Foods That Slowly Damage Your Eyesight

1. Sugary Soft Drinks

Sugary soft drinks are a significant contributor to excessive sugar intake, leading to frequent insulin spikes and, over time, insulin resistance. This metabolic disruption can increase the risk of type 2 diabetes and its related complication, diabetic retinopathy, a condition where high blood sugar damages the blood vessels of the retina, potentially causing blindness. In the United States, soda consumption remains high; the Centers for Disease Control and Prevention (CDC) reports that nearly half of adults drink at least one sugar-sweetened beverage daily. This frequent intake places millions at risk for vision-related complications. To protect your eyes, it is advisable to limit sugary beverage consumption and opt for water, unsweetened teas, or other healthy alternatives. Reducing intake not only supports overall metabolic health but also helps preserve the delicate blood vessels in the eyes. Being mindful of hidden sugars in flavored drinks and sodas is a proactive step toward maintaining long-term visual health and reducing the risk of diet-related vision loss.

2. White Bread

White bread, made from refined grains, is rapidly digested and absorbed as glucose, causing swift spikes in blood sugar levels. This quick surge not only impacts overall metabolic health, but also leads to increased oxidative stress in eye tissues. Oxidative stress can damage the delicate cells of the retina and lens, contributing to conditions such as cataracts and age-related macular degeneration. In contrast, whole grain breads contain more fiber, vitamins, and minerals, which slow glucose absorption and reduce harmful fluctuations in blood sugar. According to the Harvard T.H. Chan School of Public Health, replacing refined grains like white bread with whole grains can lower the risk of chronic diseases, including those affecting eye health. For better long-term vision, choose whole grain options such as 100% whole wheat bread, oats, or brown rice. These foods offer a slower, more sustained energy release and help protect your eyes from the damaging effects of oxidative stress, ultimately supporting both your visual and overall health.

3. Fried Foods

Fried foods are typically high in unhealthy fats, particularly trans fats and saturated fats, which have been linked to an increased risk of age-related macular degeneration (AMD). The macula, a small area in the retina responsible for sharp central vision, can be damaged by the chronic inflammation and oxidative stress promoted by these fats. Western diets, especially in the United States and Europe, are known for their high consumption of fried foods such as French fries, fried chicken, and doughnuts. Studies, such as those summarized by the National Institutes of Health, indicate that frequent intake of trans fats is associated with a higher risk of developing AMD and other eye disorders.

To promote eye health, it is advisable to minimize the consumption of fried and processed foods. Instead, opt for healthier cooking methods like baking, grilling, steaming, or sautéing with small amounts of healthy oils such as olive oil. These alternatives greatly reduce unhealthy fat intake and help preserve the integrity of eye tissues, lowering your risk of macular degeneration and supporting lifelong vision.

4. Margarine

Margarine, especially traditional stick varieties, is often high in trans fats—artificial fats created during hydrogenation. These trans fats are linked to increased inflammation in the blood vessels, including those that supply the eyes. Chronic inflammation can damage the retina and other sensitive structures, increasing the risk of eye conditions such as age-related macular degeneration and diabetic retinopathy. A review by the National Institutes of Health highlights the negative impact of dietary trans fats on vascular health and inflammation throughout the body.

Compared to margarine, butter contains more saturated fat but less trans fat, particularly since trans fats have been phased out of many food products due to health concerns. However, olive oil is widely regarded as a healthier alternative, providing monounsaturated fats that support vascular and eye health. When choosing spreads or baking fats, always check nutrition labels for “partially hydrogenated oils” or trans fat content. Opting for soft margarine with zero trans fats or switching to olive oil can help reduce inflammation and better protect your eyes from diet-induced damage.

5. Processed Meats

Processed meats, including deli meats, bacon, sausages, and hot dogs, often contain high levels of nitrates and preservatives such as sodium nitrite. These additives are used to enhance flavor, color, and shelf life but may have detrimental effects on health, particularly the blood vessels that nourish the retina. Research published in Nutrients indicates that excessive intake of nitrates can lead to oxidative stress and inflammation in vascular tissues, increasing the risk of retinal damage and vision disorders such as age-related macular degeneration. Deli meats are especially concerning because they are frequently consumed in sandwiches and snacks, leading to cumulative exposure over time.

To support eye health, it is advisable to limit the consumption of processed meats and opt for unprocessed, fresh protein sources like poultry, fish, beans, or nuts. Reading ingredient labels and choosing nitrate-free options when available can further reduce risks. Emphasizing a diet rich in fruits, vegetables, and lean proteins not only supports overall well-being but also helps protect the delicate blood vessels of the retina from the potentially harmful effects of added preservatives and nitrates.

