What Is The Unhealthiest Food? At FOODS.EDU.VN, we understand that identifying the absolute worst food isn’t straightforward, but being aware of foods high in added sugars, sodium, saturated fats, and artificial additives is crucial for making informed dietary choices. We provide detailed insights and healthy alternatives to help you navigate the complex world of nutrition.
1. Potato Chips
Unhealthy Ingredients: Excessive sodium, artificial colors, minimal fiber.
Potato chips offer temporary satisfaction but are often loaded with sodium and lack essential fiber. Certain brands contain artificial colors like Yellow 5 and Yellow 6, which some studies suggest are potentially carcinogenic. Ruffles Cheddar & Sour Cream Chips, for instance, utilize these dyes.
Eat this instead: Consider WILDE Protein Chips, made with real chicken breast, egg whites, and bone broth, providing 10 grams of protein per serving without any food dyes, as suggested by Lauren Manaker, MS, RDN.
2. Ice Cream
Unhealthy Ingredients: High levels of added sugar.
While ice cream is a popular dessert, many commercial brands contain excessive amounts of added sugar. Ben & Jerry’s Chubby Hubby, for example, has 27 grams of added sugar per 2/3-cup serving and 82 grams per pint, significantly exceeding the daily recommended limit of 25-36 grams.
Eat this instead: Explore healthier ice cream options with less added sugar, available from various brands focused on more nutritious ingredients.
3. Processed Red Meat
Unhealthy Ingredients: Sodium nitrite, sodium nitrate, and sodium phosphate.
Processed red meats like pepperoni, salami, bacon, and hot dogs contain additives such as sodium nitrite, sodium nitrate, and sodium phosphate, which have been linked to increased risks of cardiovascular disease, type 2 diabetes, and certain cancers.
Eat this instead: Try Impossible Sausage, a meat-free alternative free from questionable ingredients, offering a similar flavor while minimizing health risks, as recommended by Lauren Manaker.
4. Instant Ramen
Unhealthy Ingredients: Extremely high levels of sodium.
Instant ramen is a convenient and affordable option, but it often contains excessive sodium levels. Nissan Top Ramen, for instance, has 1,620 milligrams of sodium per serving, exceeding half of the daily recommended limit.
Eat this instead: Consider Lotus Foods Organic Millet and Brown Rice Ramen, allowing you to control added ingredients and choose healthier broth options, providing whole grain noodles ready in minutes, according to Lauren Manaker.
5. Store-Bought Cake
Unhealthy Ingredients: Large amounts of added sugar, artificial colorings, and preservatives.
Store-bought cakes often contain high amounts of added sugars and artificial ingredients. David’s Cookies Mile High Peanut Butter Cake includes additives like Red 40, corn syrup, and palm oil, with one slice containing 820 calories, 19 grams of saturated fat, and 71 grams of added sugar.
Eat this instead: Opt for homemade cakes with healthier ingredients or explore nutritious cake recipes available on FOODS.EDU.VN.
6. Crackers
Unhealthy Ingredients: Refined flour with little to no fiber, artificial colors, and preservatives in some brands.
Many popular crackers are made from refined flour and processed ingredients, lacking essential nutrients. RITZ Bits Cheese Cracker Sandwiches contain cheddar cheese powder, leavening, palm oil, and sodium phosphate, an additive linked to accelerated aging and vascular damage.
Eat this instead: Maine Crisps, made from buckwheat, offer antioxidants and fiber, are gluten-free, non-GMO, and sustainably sourced, making them a healthier alternative, as suggested by Lauren Manaker.
7. Tortilla Chips
Unhealthy Ingredients: High levels of sodium, low levels of fiber, artificial colors.
Tortilla chips, whether store-bought or from restaurants, often contain high sodium levels and artificial colors. Doritos Flamin’ Hot Cool Ranch Chips are high in sodium and contain Red 40, Red 40 Lake, Yellow 5, Yellow 6, and Blue 1.
Eat this instead: HIPPEAS Nacho Vibe Chickpea Tortilla Chips are free from artificial ingredients and offer plant-based protein and fiber, thanks to the addition of chickpeas, according to Lauren Manaker.
