Avoid these foods to protect your health

Every so often I get articles on my newsfeed about the foods that doctors from various fields of medicine strongly advise we avoid. As you might guess, they usually include highly processed foods that we all know contribute to inflammation, plaque build-up and disruptions in blood sugar. 

From a Chinese Medicine perspective, we think of these processes through the lens of Qi deficiency, dampness, phlegm accumulation, and blood stasis. Highly processed foods weaken the Spleen and Stomach, and over time, these imbalances can impair circulation and contribute to high cholesterol, insulin resistance, and cardiovascular disease.

Below is a list of foods that are best to avoid, based on the CNBC article, Cardiologist: 9 American foods you couldn’t pay me to eat after 20 years of treating heart attacks, I will explain why they are problematic form a western and Chinese medicine perspective, and give some ideas about what some healthier alternatives would be.

1. Sugary Breakfast Cereals

Bright packaging and health claims can disguise the fact that many breakfast cereals are little more than dessert. They can cause spikes in blood sugar and insulin which over time stress our metabolic system and may contribute to insulin resistance and vascular inflammation.

In Chinese medicine, excessive sugar generates internal dampness and phlegm, which weigh down the digestive fire, obstruct the channels and impair the smooth flow of Qi and Blood.

Better Choice: Warm steel-cut oats with berries, cinnamon, and a handful of nuts. Generally, warm, cooked breakfasts support the Spleen Qi and provide sustained energy throughout the day. 

2. Processed Deli Meats

Processed meats frequently contain nitrates, preservatives, and excessive sodium that may contribute to high blood pressure and vascular dysfunction. Chinese medicine views highly processed foods as difficult to digest and capable of generating damp-heat and stagnant blood.

Better Choice: Fresh, minimally processed meats such as freshly roasted turkey, chicken, or wild-caught fish help nourish Blood and support healthy circulation.  

3. Soda and Energy Drinks

Sugary beverages deliver a rapid surge of glucose while contributing to inflammation throughout the body. Even 'low sugar' versions may negatively affect the gut microbiome and interfere with healthy sugar metabolism.

From a TCM standpoint, excessive sweeteners and stimulants deplete Qi, making us more dependent on external boosts of energy. They also disturb the Heart and Liver systems, leading to internal heat and imbalance.

Better Choice: Sparkling water with lemon, green tea, chrysanthemum tea, or unsweetened herbal infusions. In general, proper hydration and cooling herbal teas help clear heat and support healthy Qi flow.  

4. Deep-Fried Foods

French fries, corn dogs, funnel cakes, and other fried favorites are often cooked in oils that become unstable at high temperatures. The oxidized compounds that are created while deep frying contribute to inflammation and plaque formation.

In Chinese medicine, greasy foods generate dampness and phlegm, which over time may manifest as elevated cholesterol, obesity, and impaired circulation.

Better Choice: Roasted or oven-baked vegetables prepared with extra-virgin olive oil or avocado oil. Favor lightly cooked foods because they are easier to digest and less likely to create internal stagnation.

5. White Bread and Refined Carbohydrates

Refined carbohydrates act much like sugar once digested, causing fluctuations in blood glucose. Over time, this cycle contributes to insulin resistance and increases the risk of type 2 diabetes and heart disease.

Chinese medicine recognizes excessive refined carbohydrates as contributors to dampness and Spleen (digestive) deficiency.

Better Choice: Whole foods provide steady nourishment and support healthy digestive Qi. Sprouted grain bread, whole grains, quinoa, brown rice, and sweet potatoes are wonderful alternatives to refined carbs.

6. Margarine and Artificial Spreads

Once promoted as a healthier alternative to butter, many processed spreads contain unhealthy fats and additives that may damage blood vessels. TCM teaches that artificial and heavily refined foods disrupt the body's natural harmony and contribute to blood stasis.

Better Choice: Extra-virgin olive oil, avocado, nuts, and moderate amounts of grass-fed butter, because healthy fats nourish Yin and Blood while supporting cardiovascular vitality. 

7. Highly Processed Plant-Based Meats

Unfortunately, plant-based does not automatically mean healthy, especially when it comes to meat substitutes. They are ultra-processed and contain high levels of sodium, inflammatory oils, and synthetic additives.

In Chinese medicine, foods that are far removed from their natural state are considered less supportive of Qi and digestive health.

Better Choice: Relying on whole plant proteins to provide nourishment without contributing to dampness and stagnation. Lentils, beans, tempeh, edamame, and minimally processed tofu are great options.   

8. High-Sodium Canned Soups

Excess sodium can strain the kidneys and contribute to high blood pressure and fluid retention. Chinese medicine places great importance on Kidney health and proper fluid metabolism. Excessive salt may disturb this balance and contribute to edema and hypertension.

Better Choice: Homemade soups prepared with fresh vegetables, herbs, bone broth, or legumes. In general, warm soups are deeply nourishing and strengthen both Spleen and Kidney Qi.  

9. Flavored Coffee Creamers

Many commercial creamers contain hydrogenated oils, artificial flavors, and hidden sugars that promote inflammation. From a TCM perspective, these ingredients create dampness and interfere with the body's natural ability to transform and transport nutrients.

Better Choice: Unsweetened almond milk, oat milk, cinnamon, vanilla extract, or a splash of organic whole milk. When using milk substitutes be aware of extra emulsifiers, gums or seed oils that might be added to create creaminess in the product. 

  
Regardless of whether you are approaching healthy eating from a western or Chinese medicine lens, the advice is remarkably similar:Eat food that are as close to its natural state as possible and know that what we place on our plates every day has a significant effect on our long-term health. Making small changes, repeated consistently, can have profound effects on our health.