Top 10 American Foods and Drinks to Avoid

Dr. Eric Berg 06/24/2024

Modern American food culture largely focuses on processed foods packed with added sugars, unhealthy fats, and potentially harmful additives.

Discover the top ten American foods and drinks to avoid and learn what nutritious alternatives you can choose to create classic American dishes that won’t harm your health.

Variety of fast foods

Top 10 American foods and drinks to avoid

The standard American diet, ironically shortened as SAD, is characterized by large portion sizes of high-calorie foods containing excessive amounts of sugar, unhealthy fats, and artificial preservatives.

Research published in the British Medical Journal summarizes the effects of this dietary pattern as follows: “Exposure to ultra-processed food is associated with a higher risk of adverse health outcomes, especially cardiometabolic, common mental disorders, and mortality outcomes.”

Here are ten American foods and drinks to avoid.

1. Soda and sugary drinks

While sodas and sugary drinks aren’t uniquely American, very few countries consume them in such large quantities as part of daily dietary habits.

These sugar-laden beverages typically provide significantly more than the recommended daily intake of added sugars, which is linked to weight gain, diabetes, and cardiovascular problems.

In addition, sodas typically contain phosphoric acid, which can interfere with calcium absorption and contribute to skeletal issues, increasing the risk of osteoporosis in later life.

Water is a better alternative to soft drinks, as it doesn’t contain calories or negatively impact your health.

However, if you don’t enjoy the taste of pure water, you can also drink plain carbonated water. Add a little stevia for sweetness or flavor with lemon, mint, cucumbers, or berries.

White bread

2. Bread

According to data published by Statistica, bread consumption in the U.S. is steadily rising.

Most breads and other baked goods are made with refined grain flour, which plays a significant role in weight gain and poor metabolic health linked to diabetes, heart disease, and certain cancers.

Grains such as wheat, rye, and oats are major sources of dietary carbohydrates, which are quickly absorbed into the body and converted into blood sugar.

Elevated blood sugar triggers the release of insulin, a metabolic hormone that regulates blood sugar balance and signals the liver to convert excess energy into fat.

This explains why consuming carbohydrate-rich foods causes weight gain and can contribute to insulin resistance, a leading cause of metabolic syndrome and diabetes.

Instead of choosing bread made with grain flour, make your own Low-Carb Pita Bread or indulge in this delicious Keto French Toast Recipe topped with sugar-free maple syrup and homemade whipped cream.

These low-carb alternatives offer a similar taste and texture to classic bread while minimizing the adverse health effects of consuming grains and excessive carbohydrates.

3. Burgers

Burgers are a staple in American cuisine, and there is nothing inherently bad about enjoying a juicy patty.

However, many burgers are made with low-quality ground meat, covered in sugary sauces, and served with highly processed wheat buns.

“Fast food burgers are almost always made from conventional beef that comes from cattle housed in inhumane conditions and fed an unnatural diet of GMO-containing grains and growth promoters,” explains Dr. Berg.

Compared to grass-fed meat, conventional ground beef offers fewer health-promoting omega-3 fatty acids while containing high concentrations of pro-inflammatory omega-6 fats.

If you enjoy comfort food and don’t want to avoid ground meat, fry grass-fed burgers until golden brown and serve them in crispy lettuce wraps or low-carb bread.

Alternatively, try this Incredible Keto Chili Recipe with ground beef and nutritious vegetables topped with sour cream.

Serve this chili alongside a healthy mac and cheese alternative, such as Easy Low-Carb Cauliflower Mac, for a traditional American meal that’s highly nutritious.

Boy eating fries

4. French fries

French fries are a popular fast food option that many enjoy with ketchup, ranch dressing, blue cheese dip, or a creamy cheese sauce.

Although French fries may seem like the ideal side dish for backyard barbecues and kids’ birthday parties, regularly consuming them may increase the risk of serious health issues.

Research published in Food Chemistry found that deep-frying starchy foods such as potatoes in vegetable oils can lead to the formation of acrylamides.

Acrylamides can induce cellular DNA damage and systemic inflammation, which is linked to the development of cardiovascular disease and certain cancers.

Instead, opt for oven-baked Rutabaga Fries with Fry Sauce to create a delicious dish that minimizes your exposure to acrylamides while delivering a satisfying side dish that will impress even the pickiest eater.

5. Ice cream

Who doesn’t enjoy a slice of apple pie topped with vanilla ice cream?

Unfortunately, many American store-bought ice cream products and frozen desserts, such as chocolate cream or pumpkin pie, contain trans fats, artificial colors, and synthetic flavors.

Trans fats are particularly problematic as they have been associated with various chronic diseases, including atherosclerosis, obesity, and diabetes.

It can be challenging to identify foods containing trans fats because manufacturers aren’t required to declare them if a product contains less than 0.5 grams per serving.

