You know what they say: New year, new you! And for many people, that starts with the foods we eat. Whether you’re trying to lose weight or want to reduce your risk of disease, there are plenty of reasons you might want to aim to eat healthier in the new year—which means there are plenty of reasons you may want to reconsider the items you keep stocked in your fridge.
You may already know that sugar-sweetened beverages and junk food are better off left in 2023, but there are a few other harmful items you may not have considered the health effects of. To shed some light on some of the least healthy items that may be lurking in your fridge, we spoke to health experts and checked in on recent research. As it turns out, processed meats, Diet Coke, flavored yogurt, and flavored nut butters are all unhealthy choices you should consider cutting out this year. Learn about the risks of each below.
1. Processed meats
Health experts have been warning about the negative impact of processed meats such as bacon, sausage, and bologna for some time now, but recent research provides even more confirmation that you're better off without these foods in 2024. A recent study funded by the World Cancer Research Fund International found that ultra-processed foods and beverages—especially processed meats and sugar-sweetened beverages—are linked to a higher risk of multiple chronic conditions like diabetes, heart disease, and cancer.
"What is particularly significant in this large study is that eating more ultra-processed foods, in particular animal products and sweetened beverages, was linked to an increased risk of developing cancer along with another disease such as a stroke or diabetes," said Helen Croker, as reported by CNN. Best to lay off the bacon, then.
2. Diet Coke (and other things sweetened with Aspartame)
Artificial sweeteners are oftentimes seen as a healthy alternative to sugar, but the unfortunate truth is that they come with a fair amount of health risks, as well. This is especially true when it comes to Aspartame, the sweetener found in Diet Coke. In July, WHO declared Aspartame "possibly carcinogenic to humans." This potentially harmful sweetener is also found in other diet sodas, juices, ice creams, and more.
Of course, this isn't to say that sipping on Diet Coke guarantees cancer. "Possible" is an important word here. But all in all, it's best to avoid artificial sweeteners as much as possible and choose natural sweeteners, such as honey, maple syrup, and monk fruit, when you can.
3. Flavored Yogurt
Yogurt is loaded with health benefits, but flavored varieties are typically packed with sugar, presenting an array of health risks. "Flavored yogurts commonly have added sugars which undermines the potential health benefits of probiotics," warns dietitian Catherine Gervacio.
For this reason, it's best to keep your fridge stocked with plain varieties, which you can load up with healthy ingredients. Greek Yogurt, in particular, offers up a fantastic amount of protein and probiotics. "Instead of flavored variety, choose plain Greek yogurt and add fresh fruits," Gervacio suggests.
4. Flavored Nut Butter
Nut butter oftentimes makes a healthy spread for your toast, or a healthy smoothie or oatmeal ingredient. However, just as with yogurt, flavored varieties could put your health at risk when consumed in excess. "They also contain added sugar and unhealthy oils that may compromise the nutritional profile of nuts," Gervacio warns.
Still want to reap the benefits? The solution, she says, is "to choose natural, unsweetened nut butters to maximize the benefits of healthy fats without unnecessary additives." Got it!