8. Pretzels
Unhealthy Ingredients: Refined flours, high amounts of sodium, and a lack of fiber and protein.
Many pretzels are made with white refined flour and high sodium levels. Unique Snacks Extra Salt Splits contain almost 1,000 milligrams of sodium per serving, which, according to the CDC, can increase the risk of high blood pressure and heart disease.
Eat this instead: Choose healthier pretzel brands made with better ingredients and less sodium, such as From The Ground Up and Fit Joy, available on FOODS.EDU.VN.
9. Bread Bowls
Unhealthy Ingredients: Extremely high levels of refined carbohydrates with little to no fiber.
Bread bowls, popularized by Panera, are high in carbohydrates and low in fiber, leading to blood sugar spikes. Panera’s Homestyle Chicken Noodle Soup Bread Bowl contains almost 150 grams of carbohydrates and only 4 grams of fiber.
Eat this instead: Order soup in a traditional bowl and request a piece of bread as a side to satisfy carb cravings while controlling carbohydrate intake, suggests Lauren Manaker.
10. Packaged Cookies
Unhealthy Ingredients: Added sugars, artificial flavors, artificial colors.
Store-bought packaged cookies often contain artificial flavors and colors. Brands like Oreos, Mrs. Fields, and Famous Amos Cookies are examples.
Eat this instead: Siete Grain Free Cookies, made from quality ingredients like chickpea flour, are free from artificial additives and delicious, offering a healthier alternative, according to Lauren Manaker.
11. Store-Bought Cookie Dough
Unhealthy Ingredients: Added sugars, artificial flavors, artificial colors.
Store-bought cookie doughs are typically high in added sugars and artificial ingredients. Pillsbury Reese’s Peanut Butter Cookie Dough and Toll House M&M Chocolate Chip Cookie Dough contain additives like dextrin, monoglycerides, and dyes such as Red 40, Red 40 Lake, Blue 1, Yellow 5, and Yellow 6.
Eat this instead: Sweet Loren’s cookie dough, gluten-free and vegan-friendly, is made with quality ingredients, allowing you to bake only the desired amount of cookies, helping control portions, as suggested by Lauren Manaker. Deux Vegan Chocolate Chip Cookie Dough includes vitamin D and reishi to support mood.
12. Fast-Food Chicken Sandwiches
Unhealthy Ingredients: High amounts of fat, sodium, and artificial ingredients.
Regular fast-food consumption can lead to heart disease, cancers, and premature death, with some research suggesting it can be as harmful as smoking. Fried chicken sandwiches are full of processed ingredients and can have dangerously high levels of total fat and sodium.
Eat this instead: If you must have a fast-food chicken sandwich, choose healthier, dietitian-recommended options available on FOODS.EDU.VN.
13. Fast-Food Smoothies
Unhealthy Ingredients: Added sugars, very little fiber.
Smoothie chains often pack their smoothies with added sugar and minimal protein or fiber. A medium Jamba Juice Peanut Butter Mood Smoothie contains 120 grams of carbohydrates and 102 grams of sugar with only 5 grams of fiber. Smoothie King’s The Hulk Strawberry has 7 grams of fiber and 25 grams of protein but also 91 grams of added sugar.
Eat this instead: Make smoothies at home using veggies, fruit, protein powder, nut butter, and your favorite milk for a fiber-rich, protein-heavy smoothie. Explore weight loss smoothie recipes on FOODS.EDU.VN for inspiration.
14. Fast-Food Desserts
Unhealthy Ingredients: High levels of added sugar and saturated fat.
Fast-food desserts often contain excess added sugars, sodium, or saturated fat. McDonald’s Apple Pie or McFlurry, Burger King shakes and Sundae Pie, and Taco Bell Cinnabon Delights are examples.
Eat this instead: Order smaller portions or lighter options, such as a Wendy’s Frosty in a junior size or a McDonald’s Vanilla Soft Serve Cone, to reduce calorie and sugar intake.
15. Fast-Food Breakfasts
Unhealthy Ingredients: High amounts of sodium, saturated fat, and calories.
