The Good, the Bad & the Risky: Foods That Shape Your Health

From turmeric to takeaways: what to eat and what to avoid.

When it comes to nutrition, not all foods are created equal. Some offer powerful health benefits, others should only be enjoyed occasionally, and some are best kept off the plate altogether. Here’s a breakdown of “the good, the bad and the risky” when it comes to everyday choices.

The Good

Curry & Turmeric

Turmeric, the golden spice that gives curry its colour, contains curcumin, a compound studied for its anti-inflammatory and antioxidant effects. Some research suggests it may support brain health and cognitive resilience. Even small, occasional amounts of curry in the diet have been linked in population studies with better brain performance.

Tip: Pair turmeric with black pepper and a little healthy fat (like olive oil) to boost absorption.

Dark Chocolate

High-quality dark chocolate (70%+ cocoa solids) is rich in flavanols, which can help support circulation and cardiovascular health. The key is choosing minimally processed chocolate and keeping portions moderate.

Tip: A small square or two of dark chocolate can be a nourishing treat — but avoid milk chocolate and heavily processed varieties high in sugar.

The Risky

Soy

Soy can be beneficial in certain forms, but not all soy is equal. In East Asian diets, soy is often eaten fermented (like miso, tempeh, or natto), which reduces potentially disruptive compounds and may support heart health. Highly processed, non-fermented soy products (such as soy protein isolates or certain “meat alternatives”) may not provide the same benefits.

Tip: If you enjoy soy, choose fermented varieties and include them as part of a varied diet.

Bacon & Processed Meats

Processed meats (like bacon, ham, sausages, and deli slices) often contain preservatives such as nitrates, high levels of salt, and compounds formed during smoking or curing. Studies have linked regular consumption with higher risks of certain chronic diseases.

Tip: Keep processed meats as an occasional indulgence rather than a daily staple, and choose unprocessed cuts of meat or plant-based protein sources more often.

The Bad

Fizzy Drinks (Regular & Diet)

Soft drinks offer little more than sugar, artificial sweeteners, and additives. Regular versions contain around 8–10 teaspoons of sugar per can, contributing to weight gain and blood sugar spikes. “Diet” versions, while lower in calories, may disrupt appetite and gut microbiome balance.

Tip: Swap soda for sparkling water with lemon, herbal teas, or kombucha (low-sugar varieties).

Chips, Fries & Crisps

Fried foods like chips, fries and crisps are often cooked at high temperatures, which can create harmful compounds such as acrylamide. They’re also high in unhealthy fats and refined starch, leading to inflammation, weight gain and energy crashes.

Tip: Save fried foods for rare treats. Instead, bake potatoes or root vegetables at lower temperatures, or try air-frying for a lighter option.

White Flour Products

Refined grains (like white bread, pastries and pasta) are stripped of fibre and nutrients, leaving behind starch that rapidly spikes blood sugar. Over time, this can contribute to cravings, weight gain and insulin resistance.

Tip: Choose whole grains such as oats, quinoa, buckwheat or wholemeal bread to keep energy steady.

In Summary

The foods we eat every day either build our resilience or slowly chip away at it. By favouring whole, nutrient-rich options (like turmeric, dark chocolate, and whole grains), being mindful of “risky” foods (like soy and processed meats), and avoiding “the bad” (sodas, fried foods and refined starches), you’ll be taking simple but powerful steps to protect your health for the long run.

This information is for general wellbeing support and is not a substitute for medical advice. For personalised nutrition guidance, speak with a qualified health professional.