Dr. William Li, a renowned Harvard-trained medical doctor and the president of the Angiogenesis Foundation, has dedicated his career to researching and combating diseases such as cancer, cardiovascular issues, and vision loss. With over 40 FDA-approved therapeutics and devices to his name, Dr. Li’s insights into nutrition are highly valued. His books, “Eat to Beat Disease” and “Eat to Beat Diet,” highlight over 200 foods that can help starve cancer, reduce the risk of dementia, and prevent numerous other diseases. In this article, we focus on five foods that might seem healthy but should actually be avoided for a longer, healthier life. Dr. Li also suggests healthier alternatives, so make sure to read till the end.

1. Plant-Based Processed Foods

Despite the buzz around plant-based diets, not all plant-based foods are healthy. Dr. Li emphasizes avoiding ultra-processed plant-based foods, such as plant-based burgers and processed soy products. These foods often contain unhealthy oils and additives that can negatively impact metabolism and overall health. Instead of being deceived by marketing messages, focus on whole, minimally processed plant-based foods available at grocery stores and farmers’ markets.

2. Fruit Juice

Fruit juice, though seemingly healthy, can be problematic. Dr. Li enjoys whole fruits like oranges but warns against consuming their juice in large quantities. Drinking a glass of orange juice, which may contain the sugar of several oranges, can lead to an overload of fruit sugars. Moreover, many store-bought fruit juices are sweetened and contain additives. It’s better to eat whole fruits to benefit from their fiber and nutrients without the excessive sugar intake.

3. Artificial Sweeteners

Diet sodas and other products containing artificial sweeteners may seem like a healthier option, but they can disrupt gut health. Studies show that artificial sweeteners can alter the gut microbiome and negatively affect metabolism. Surprisingly, consuming diet sodas can lead to weight gain due to these disruptions. Instead of artificial sweeteners, Dr. Li recommends natural sweeteners like monk fruit or maple syrup, which have less harmful effects on the body.

4. Low-Quality Bread

Cheap, long-lasting breads often contain low-quality flour and preservatives, making them unhealthy choices. Dr. Li suggests opting for historically significant breads like sourdough. Sourdough bread contains probiotic starters such as lactobacillus, which are beneficial for gut health. While it’s fine to enjoy bread in moderation, avoid consuming large quantities of low-quality bread.

5. Dairy in Tea

Adding cow’s milk or cream to tea is a common tradition, but it can hinder the absorption of beneficial polyphenols found in tea. The fat in dairy forms microscopic soap bubbles that trap polyphenols, preventing them from being absorbed in the stomach. To still enjoy a creamy tea without this drawback, Dr. Li recommends using nut milks like almond, cashew, or soy milk, which don’t create the same issues as dairy.

Dr. William Li’s research underscores the importance of mindful eating and making informed dietary choices. By avoiding ultra-processed plant-based foods, fruit juice, artificial sweeteners, low-quality bread, and dairy in tea, we can improve our health and reduce the risk of various diseases. Embracing whole, minimally processed foods and natural alternatives can lead to a sustainable and enjoyable diet that supports long-term well-being.