Fast-food breakfasts are typically high in calories, sodium, and saturated fat and low in fiber and protein. Wendy’s Sausage, Egg & Swiss Croissant has 16 grams of saturated fat and over 1,000 milligrams of sodium with zero grams of fiber.
Eat this instead: Opt for lighter options like a McDonald’s Egg McMuffin, a Chick-fil-A Egg White Grill, or Starbucks Egg Bites. Red’s Turkey Sausage Egg’Wich, made with cage-free eggs instead of bread, real cheese, and antibiotic-free sausage, is also a good choice, according to Lauren Manaker.
16. Fast-Food Burgers
Unhealthy Ingredients: Too much sodium, saturated fat, and trans fat.
Fast food hamburgers and cheeseburgers are high in fat and saturated fat and have been linked to health issues like heart disease, diabetes, and obesity.
Eat this instead: When treating yourself to fast food, try low-sodium options or meals under 500 calories, available on FOODS.EDU.VN.
17. Fast-Food French Fries
Unhealthy Ingredients: High amounts of sodium, fat, and empty calories.
Adding fries to a fast-food meal increases sodium, fat, and empty calories while providing low amounts of protein. Arby’s curly fries have over 1,250 milligrams of sodium and only 6 grams of protein, and Popeye’s fries have 590 milligrams of sodium and 5 grams of protein.
Eat this instead: Chick-fil-A fries have less sodium, with 240 milligrams per serving. Explore healthier frozen options for homemade fries on FOODS.EDU.VN.
18. Soda
Unhealthy Ingredients: Added sugar and artificial colors.
Regular soda consumption is linked to increased risks of heart disease, diabetes, and certain cancers. Many sodas contain artificial dyes like Red 40, Blue 1, and Yellow 5, which have been labeled as carcinogens and linked to behavioral changes in children.
Drink this instead: Raspberry Lychee from Wildwonder contains pre and probiotics to support gut health, has a sweet taste from raspberry puree, and contains no artificial ingredients, with only 40 calories and 6 grams of sugar, as suggested by Lauren Manaker.
19. White Chocolate
Unhealthy Ingredients: Added sugar.
White chocolate is made mostly of sugar, cocoa butter, and milk. Lindt White Chocolate contains 17 grams of sugar in just a few pieces, and Hershey’s Cookies N’ Creme Bar’s first few ingredients are sugar, vegetable oil, skim milk, and corn solids, with less than 2% cocoa.
Eat this instead: EVOLVED dark chocolate, made with wholesome ingredients and ethical sourcing, boasts antioxidants and plant compounds, with the signature dark being 72% cacao and USDA certified organic, according to Lauren Manaker.
20. Corn Dogs
Unhealthy Ingredients: Saturated fat, sodium, preservatives.
Corn dogs contain preservatives like sodium phosphate and sodium nitrite, which are potentially harmful additives often found in processed meat.
Eat this instead: Enjoy corn dogs in moderation or find healthier, more natural brands. For a healthier option, grab one of the healthier hot dogs and try making your own.
21. Delivery Pizza
Unhealthy Ingredients: High levels of saturated fat, sodium, and a lack of fiber.
Delivery pizza from chains like Pizza Hut, Domino’s, and Papa Johns is typically high in saturated fat, sodium, and calories. Even a regular Pepperoni Pizza from Pizza Hut contains almost 600 milligrams of sodium and 6 grams of saturated fat per slice.
Eat this instead: Try “healthier” fast-food pizza pies, detailed on FOODS.EDU.VN, if you’re craving delivery.
22. Microwave Popcorn
Unhealthy Ingredients: Large amounts of sodium, and palm oil.
Many popular microwave popcorn brands, such as Act II Movie Theater Butter, are full of sodium and palm oil, which is linked to increased risks of heart disease. Act II Hot & Spicy also contains the artificial dye Red 40, linked to behavioral changes and hyperactivity in children.
Eat this instead: Skip microwaving and grab a bag of pre-popped Lesser Evil Himalayan Pink Salt Organic Popcorn, made with organic popcorn, extra-virgin coconut oil, and Himalayan Pink Salt, free from potentially harmful chemicals, according to Lauren Manaker.
