If you’ve ever heard of Dr. William Li, you already know he’s a super smart guy when it comes to health, food, and disease prevention. He’s that doctor-scientist (yeah, a two-in-one!) who wrote Eat to Beat Disease, and he’s constantly talking about how certain foods can either fight disease or feed it. Sounds intense, right? But here’s the deal—while he’s big on the foods you should eat, people often forget he also has a list of foods to avoid. And honestly, some of them might surprise you. So if you’ve been wondering what Dr. William Li says you should keep off your plate, you’re in the right place. Let’s break it down and see what not to eat if you wanna stay on the good side of your health.
1. Ultra-Processed Foods
Okay, this one’s kind of a no-brainer, but also… a little confusing. Not all processed foods are evil. Like, frozen veggies? Totally fine. But what Dr. Li’s talking about are ultra-processed foods—those loaded with additives, fake flavors, colors, and things you can’t even pronounce (maltodextrin, anyone?). These foods mess with your gut microbiome, promote inflammation, and can even mess with your metabolism.
Think: packaged snack cakes, boxed meals with a shelf life of a thousand years, and those neon-orange cheesy chips (I know, heartbreaking).
2. Sugary Drinks
Alright, I hate to break it to you, but that fancy cold-pressed juice you just bought for $10? Yeah… Dr. Li says it’s basically liquid sugar. Even 100% fruit juice, when overdone, spikes your blood sugar big time. And don’t even get me started on sodas or “sports drinks”—they’re basically inflammation in a bottle.
Dr. Li points out that constant sugar spikes can feed bad bacteria in your gut and create the perfect storm for diseases to grow. Instead, he recommends water, unsweetened teas, or—if you wanna feel fancy—infused water with lemon or cucumber.
3. Processed Meats
This one stings. Processed meats like bacon, sausages, hot dogs, and deli meats are a no-go. Dr. Li links these meats to cancer risks, mainly because of nitrates and nitrites, which are preservatives that can form carcinogenic compounds in the body.
Not only that, but they’re often high in salt and saturated fats—not exactly heart-friendly stuff. If you’re a meat lover, don’t panic! He suggests switching to lean, unprocessed meats in moderation—think grilled chicken or fish.
4. Artificial Sweeteners
Now this one really throws people. You’d think swapping sugar for zero-calorie sweeteners would be a smart move, right? But Dr. William Li warns that artificial sweeteners like aspartame, sucralose, and saccharin might actually mess up your metabolism and gut bacteria.
Some research even links them to an increased risk of insulin resistance (yikes). It’s like trading one problem for another. So, yeah—if you’re trying to cut down sugar, try natural options like stevia in moderation or just train your tastebuds to want less sweetness altogether.
5. Trans Fats
Even though trans fats have been banned in a lot of places, they’re still hiding in certain foods like packaged baked goods, microwave popcorn, and margarine. Dr. Li is super anti-trans-fat (and for good reason). They increase LDL (bad cholesterol), decrease HDL (good cholesterol), and promote inflammation.
Basically, trans fats are a party for chronic disease. Always read the labels—if it says “partially hydrogenated oil,” steer clear!
6. Excessive Alcohol
Alright, alright, before you grab your pitchforks—Dr. Li doesn’t say you have to go totally sober. But he does caution against excessive alcohol. Even red wine, which some people think is healthy because of resveratrol, loses its benefits fast when you drink too much.
Too much alcohol can damage your liver, hurt your brain (not just from hangovers), and harm your gut barrier—basically letting bad stuff leak into your bloodstream. So yeah, moderation is key. Like, really key.
Refined Carbs
You know those fluffy white rolls that melt in your mouth? Yeah, Dr. Li’s not a fan. Refined carbs—like white bread, pastries, and many breakfast cereals—have been stripped of their fiber and nutrients. Your body digests them super fast, leading to sugar spikes, inflammation, and hunger not long after.
Whole grains are your friend here. Think oats, brown rice, and quinoa. They feed your good gut bacteria and keep your blood sugar more stable.
Wrapping It Up
So there you have it—Dr. William Li foods to avoid that might be quietly messing with your health. And honestly, it’s not about being perfect (because who is?). It’s more about knowing what fuels your body and what slows it down or puts it at risk.
If you mess up and eat something off the list once in a while, don’t stress. It’s what you do most of the time that matters. Dr. Li is all about empowering people, not scaring them into giving up their favorite foods forever.
So take this info, make a few swaps, and keep moving toward a healthier, more vibrant you. Your body and your gut will thank you.
