Most of us believe we’re making fairly healthy choices—especially when we’re buying foods labeled “low-fat,” “natural,” or “heart-healthy.” But according to health educator Barbara O’Neill, some of the most common foods on grocery store shelves may be quietly impacting your long-term wellness.
Without causing any alarm, it’s important to stay informed. Certain ingredients or food processing methods may not support your body the way you think they do. The good news? With a little awareness and a few simple swaps, you can feel more in control of your health without giving up the joy of eating.
Let’s take a closer look at everyday foods that may be working against your body—and explore nourishing alternatives you can enjoy instead.
The Problem with Highly Processed Foods
Processed foods have become a staple in the modern American diet. They’re convenient, shelf-stable, and often tasty—but they often come at a cost.
What makes processed food concerning?
Many packaged snacks, ready-made meals, and even “healthy” breakfast cereals may contain:
- Refined sugars that can disrupt blood sugar balance
- Artificial preservatives and additives
- Excess sodium, which may affect heart and kidney health
- Refined seed oils, such as soybean or canola oil, linked to inflammation in some studies
According to the Harvard School of Public Health, diets high in ultra-processed foods have been associated with weight gain, heart concerns, and even mood changes over time.
What to do instead:
- Focus on whole, one-ingredient foods as much as possible
- Cook at home using simple, fresh ingredients
- Read ingredient lists—if you can’t pronounce it, reconsider it
The Hidden Risks of Refined Vegetable Oils
Barbara O’Neill often emphasizes the impact of oils used in cooking and food production. Many vegetable oils—such as canola, soybean, sunflower, and corn oil—go through intense processing, which may alter their molecular structure.
Why this matters:
- These oils are often high in omega-6 fatty acids
- Excess omega-6, when not balanced with omega-3s, may promote inflammation
- They are commonly found in fried foods, margarine, chips, and many salad dressings
According to research reviewed by WebMD and Healthline, replacing processed seed oils with more stable fats may help support heart and cellular health.
Better options to cook with:
- Extra virgin olive oil
- Avocado oil
- Coconut oil (in moderation)
- Grass-fed butter or ghee
These alternatives tend to be more stable when heated and may contain beneficial compounds that support your body’s needs.
Sugar That Hides in Plain Sight
We all know candy and soda are packed with sugar, but sweeteners also hide in unexpected places—like yogurt, granola bars, pasta sauces, and even canned vegetables.
Why reduce added sugar?
- May help balance energy levels
- Could support brain clarity and mood
- May ease the strain on your liver and pancreas
- Helps manage weight more naturally
The American Heart Association recommends no more than 25 grams of added sugar daily for women and 36 grams for men—but most people far exceed that without realizing it.
Smart swaps to try:
- Choose unsweetened yogurt and add fruit yourself
- Look for sauces or dressings with no added sugar
- Drink water infused with lemon or berries instead of sugary beverages
- Use cinnamon or vanilla to enhance flavor without sugar
White Refined Flour: More Than Just Empty Calories
White flour is made by stripping away the bran and germ from whole grains, removing much of the fiber, vitamins, and minerals. It’s a staple in many baked goods, but eating too much refined flour can spike blood sugar and leave you feeling hungry again soon after eating.
Foods that often contain refined flour:
- White bread, bagels, and pastries
- Most breakfast cereals
- Pasta made from enriched wheat
- Crackers and processed snack bars
Barbara O’Neill recommends opting for whole-grain alternatives to provide your body with more sustained energy and natural nutrients.
Better choices include:
- 100% whole wheat or sprouted grain bread
- Oats, quinoa, and brown rice
- Almond flour or coconut flour for baking
- Legume-based pasta made from lentils or chickpeas
Processed Meats and Additives
Meats like hot dogs, bacon, sausages, and deli meats are convenient—but they are often loaded with preservatives such as nitrates and nitrites, which have raised concern in health research.
According to the World Health Organization, regular consumption of processed meat may be linked to certain health issues, especially when eaten in high quantities over time.
If you enjoy meat, consider:
- Choosing fresh, lean cuts without added preservatives
- Buying nitrate-free deli meats when possible
- Exploring plant-based protein options such as lentils, beans, and tofu
- Using herbs and spices to flavor meat instead of salty marinades
Even small changes—like swapping bacon for avocado or turkey—can go a long way.
Your Natural Alternatives Toolkit
Here’s a quick reference list of everyday food swaps inspired by Barbara O’Neill’s teachings:
| Instead of | Try This |
|---|---|
| White bread | Whole-grain or sprouted bread |
| Sugary cereal | Steel-cut oats with cinnamon |
| Canola oil | Extra virgin olive oil |
| Flavored yogurt | Plain yogurt + berries |
| Soda or juice | Water with lemon or mint |
| Processed meat | Fresh-cooked chicken or legumes |
Supporting Health with Simple, Natural Choices
What you eat today shapes how you feel tomorrow. You don’t need to overhaul your entire diet overnight—but being more intentional with your food choices may help you feel more energetic, clear-headed, and resilient over time.
Start by checking your pantry and refrigerator for the items mentioned above. Swap out just one processed product each week with a whole-food alternative. As Barbara O’Neill often says, “Health is built day by day, not in a single moment.”
Comment your favorite healthy food swap below!
Share this article with a friend who wants to eat better but doesn’t know where to start.
Disclaimer: This article is for informational purposes only and does not substitute professional medical advice. Consult your doctor before making health changes.
