When it comes to diet and long-term health, the choices we make at the grocery store and in the kitchen can have a bigger impact than we realize. Dr. Naji Abou Ali, a hormonal and functional health expert, says some ingredients are consistently linked to inflammation, insulin resistance, and metabolic dysfunction—and are simply not worth the risk.
“The new U.S. dietary guidelines have just been released, emphasizing whole foods, enough proteins, and plenty of fruit and veggies,” Dr. Abou Ali explains. “As a doctor, I rarely say ‘never’ with food, but here are the five ingredients I truly try to avoid because they’re consistently linked to inflammation, insulin resistance, and metabolic dysfunction.”
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1. Palm Oil
Palm oil is a highly processed fat commonly found in packaged and fried foods. While it may seem convenient, research links it to inflammation and metabolic issues when consumed in excess.
Instead, Dr. Abou Ali suggests healthier alternatives depending on your cooking needs. "For high-heat cooking, choose olive oil, avocado oil, or butter," he says. "Avoid reused fryer oils, which are particularly harmful."
2. Trans Fats
Artificial trans fats are notoriously harmful, raising LDL cholesterol and increasing the risk of heart disease and insulin resistance. They’re often found in margarine, packaged baked goods, and fried foods.
"Use real butter, olive oil, avocado oil, or coconut oil instead," Dr. Abou Ali recommends. These options provide healthy fats without the inflammatory effects associated with industrial trans fats.
3. High Fructose Corn Syrup
Sweetened beverages, packaged snacks, and many processed foods often contain high fructose corn syrup (HFCS), which is strongly linked to insulin resistance and weight gain.
"Swap HFCS for natural sweeteners like honey, dates, maple syrup, or coconut sugar," Dr. Abou Ali says. These alternatives are metabolized more slowly and don’t spike blood sugar as aggressively.
4. Processed Meats with Nitrates and Nitrites
Bacon, hot dogs, and deli meats often contain nitrates and nitrites, preservatives that have been associated with inflammation and metabolic dysfunction. "Instead, opt for nitrate-free deli meats, fresh poultry, fresh fish, or minimally processed options," Dr. Abou Ali advises. "These choices reduce chemical additives while still providing high-quality protein."
5. Energy Drinks with 200–300mg of Caffeine
Energy drinks may promise a quick boost, but high doses of caffeine combined with sugar and other stimulants can disrupt blood sugar and stress hormonal balance.
"Stick to natural sources of caffeine like coffee, matcha, green tea, or yerba mate," he says. These provide a gentler energy lift without overloading your metabolism.
The Bottom Line
While no one food will make or break your health, certain ingredients repeatedly show up in studies linking them to inflammation, insulin resistance, and metabolic dysfunction. Avoiding palm oil, trans fats, high fructose corn syrup, processed meats with nitrates, and highly caffeinated energy drinks—while choosing healthier alternatives—can help you protect your long-term health.
Focusing on whole foods, plenty of fruits and vegetables, and moderate protein intake remains the foundation of a healthy diet, but cutting these high-risk ingredients can make a meaningful difference in your metabolic health!