Here is a homemade, no-churn Chocolate Avocado Ice Cream recipe that allows you to avoid trans fats while still enjoying an occasional treat.

6. Hot dogs

Hot dogs are a crowd favorite at parties and ball games. While some enjoy their hot dog topped with baked beans, others prefer relish or coleslaw.

However, most people don’t know that hot dogs are made with low-quality meat trimmings and by-products of beef, pork, or poultry processing.

In addition, hot dogs often contain preservatives and artificial flavoring to achieve their classic smoky flavor. These synthetic ingredients can trigger sensitivities, gastrointestinal issues, and inflammation.

To get the best out of your hot dog meal, opt for grass-fed and organic hot dogs that don’t contain sugars, syrups, or other unnecessary fillers.

It’s also recommended to avoid the heavily refined buns that can cause weight gain and instead enjoy a nutritious and filling Sauerkraut and Hot Dog Scramble.

7. Pizza

Although pizza originated in Italy, it has become a classic American food. However, frozen or fast food pizza often contains high levels of sodium, unhealthy fats, and preservatives.

Ready-made pizza is less nutritious than homemade options such as Keto Chicken Crust Pizza or Keto Friendly Pizza Bites.

8. Oreo cookies

Oreos and chocolate chip cookies are the most consumed types of ready-to-eat cookies in the U.S.

These sweet treats are packed with sugars, unhealthy fats, artificial ingredients, and synthetic preservatives.

What’s more, it’s easy to overeat cookies, which results in consuming empty calories that offer little nutritional value. This is linked to not only weight gain but may also trigger or worsen nutritional deficiencies.

To avoid filling up on store-bought cookies, have a batch of homemade Keto Peanut Butter Cookies or Keto Coconut Chocolate Chip Cookies at hand.

Fried chicken

9. Fried chicken

Fried chicken is a traditional Southern dish with deep roots in Soul Food culture.

Whether you love buffalo wings, deep-fried chicken tenders, or boneless chicken wings, fried chicken is typically high in sodium and trans fats, which can increase the risk of obesity and heart disease.

This pan-fried Crispy Pickle-Brined Chicken Thighs recipe offers a nutrition alternative that allows you to control the sodium content while avoiding harmful trans fats.

10. Donuts

While donuts are a popular breakfast choice, they’re high in sugar, unhealthy fats, and calories. This makes them a poor nutritional choice that can contribute to weight gain and associated health issues.

Instead of eating donuts, satisfy your sweet tooth with Keto Cinnamon Rolls, Keto Waffles, or Keto Cheesecake Fluff.

Watch the video below to learn more about the top ten foods Americans consume.

5 healthiest foods in the world

In contrast to processed food products that provide empty calories, there are many nutritious whole foods offering essential vitamins, minerals, and other nutrients to support overall health and well-being.

Consuming these foods as part of a balanced diet promotes a healthy body weight, helps lower inflammation, and may reduce the risk of heart disease, diabetes, and cancer.

Here are five of the healthiest foods in the world.

1. Cruciferous vegetables

Cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts, cabbage, and kale, are incredibly nutrient-dense plant foods.

These vegetables are low in calories and rich in vitamins C, K, and B9, as well as minerals such as potassium, calcium, magnesium, and dietary fiber.

In addition, cruciferous vegetables offer glucosinolates, a group of plant compounds with potential anti-cancer properties.

2. Fermented foods

Foods such as sauerkraut, miso, natto, tempeh, kefir, and yogurt have undergone fermentation, where natural bacteria convert sugars and other carbohydrates into acids and gasses.

Fermented foods are incredibly beneficial as they’re a natural source of probiotic bacteria. Regularly consuming these foods promotes a diverse intestinal microflora, which is associated with various health advantages.

According to evidence published in Nutrients, regularly consuming fermented foods supports digestive functions, strengthens immune defenses, promotes a healthy body weight, and may lower the risk of autoimmune diseases.

Fresh mackerels

3. Oily fish

Oily fish, such as salmon, tuna, herring, or sardines, are exceptional sources of omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (EPA).

EPA and DHA are essential fats that must be obtained through the diet. These fatty acids play crucial roles in brain health, promote metabolic balance, help lower inflammation, and reduce the risk of heart disease.

4. Extra virgin olive oil

Extra virgin olive oil (EVOO) is a staple in Mediterranean regions and is associated with various impressive health benefits.

Not only is EVOO an excellent source of heart-health-promoting fatty acids, but it also contains antioxidants and oleic acid.

A study published in Mini Reviews in Medicinal Chemistry investigated the benefits of oleic acid for human health. The authors conclude that oleic acid modulates various metabolic functions, promotes wound healing, lowers inflammation, and may have potential anti-cancer properties.

5. Organ meat

Organ meats, or offal, are among the most nutrient-dense foods on the planet.

