They are tasty and some may even call them addictive, but the damage they do to our bodies is huge. Here are 8 items to remove from your diet completely, or at least minimize.
- Cola
What has not been said about the most famous and addictive drink in the world? Coca-Cola and similar drinks like Pepsi contain an incredible amount of processed sugar about 35-40 grams per 330 ml can, which is about 10 teaspoons of sugar and 39 grams of carbohydrates (all empty carbs made mainly of high-fructose corn syrup or sucrose).
Of course, there is no protein, no vitamins or minerals, no fiber.
In fact, there is no nutrient that contributes to health.
What is in it (besides a mountain of sugar)? Caffeine.
Each can contains about 34 mg of caffeine (varies by brand and type) along with phosphoric acid (to regulate acidity), artificial flavors and colors, and in some versions, preservatives.
Frequent cola consumption leads to a long list of scientifically proven harms: obesity, diabetes, tooth decay, cardiovascular diseases (from increased triglycerides, LDL cholesterol, and blood pressure), reduced bone density (due to phosphoric acid interfering with calcium absorption), fat accumulation in the liver, and more.
Even if we try very hard, there is nothing good to say about cola, except that it tastes good. Unfortunately, diet versions are also very unhealthy.
They contain artificial sweeteners (like aspartame or sucralose) that may affect the gut microbiome or trigger sugar cravings. In short, avoid it as much as possible.
Soda is the most reasonable substitute, and if you must include cola, choose the diet version and limit the intake.
- Energy Drinks (Red Bull, Monster, or others)
Another drink with zero benefit to the body. Energy drinks are high in sugar (27 grams per 250 ml can), caffeine (80 mg), and additives like taurine and glucuronolactone.
They provide temporary energy but lack essential nutrients and, like cola, are linked to harms such as obesity, diabetes, heart problems, tooth damage, and nervous system effects.
The combination of sugar and caffeine makes them especially risky for people with heart issues or high blood pressure.
Mixing them with alcohol is strongly discouraged. Research shows this combination is particularly dangerous because caffeine masks the effects of alcohol, leading to overconsumption, dehydration, heart strain, arrhythmia risk, and liver damage.
If you need an energy boost, drink a cup of unsweetened coffee. At a bar or party, opt for a glass of wine.
- Sausages
Sausages, especially those sold in supermarkets or fast-food restaurants, are particularly harmful due to poor nutritional content and chemical additives.
They are made from processed meat, sometimes low quality, with high saturated fat (7-10 grams per 50 gram serving), sodium (500-700 mg per serving, nearly a third of daily recommended intake), and preservatives like nitrates and nitrites.
Saturated fats increase LDL cholesterol (“bad”), raising heart disease risk, while high sodium contributes to high blood pressure. Sausages have almost no beneficial nutrients like fiber, vitamins, or minerals, making them a source of “empty calories” that contribute to obesity.
The World Health Organization classifies processed meats, including sausages, as Group 1 carcinogens, with proven links to colorectal cancer.
Nitrates and nitrites used for preservation and color can form carcinogenic compounds (N-nitroso compounds) in the body. Regular industrial sausage consumption is also linked to increased risk of type 2 diabetes and chronic inflammation.
To reduce harm, replace with plant-based proteins or fresh meat.
If you must eat a sausage occasionally, choose one with the lowest possible sodium and fat.
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French Fries
French fries, especially from fast food or industrial sources, are one of the most loved and unnecessary foods in the world. They are prepared by deep frying in oils high in saturated or trans fats (5-10 grams per 100 gram serving), which increase LDL cholesterol and heart disease risk. Fries are also high in sodium (200-500 mg per serving), and additional salt is often added. Potatoes lose most of their nutritional value (fiber and vitamins) during frying, turning into “empty calories” (300-500 calories per serving) that contribute to weight gain and obesity.
High-temperature frying also creates harmful compounds like acrylamide, a potential carcinogen. Industrial fries may contain artificial flavors, preservatives, and added sugars (especially frozen fries). Alternatives include baked potatoes, roasted vegetables, or mashed potatoes.
- Donuts
Like fries, deep-fried donuts provide a load of saturated and trans fats along with empty calories and no valuable nutrients such as protein, fiber, or vitamins.
Frying produces harmful compounds like acrylamide linked to cancer risk.
Additionally, donuts contain sugar (20-30 grams per serving), causing sharp blood sugar spikes, contributing to obesity, and increasing heart disease and diabetes risk.
Recommendation: one donut per year during holidays, and avoid the rest of the year. - Gummies
A serving of gummies (about 10 pieces) contains 30-35 grams of sugar, almost the full daily added sugar recommendation. Sugar, usually glucose or corn syrup, causes blood sugar spikes, insulin resistance, and long-term type 2 diabetes risk.
Gummies contain almost no protein, healthy fats, fiber, vitamins, or minerals, making them “empty calories” that do not satisfy hunger.
They also stick to teeth, feeding bacteria that cause cavities.
Gummies contain additives like gelatin and artificial colors, some linked to attention disorders in children. Better alternatives include fruit-based candy without added sugar, or dried fruits. - Industrial Cookies (like Oreos or Lotus Biscoff)
Three Oreos or Lotus cookies contain 14-16 grams sugar, 7 grams fat, and 160-200 calories. Made from refined white flour, they spike blood sugar and lack fiber, vitamins, or minerals, making them “empty calories” contributing to obesity and type 2 diabetes risk.
They may also contain trans or saturated fats (like palm oil), increasing LDL cholesterol and heart disease risk.
Industrial cookies contain additives such as artificial flavors, preservatives, and colors that can trigger allergies or digestive issues. Frequent consumption is linked to tooth damage due to high sugar and increased liver fat accumulation.
Homemade cookies with whole-grain flour and natural sweeteners are a much better choice. Fruits, nuts, and dark chocolate are also good alternatives.
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Margarine
Margarine, especially cheap industrial types, is unhealthy due to harmful fats and chemical additives. Made from processed vegetable oils (palm or soybean) that undergo hydrogenation, creating trans fats, which raise LDL cholesterol, lower HDL (“good”) cholesterol, and increase heart disease risk. Margarine is high in saturated fats and calories but contains almost no beneficial nutrients, contributing to obesity and chronic inflammation.
If you must spread something on bread, butter is a less processed alternative. Best is to avoid both and use natural options like olive oil or avocado, which contain healthy monounsaturated fats.