We often think of dangerous health threats as sudden events—a heart attack, a stroke, or a cancer diagnosis that seems to come out of nowhere. But the truth is, many of the greatest threats to our health happen slowly, quietly, and often start right on our plates. Every day, millions of people are consuming foods that, over time, increase their risk for high blood pressure, diabetes, heart disease, and even early death—without realizing it.
From ultra-processed snacks to sugar-loaded drinks and sodium-packed frozen meals, these everyday items may look harmless (or even convenient), but they’re doing long-term damage to your body. In this article, we’ll explore the most common foods that are killing you slowly, explain how they impact your health over time, and share smarter alternatives that can help you protect your body—without giving up flavor or satisfaction.
Artificial sweeteners
You may be avoiding calories by choosing an artificial sweetener like aspartame or Splenda, but these may mess with your health too.
Although these sweeteners have zero calories, they may have the opposite effect on your weight loss goals due to multiple factors including gut health and insulin response. Some experts explain that artificial sweeteners can potentially alter the gut microbiome which will affect nutrient absorption, metabolism, and regulation of glucose. There are also potential links to cancer but more research is needed as it pertains to humans.
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Refined vegetable oils
Refined vegetable oils are used for repeated frying, and are often used in restaurants.
“These processed oils are damaged during the repeated heating process which can create oxidative stress in the liver and when compared to natural fats such as real butter, olive oil, and fats contained within natural plant and animal products they are the less desirable option,” says Dr. Cucuzzella.
Processed White Bread
White bread can pose several health risks due to its refined grains and lack of fiber. It can lead to rapid blood sugar spikes, potentially contributing to weight gain, type 2 diabetes, and heart disease. Additionally, white bread is often low in essential nutrients and can cause digestive issues in some individuals.
Here’s a more detailed look at the dangers:
Blood Sugar Spikes: White bread is made from refined flour, which is quickly converted into glucose in the body. This rapid influx of sugar can cause a sharp rise in blood glucose levels, potentially leading to insulin resistance and increasing the risk of type 2 diabetes.
Heart Disease: Studies suggest that consuming white bread regularly is associated with increased risk of heart disease. The refined grains and potential additives can contribute to elevated triglycerides and other risk factors for cardiovascular problems, according to Consensus.
Rhubarb
You can eat too much rhubarb, primarily due to its high oxalic acid content. While the stalks are generally safe to eat, the leaves are very high in oxalic acid and should be avoided. Eating too much rhubarb, particularly the leaves, can lead to gastrointestinal problems, kidney stones, or even kidney failure.
Eating too many rhubarb leaves can cause a burning sensation in the mouth, nausea, abdominal pain, vomiting, weakness, and drowsiness. In more severe cases, it can lead to kidney stones or even kidney failure. It is estimated that an adult would need to consume several pounds of rhubarb to feel ill effects, but it’s best to err on the side of caution and avoid excessive consumption, especially of the leaves.
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Refined Flour
Refined flour, often found in products like white bread and pasta, can be considered unhealthy due to its lack of nutrients and potential impact on blood sugar levels. While it’s not inherently toxic, refined flour is often stripped of beneficial components like fiber and vitamins during processing, which can lead to negative health consequences when consumed in large quantities.
As mentioned earlier, the rapid blood sugar spikes caused by refined flour can contribute to insulin resistance and increase the risk of type 2 diabetes.
Studies suggest that a high intake of refined grains, including refined flour, may be associated with an increased risk of heart disease.
Canned Tomato Sauce
Canned tomato sauce is a killer in disguise. It’s a hidden source of sugar and it would never even cross your mind that it could lead to increased risk of obesity, diabetes, heart disease, and even tooth decay. To avoid these issues, use fresh tomatoes to make the sauce yourself, or switch to pureed tomatoes without the extra sugar or salt and add your own spices. Or at least go for brands with less sugar and sodium.
Salt
Salt is a part of our every day lives, but yes it can start to slowly kill you. Salt plays a big role in regulating our blood pressure. If you eat too much salt, you’ll have high blood pressure and increased risk of cardiovascular disease, which is among the leading causes of death in the world. So, don’t cut out all salt as your body still needs it, just limit the amount and watch out for sodium levels in processed foods. Just 3.75 grams of sodium per day is a sufficient and safe amount. Anything above 6 grams poses a serious health risk.
