Watching what you eat can have a profound impact on health, but knowing which foods to cut out first can be a challenge.
A 2019 global report found that high salt consumption was linked to 3 million deaths in 2017 — half of all diet-related deaths.
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Researchers from MacMaster University in Canada found that high glycemic-index foods like white bread, rice, and potatoes can raise heart attack and stroke risk by 20–50 percent.
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Carbs from low glycemic-index foods like fruits, veggies, and beans don't carry the same risks, and can be beneficial for health.
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Researchers from UT Southwestern Medical Center found sugar can also harm the gut microbiome, raising the risk of bowel diseases.
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Fructose, a common added sugar, can cause immune-system inflammation, according to researchers from Swansea University.
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Foods like soft drinks, pastries, and frozen meals can raise the risk of death by 26 percent and double cardiovascular risk, according to the Moli-sani Study research group.
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Researchers from the National Institute of Health found that people tend to eat more than 500 additional calories per meal when eating processed foods.