23. Breakfast Sausage
Unhealthy Ingredients: Sodium, saturated fat, sodium phosphates.
Many breakfast sausage brands contain large amounts of sodium and saturated fat. Jimmy Dean Maple Pork Sausage Links have 9 grams of saturated fat and almost 500 milligrams of sodium per 3-link serving, plus sodium phosphates, a preservative linked to a potential increase in heart disease.
Eat this instead: Applegate Naturals Chicken and Maple Breakfast Sausage, free from synthetic nitrates and nitrites and made with humanely raised chicken, offers flavor without questionable ingredients, packed with 9 grams of protein per serving, as suggested by Lauren Manaker.
24. Bottled Ketchup
Unhealthy Ingredients: Added sugars and sodium.
Many store-bought ketchups use added sugars and higher levels of sodium. Heinz Tomato Ketchup has 4 grams of added sugar and 180 milligrams of sodium per tablespoon.
Eat this instead: Primal Kitchen Ketchup is free from added sugars and made with quality ingredients like organic balsamic vinegar and organic garlic powder, according to Lauren Manaker.
25. Alcohol
Unhealthy Ingredients: Toxins that, in excess amounts, can be harmful to your health.
Excessive alcohol consumption is linked to inflammation, liver disease, and cancer. According to the CDC, excessive drinking is 4 or more drinks per occasion for women and 5 or more for men, or 8 or more drinks per week for women and 15 or more for men.
Drink this instead: Mingle Mocktails are ready-to-drink mocktails that satisfy the desire to sip on something fun for cocktail hour, sans booze, with the Sparkling Raspberry Rosé being a perfectly bubbly option, as suggested by Lauren Manaker.
26. Cocktail Mixes
Unhealthy Ingredients: High amounts of added sugar.
Many cocktail mixes contain high amounts of added sugar. Jose Cuervo Classic Margarita Mix has 24 grams of added sugar per serving, and Master of Mixes Strawberry Daiquiri/Margarita Mix has 46 grams of added sugar per serving.
Drink this instead: Combine lime, orange juice, and agave with tequila for a DIY margarita that is far lower in added sugars than pre-made mixes, suggests Lauren Manaker.
27. Bacon
Unhealthy Ingredients: Sodium nitrite, sodium nitrate, and sodium phosphate.
Bacon is often preserved with artificial ingredients like sodium nitrite and nitrates, as well as sodium phosphate, which have been linked to various health issues. High consumption of red processed meat like bacon has been linked to a greater risk of disease.
Eat this instead: Look for bacon labeled “uncured,” meaning it hasn’t undergone a preservation process using synthetic nitrates or nitrites. Pederson’s Farms No Sugar Added Uncured Bacon and Nature’s Rancher Uncured Applewood Smoked Bacon are healthier options.
28. Sugar-Loaded Granola
Unhealthy Ingredients: Added sugar.
Many granola products are high in added sugars. Nature Valley Oats & Dark Chocolate Protein Granola has 17 grams of added sugar, and Quaker Simply Granola has 10 grams of added sugar.
Eat this instead: Go Raw Organic Raisin Crunch Sprouted Granola has zero added sugars, or check out other healthy granola brands on FOODS.EDU.VN.
29. Milkshakes
Unhealthy Ingredients: High levels of added sugar and saturated fat.
Milkshakes are loaded with large amounts of added sugar and saturated fat. Arby’s chocolate shake has 20 grams of saturated fat and 140 grams of added sugar, while a White Castle shake has 19 grams of saturated fat and 179 grams of added sugar.
Eat this instead: Opt for a scoop or two of vanilla ice cream for less sugar and saturated fat.
30. Donuts
Unhealthy Ingredients: Too much added sugar.
Donuts are high in refined sugars and low in helpful nutrients. A Caramel Chocoholic from Dunkin’ has 38 grams of sugar with only 1 gram of fiber and 4 grams of protein.
Eat this instead: Split a donut with a friend as dessert instead of eating it as your first meal of the day. Deux Donut Holes are lower in added sugars and have ingredients added to support energy, like vitamin B12 and L theanine, according to Lauren Manaker.
