anderson. Switch to a low-ingredient natural nut butter for the heart, gut, immune, and metabolic health benefits of unsaturated fats, protein, and fiber it offers.
5. Beef Jerky
Jerky and beef sticks gaining in popularity lately, but they may not be propelling you towards those century milestones. "Beef sticks are considered red and processed meat options," Meggie Connelly reveals. "A diet high in these foods has been linked to increased mortality due to their association with chronic diseases like heart disease and certain cancers." Instead, opt for turkey jerky, plant-based jerky, nuts, seeds, or hard-boiled eggs as high-protein snacks that keep health concerns at bay.
6. Energy or Protein Bars
Energy or protein bars can be convenient, but they're often chock-full of saturated fats, sodium, and artificial sweeteners. These can lead to high blood pressure and increased heart disease risk. "It's best to seek out protein bars with minimal ingredients," recommends Jessie Anderson.
7. 'Skinny' Alcoholic Beverages
Whether spiked seltzers, "skinny" drinks, or light beer, all of these "better-for-you" alcoholic beverages aren't contributing to a longer life—in fact, they're shortening it. Moderate alcohol consumption increases the risk of heart disease, liver disease, memory problems, and learning difficulties[3]. Opt for a low-sugar mocktail instead.
8. Flavored Plant-Based Milk
While popular among health-conscious consumers, flavored options aren't bound to make you live a longer life. As Meggie Connelly explains, "added sugars in sweetened and flavored options can become a sneaky way to add sugar to your diet." Instead, choose unsweetened and fortified plant-based milks.
It's important to maintain a balanced diet, ensuring that you have enough nutrients, vitamins, minerals, antioxidants, and phytochemicals for optimal health and longevity. Be mindful of these foods and nutrients when striving for long life and overall well-being.
(Source: Heathline, Live Science, Harvard Health Publishing, National Heart, Blood and Lung Institute, American Heart Association, Healthline, Harvard Health Publishing, National Heart, Blood and Lung Institute)
[1]: https://www.sciencedaily.com/releases/2022/01/220120114420.htm[2]: https://www.health.harvard.edu/staying-healthy/how-diet-can-help-you-live-longer[3]: https://www.cdc.gov/alcohol/fact-sheets/alcohol-use.htm#2[4]: https://www.healthline.com/nutrition/top-12-salad-dressings-ranked-by-healthiness[5]: https://www.sciencedirect.com/science/article/pii/S2095313X15000623[6]: https://journals.humankinetics.com/view/journals/jsc/9/2/article-p445.xml
- Food and eating should be enjoyed for long-term success, according to Jessie Anderson, a registered dietitian at Top Nutrition Coaching.
- According to Meggie Connelly, a registered dietitian at Be Balanced Nutrition Services, flavored yogurt, despite containing probiotics, is often high in added sugars or artificial sweeteners which can contribute to weight gain, heart disease, kidney disease, liver disease, and neurodegeneration.
- Diet soda, introduced as a lesser-sugary alternative to regular soda, may still be harmful, as a 2022 study associated artificial sweeteners with an increased risk of heart disease.
- Reduced-fat peanut butter, despite being marketed as healthier, often replaces healthy fats with simple or refined sugars, as noted by Jessie Anderson. Natural nut butter could be a better alternative.
- Beef jerky, a popular snack, is a processed meat option linked to increased mortality due to the risk of chronic diseases like heart disease and certain cancers, according to Meggie Connelly.
- Energy or protein bars, although convenient, are often high in saturated fats, sodium, and artificial sweeteners, increasing the risk of heart disease. Opt for protein bars with minimal ingredients.
- 'Skinny' alcoholic beverages like spiked seltzers, "skinny" drinks, or light beer, do not contribute to a longer life and can increase the risk of heart disease, liver disease, memory problems, and learning difficulties.
- Flavored plant-based milk, while popular, can contain added sugars, making it a sneaky way to add sugar to your diet. Opt for unsweetened and fortified plant-based milks instead.