Organs play a crucial role in storing nutrients, which explains why liver meat offers exceptionally high concentrations of essential vitamins, minerals, and healthy fats.

Incorporating organ meats into your diet can significantly improve overall nutritional status, enhancing your health by providing vital nutrients needed to support various bodily functions.

Intermittent fasting concept

Benefits of switching to a keto and intermittent fasting plan

A nutritious low-carb ketogenic diet, such as Healthy Keto®, limits grains and carbohydrates while avoiding sugars and processed foods. This dietary approach minimizes the intake of unhealthy fats, artificial preservatives, and added sugars.

Instead of processed foods, Healthy Keto focuses on nutrient-dense whole foods, including non-GMO produce, grass-fed meats, wild-caught game meat and fish, pasture-raised eggs, and organic dairy.

Limiting carbohydrate intake promotes balanced blood sugar and insulin levels, which has significant advantages for health and well-being.

Here are some of the health benefits associated with switching to keto:

Improved metabolic health
Weight loss
More energy
Enhanced cognitive functions
Reduced cravings and hunger sensation
Improved sleep

In addition, research published in Nutrient suggests that long-term adherence to keto may lower the risk of heart disease, insulin resistance, diabetes, and neurodegenerative disorders such as Alzheimer's disease.

You can maximize the profound health benefits of a low-carb diet by combining Healthy Keto with intermittent fasting. This mealtime schedule alternates between fasting periods and time-restricted eating windows.

Fasting for prolonged periods forces the body to utilize stored body fat to generate energy. This not only promotes rapid weight loss but also releases ketones.

Ketones are a by-product of fat burning and serve as a highly efficient energy source for the body. In addition, ketones have been found to suppress hunger and modulate appetite, which explains why intermittent fasting is an excellent strategy to reduce cravings for sugary or processed foods.

How to get started with keto and intermittent fasting

Getting started with Healthy Keto and intermittent fasting can seem daunting as it may require a significant change in your eating habits. However, there are a few keto hacks that can make transitioning into keto manageable.

One of the core aspects of keto is to limit your net carb intake to no more than 20 to 50 grams per day and obtain the majority of calories from healthy fats such as coconut and olive oil, butter, avocado, seeds, and nuts.

Get rid of sugary, high-carb, and processed foods, and ensure you have plenty of Healthy Keto-approved foods available to avoid temptation as your body adjusts to a high-fat diet.

If you have a sweet tooth, find a low-carb sugar alternative, such as monk fruit or stevia, to curb the occasional sugar cravings.

To ease into a sustainable intermittent fasting pattern, it’s crucial to slowly extend your fasting periods to allow your body to adapt to the metabolic effects of prolonged caloric restriction.

It’s generally recommended to start with a 14:10 fasting schedule, which involves a 14-hour fast followed by a ten-hour eating window. As you get comfortable with this routine, gradually prolong your fasting periods to a 16:8 or 18:6 intermittent fasting routine.

The early stages of fasting and keto can trigger temporary dehydration and electrolyte imbalances, which may lead to symptoms such as headaches, muscle cramps, fatigue, and irritability.

Consuming plenty of water and replenishing electrolytes with a sugar-free electrolyte powder can help minimize side effects and speed up keto-adaptation.

Changing diet concept

Key takeaways

The top 10 American foods are highly processed, often packed with added sugars, and contain unhealthy fats, potentially harmful preservatives, artificial colors, and synthetic flavorings.

These foods provide excessive calories and have little to no nutritional value. Their regular consumption is linked to obesity and an increased risk of heart disease, diabetes, and even cancer.

Adopting a Healthy Keto diet alongside intermittent fasting is an excellent approach to reducing processed foods while focusing on nutrient-dense whole food options that support overall health and well-being.

FAQ

1. Is American food unhealthy?

While many classic American dishes aren’t inherently unhealthy, some of the most popular American foods are heavily processed and often laden with added sugars, unhealthy fats, and artificial preservatives.

Regular consumption of fast foods and processed foods is associated with a wide range of health issues, including obesity, insulin resistance, diabetes, heart disease, and increased cancer risk.

2. What are the unhealthiest foods in America?

Some of America's most unhealthy foods include fried chicken, burgers, processed hot dogs, bread, pizza, French fries, frozen desserts, ready-made cookies, and donuts.

3. How do I reduce cravings for processed foods?

Maintaining stable blood sugar and insulin levels by following a low-carb ketogenic diet in combination with intermittent fasting has profound metabolic and hormonal benefits, including weight loss and a significant reduction in cravings and hunger sensations.

4. What is the healthiest diet?

A nutritious low-carb diet such as Healthy Keto® is one of the best dietary approaches to promote a healthy body.

Healthy Keto limits carbohydrates and avoids processed foods and sugar while focusing on nutrient-dense whole foods, including non-GMO produce, grass-fed meats, wild-caught game meat and fish, pasture-raised eggs, and organic dairy.