31. Coffee Creamer
Unhealthy Ingredients: Mono and diglycerides.
Some coffee creamers don’t have much cream and contain synthetic additives like mono and diglycerides, which may contain trans fat.
Drink this instead: Cow’s milk is a good dairy option for added protein, or try a low-sugar, plant-based creamer like Natural Bliss Vanilla Almond Milk Creamer, available on FOODS.EDU.VN.
32. Bleached White Flour Bread
Unhealthy Ingredient: Bleaching chemicals such as azodicarbonamide
Bleached flour bread may contain azodicarbonamide, a plastic dough conditioner that breaks down into urethane, a potential carcinogen.
Eat this instead: Choose whole-grain and whole-wheat breads that don’t contain bleaching chemicals, providing more fiber, such as Dave’s Killer Bread loaves or Mighty Manna bread.
33. Sugar-Added Fruit Juice
Unhealthy Ingredient: Added sugars, fiber-less fruit, high-fructose corn syrup
Many store-bought juice brands contain more added sugar than actual fruit. Simply Cranberry Cocktail contains 29 grams of added sugar per serving and is only 27% cranberry juice.
Drink this instead: Stick to 100% juice and avoid products labeled “cocktail” to reduce added sugar intake.
34. Diet Sodas
Unhealthy Ingredients: Aspartame
Many diet sodas contain aspartame, an artificial sweetener linked to raised glucose levels, liver overload, and fat conversion, according to a study in Applied Physiology, Nutrition, and Metabolism. Recent research from PLOS Medicine also found that aspartame was linked to an increased risk of cancer.
Eat this instead: Choose healthier soda alternatives that satisfy cravings without harmful ingredients, detailed on FOODS.EDU.VN.
35. Fried Foods
Unhealthy Ingredient: High heat, inflammatory oil
Fried foods contain high levels of inflammatory Advanced Glycation End products (AGEs), which can lead to inflammation and oxidative stress, increasing the risk of disease.
Eat this instead: Opt for baking or air frying instead of frying in oil.
36. Sausage
Unhealthy Ingredients: Nitrates and nitrites, high-heat cooking methods
Sausage is often made from red meat, high in saturated fats, and contains high levels of sodium, nitrates, and nitrites, which can turn into carcinogenic nitrosamines when exposed to high heat, according to a study published in the journal Meat Science.
Eat this instead: Purchase uncured meats that use no nitrites and try turning down the heat. Meat-free hot dog alternatives can also satisfy cravings without harmful ingredients, shares Manaker.
37. Sugary Cereal
Unhealthy Ingredients: refined carbohydrates, added sugar
Sugary cereals pack more sugar than a Boston Cream Donut, making them some of the unhealthiest foods for breakfast. Fruity Pebbles have 12 grams of added sugar per cup, while Golden Crisps have 21 grams of added sugar, both lacking fiber and protein.
Eat this instead: Look for cereals with less added sugar and more fiber and protein, such as Purely Elizabeth’s Vanilla Blueberry cereal, which has only 8 grams of added sugar and contains 5 grams of protein and 6 grams of fiber.
38. Frozen Entrées
Unhealthy Ingredients: Too much sodium, preservatives
Many frozen entrées contain large amounts of sodium and preservatives. Marie Callender’s Cheesy Chicken & Bacon Pot Pie has 28 grams of saturated fat and 1,500 milligrams of sodium.
Eat this instead: Opt for low-sodium, low-sugar frozen options with fewer additives. Amy’s Kitchen offers healthier frozen versions of entrées like enchiladas, pad thai, mac and cheese, and more.
39. Restaurant Desserts
Unhealthy Ingredient: Too much saturated fat, sodium, and added sugar
Restaurant desserts often have oversized portions and are high in calories, total fat, saturated fat, sodium, and sugar. Chili’s Skillet Chocolate Chip Cookie has 1,210 calories, 50 grams of fat, 25 grams of saturated fat, 0.5 grams trans fat, 890 milligrams of sodium, and 105 grams of sugar.
