Processed foods are convenient, but research shows that some of these everyday staples don’t just fill you up. They may also stir up chronic inflammation—the kind that’s linked to arthritis, fatigue, and even heart disease. Here are 10 processed foods to watch out for, plus healthy swaps to try.
10. Flavored Yogurt
Sweetened and flavored yogurt seem healthy, but it could pack more sugar than a candy bar. Research shows that added sugar can offset yogurt’s probiotic benefits, causing inflammation and insulin resistance. Choose plain Greek yogurt, top with fresh fruits, and a drizzle of honey. You’ll enjoy the sweetness and creaminess, minus inflammatory additives.
9. Instant Noodles
These cheap, filling packs combine refined noodles, additives, and high sodium broth, which may worsen chronic inflammation, as studies suggest. A diet high in instant noodles has also been linked to metabolic issues, especially in women. For an upgrade that still feels cozy, use whole-grain noodles with miso broth, an egg, and veggies.
8. Margarine
Many margarine brands, especially those with older formulations, contain partially hydrogenated oils. These oils are a source of trans fats, and even just small amounts of trans fats are linked to higher cardiovascular risk and systemic inflammation. To be safe, try drizzling olive oil on bread instead.
7. French Fries
Crispy, golden fries are irresistible, but deep-frying them in refined oils creates oxidized fats that fuel inflammation. High sodium content also contributes to elevated blood pressure and vascular inflammation. For a satisfying alternative, roast potato wedges with olive oil and rosemary.
6. Packaged Cookies
Chewy, classic, and also full of sugar and refined flour, these cookies could promote systemic inflammation. Regularly eating sugary baked goods is also linked to increased risk of arthritis and heart disease, both of which are inflammation-driven. Homemade cookies are much better, especially when made with oat flour.
5. Froot Loops
Froot Loops are known for their bright colors and sweet crunch. But here’s another thing you should know: they’re mostly refined grains with added sugar and artificial dyes, which research links to blood sugar swings and inflammatory pathways. A healthy swap? A bowl of plain oats topped with fruit, nuts, and cinnamon.
4. Frozen Lasagna
Frozen lasagna is a lifesaver on busy nights, but many of the options available are ultra-processed, loaded with refined starches, sodium, and preservatives. The additives and hidden sugars may nudge your immune system toward chronic inflammation. A practical alternative would be batch-cooking a veggie-bean lasagna and freezing portions.
3. Bologna
Bologna can add nostalgia to sandwiches, but processed meats like this often have nitrates and preservatives. These compounds can promote inflammation and oxidative stress, while being classified as carcinogenic. Studies also found strong links between processed meat intake and higher C-reactive protein, which is an inflammatory marker. Better to swap in roasted turkey, grilled chicken breast, or seasoned lentils for protein and flavor.
2. White Bread
White bread is made from flour stripped of fiber and nutrients. It can be quickly digested and turns into glucose, raising blood sugar and stimulating pro-inflammatory responses. Whole-grain sourdough makes a healthier alternative, giving you better blood sugar control and less inflammatory impact.
1. Sugary Beverages
There’s nothing like a cold, sweet drink to pair with a meal. But sugary beverages like sweetened iced teas, sodas, and energy drinks are strongly linked to chronic inflammation. They spike blood sugar and insulin, triggering pro-inflammatory cytokines and disrupt the gut microbiota balance. Regular intake is also linked to type 2 diabetes and heart disease, which are tied to inflammation. The healthy alternative? Homemade iced tea or sparkling water with citrus.