5 Processed Foods to Avoid for Healthy Hormone Levels and Overall Health

5 Processed Foods to Avoid for Healthy Hormone Levels and Overall Health: it can be challenging to provide a comprehensive list of processed foods that cause hormonal changes, as there are many different factors that can influence hormone levels, and individual reactions to certain foods may vary. But below you will see the ones liked to hormonal changes and also most of them are migraine trigger foods.

Processed Foods Linked to hormonal changes

1. Refined sugars: Consuming high levels of refined sugars can cause rapid spikes in blood sugar levels, which can trigger the release of insulin. Insulin is a hormone that helps regulate blood sugar levels, but high levels of insulin can cause the body to produce more androgens, which can lead to hormonal imbalances. Some examples include:
   • Soda and other sweetened beverages
   • Candy and chocolate bars
   • Baked goods such as cookies, cakes, and pastries
   • Breakfast cereals and flavored oatmeal
   • Condiments such as ketchup, BBQ sauce, and salad dressings
2. Trans fats: Trans fats are a type of unsaturated fat that are often used in processed foods to improve texture and increase shelf life. However, trans fats have been linked to an increased risk of heart disease and may also disrupt hormone levels. Below some examples:
   • Fried fast food such as french fries and fried chicken
   • Packaged snacks such as potato chips and crackers
   • Baked goods such as pastries, cakes, and cookies
   • Frozen foods such as pizza and frozen dinners
   • Margarine and other spreads
3. Processed meats: Processed meats such as deli meat, bacon, and sausage contain high levels of preservatives, additives, and salt, which can all contribute to hormonal imbalances. Additionally, processed meats may contain hormones or antibiotics that were given to the animals during their lifetime, which can also impact human hormone levels. Here some examples:
   • Deli meat such as ham, turkey, and roast beef
   • Hot dogs and sausages
   • Bacon and other breakfast meats
   • Canned meats such as spam and corned beef
   • Beef jerky and other dried meats
4. Soy products: Soy products, particularly those that have been heavily processed, contain compounds called phytoestrogens, which can mimic the effects of estrogen in the body. While some research suggests that soy products may have health benefits, excessive consumption of soy products may disrupt hormone levels and contribute to hormonal imbalances. A sample below:
   • Processed vegetarian meat alternatives such as soy burgers and soy dogs
   • Tofu and other soy-based protein sources
   • Soy milk and other soy-based dairy alternatives
   • Soy protein powders and bars
   • Processed snacks such as soy-based chips and crackers
5. Artificial sweeteners: Artificial sweeteners such as aspartame and saccharin have been shown to disrupt hormone levels and increase the risk of metabolic disorders such as diabetes. Here are some examples:
   • Diet soda and other sugar-free beverages
   • Low-calorie or sugar-free yogurt and other dairy products
   • Packaged snacks such as sugar-free gum and candies
   • Baked goods labeled “sugar-free” or “low-carb”
   • Meal replacement shakes and bars.

Dietary substitutions

Many would recommend to consume the above foods in moderation. I have a personal preference which is completely remove them or at least try my best. But the question becomes then what can I eat instead? Here are some wholesome food examples that you can incorporate into your diet to replace refined sugar, trans fats, processed meats, soy products, and artificial sweeteners:

Refined sugar alternatives:

• Fresh fruit and berries
• Dried fruit such as dates and raisins
• Pure maple syrup or honey
• Stevia or monk fruit sweeteners
• Coconut sugar or nectar

Trans fat alternatives:

• Healthy fats such as avocado, nuts, and seeds
• Olive oil, coconut oil, or ghee for cooking and baking
• Grass-fed butter or other natural, unprocessed fats
• Whole food snacks such as fresh fruit or raw vegetables

Processed meat alternatives:

• Plant-based proteins such as lentils, beans, and chickpeas
• Wild-caught fish, poultry, and grass-fed beef or bison
• Freshly prepared, minimally processed meats
• Eggs, cheese, and other dairy products from pasture-raised animals

Soy product alternatives:

• Organic, grass-fed dairy products such as milk, yogurt, and cheese
• Plant-based protein alternatives such as hemp, chia, and pea protein powders
• Nut and seed butters such as almond, cashew, and sunflower seed butter
• Whole food snacks such as raw nuts and seeds or fresh vegetables

Artificial sweetener alternatives:

• Freshly squeezed fruit and vegetable juices
• Herbal teas such as green tea or chamomile
• Sparkling water or water infused with fresh fruit and herbs
• Dark chocolate with a high percentage of cacao
• Natural flavor enhancers such as cinnamon, vanilla, and ginger

Be careful on trigger foods that may impact your condition! Also I think is important you learn how to read labels so you know what you are consuming. The Pantry Principle: how to read the label and understand what’s really in your food is a good read for that purpose!