Eat this instead: Choose a small scoop of sorbet or vanilla ice cream to satisfy sweet cravings without excess sugar and saturated fat.
40. Added Sugar
Unhealthy Ingredient: Sugar (when consumed in excess)
High consumption of refined, white sugar has been linked to increased risks of type 2 diabetes, heart disease, and obesity.
Eat this instead: Try zero-calorie sweeteners like allulose, which provide a natural sweetness without spiking blood sugars, or reduce overall sugar intake.
41. Cake Frosting
Unhealthy Ingredients: Titanium dioxide, caramel color, artificial colors
Many brand-name frostings are tinted with potentially carcinogen-contaminated dyes and artificial colors.
Eat this instead: Make healthier, homemade frosting using avocados and dark chocolate. Miss Jones also makes frostings that are free from questionable ingredients, according to Lauren Manaker.
42. Pancake Syrup
Unhealthy Ingredients: High fructose corn syrup, caramel coloring
Famous pancake syrups like Aunt Jemima and Mrs. Butterworth’s are made with high fructose corn syrup and carcinogen-contaminated caramel coloring.
Eat this instead: Use Grade A Medium Amber Pure Maple Syrup, which contains natural antioxidants, or find some better options on foods.edu.vn.
43. Bottled Smoothies
Unhealthy Ingredients: Fiber-less fruit and too much sugar
Bottled smoothies often fall short on nutrition and are high in calories and sugar. Naked’s Strawberry Banana Smoothie contains 44 grams of sugar and zero fiber.
Drink this instead: Blend homemade smoothies to keep some of the fiber from the fruit and vegetables.
44. Charred Meats
Unhealthy Ingredients: High heat combined with muscle meat from beef, pork, poultry, and fish
Charred meat develops heterocyclic amines (HCAs), which are linked to increased risk of certain cancers.
Eat this instead: Add antioxidant-rich spice extracts, like rosemary, to beef patties or marinate it in wine or beer to help reduce HCAs in your grilling process. Charred grilled veggies don’t carry the same risk.
45. Energy Drinks
Unhealthy Ingredient: Too much sucrose, glucose, and caffeine
Energy drinks are overpriced chemical cocktails with high caffeine and sugar or artificial sweeteners. A University of Maryland study found energy drinks to be 11 percent more corrosive to teeth than regular soda, and over-consumption may destroy the liver, according to BMJ Case Reports.
Drink this instead: Green tea is all-natural and a great energy booster.
46. Ready-to-Bake Pie Crust
Unhealthy Ingredients: BHA and BHT
Premade pie crusts often contain BHA and BHT, two preservatives banned in some European countries.
Eat this instead: Look for the term “BHA and BHT” for healthier store-bought options or make your own at home.
47. Sucralose
Unhealthy Ingredient: Sucralose
Sucralose consumption has been linked to increased cravings and hunger, it possibly alters the gut microbiome, and can lead to glucose intolerance.
Eat this instead: Use natural sweeteners like honey or monk fruit. “Allulose is a rare sugar that doesn’t spike blood sugars like sugar does,” says Manaker.
48. Breakfast Biscuits
Unhealthy Ingredient: bleached flour, too much sodium, partially hydrogenated oil
Packaged biscuits are often full of sodium, bleached flour, and partially hydrogenated oil, which the FDA has deemed unsafe and linked to cardiovascular events or heart disease.
Eat this instead: Make biscuits at home.
49. BBQ Sauce
Unhealthy Ingredient: High fructose corn syrup
Most bottled BBQ sauces are packed with tons of added sugar and sugar variations. Sweet Baby Ray’s Honey Barbecue Sauce lists high fructose corn syrup as its first ingredient.
Eat this instead: Make a low-sugar version yourself with some tomato paste, vinegar, Worcestershire sauce, liquid smoke, and spices, or try Primal Kitchen Classic BBQ Sauce, which contains 3 grams of sugar, according to Lauren Manaker.
50. Sports Drinks
Unhealthy Ingredients: Too much sugar, artificial dyes
Sports drinks provide electrolytes, but also contain high amounts of calories and sugar.