6. Packaged Snack Foods

Packaged snack foods such as chips, crackers, and cheese puffs are notorious for their combination of high sodium content and unhealthy fats, including saturated and trans fats. Excessive sodium intake has been linked to increased blood pressure, which can negatively affect the small, delicate blood vessels in the eyes, heightening the risk of conditions like hypertensive retinopathy. Unhealthy fats further exacerbate inflammation and oxidative stress, potentially worsening retinal damage. According to a Statista report, snack food sales in the United States have continued to rise, reflecting a growing reliance on these convenient but often nutritionally poor foods.

To minimize risks to your eye health, it is essential to be vigilant about the types of snacks you consume. Always read nutrition labels for sodium and fat content, and look for products labeled as low-sodium or made with healthy oils. Better yet, choose whole food snacks such as unsalted nuts, seeds, or fresh vegetables, which provide essential nutrients without the harmful additives. Reducing your intake of packaged snack foods can help preserve eye health and prevent the gradual damage caused by excessive sodium and unhealthy fats.

7. Deep-Fried Sweets

Deep-fried sweets, such as donuts, funnel cakes, and fried pastries, combine two major dietary culprits: high levels of sugar and trans fats. This combination can be particularly damaging to eye health, as both sugar and unhealthy fats contribute to oxidative stress, inflammation, and vascular problems within the eyes. The consumption of these treats can cause spikes in blood sugar and promote the buildup of fatty deposits in blood vessels, further endangering the tiny vessels that nourish retinal tissues. Festival foods like fried Oreos or churros, commonly found at fairs and carnivals, are classic examples where deep-fried sweets are enjoyed in abundance. According to Food Business News, sales of festival and fair foods have surged as public events return, highlighting their popularity and the need for mindful consumption.

While indulging in deep-fried sweets can be an enjoyable part of special occasions, moderation is key. Limiting frequency and portion sizes, especially during festivals or celebrations, can help protect your eyes from the cumulative effects of sugar and trans fats. Opting for baked alternatives or sharing treats can also reduce your risk of vision-related complications.

8. High-Sodium Canned Soups

High-sodium canned soups are a common dietary source of excessive salt intake, which can have detrimental effects on eye health. Consuming too much sodium is known to raise blood pressure, and persistent high blood pressure puts significant strain on the body’s smallest blood vessels, including the delicate arteries in the retina. Over time, this can lead to hypertensive retinopathy, a condition in which the retinal arteries become damaged and less effective at supplying oxygen and nutrients to eye tissues. The Centers for Disease Control and Prevention (CDC) lists canned soups among the top sources of sodium in the American diet, with a single serving often exceeding half the recommended daily limit.

In contrast, homemade soups allow for full control over sodium content and can be made with fresh ingredients that benefit eye health, such as leafy greens and carrots. When convenience is necessary, opt for canned soups labeled “low-sodium” or “no salt added,” and always check nutrition labels for sodium content. Making small changes, like diluting canned soups with water or unsalted broth, can also help reduce sodium intake and protect your retinal arteries from the damaging effects of excess salt.

9. Artificially Sweetened Beverages

Artificially sweetened beverages, such as diet sodas and sugar-free energy drinks, are often perceived as healthier alternatives to their sugar-laden counterparts. However, emerging research suggests that these drinks may contribute to metabolic dysregulation, which can affect eye health over time. A 2023 Australian study published in Frontiers in Nutrition found that regular consumption of artificial sweeteners was linked to changes in insulin sensitivity and increased risk of metabolic syndrome—both of which are associated with a higher likelihood of developing diabetic retinopathy and other vision complications.

These beverages may not contain traditional sugar, but they often contain hidden sugars or sugar alcohols that can still impact blood glucose regulation and vascular health. Furthermore, habitual consumption may encourage a preference for overly sweet flavors, making it harder to choose healthier options. Experts recommend closely reading ingredient lists and nutritional facts, even for products labeled “diet” or “sugar-free.” Being aware of hidden sugars and artificial sweeteners in beverages is essential for maintaining metabolic and visual health. Opting for water, herbal teas, or naturally flavored seltzer is a safer choice to help protect your eyesight over the long term.

10. High-Fructose Corn Syrup

High-fructose corn syrup (HFCS) is a common sweetener found in many processed foods and beverages, including sodas, baked goods, and condiments. Consuming large amounts of HFCS has been shown to trigger insulin resistance, a key factor in the development of type 2 diabetes. Over time, this metabolic disruption can lead to oxidative damage in the retina, increasing the risk of diabetic retinopathy and other vision-threatening conditions. In contrast to natural sweeteners like honey or maple syrup, HFCS is rapidly absorbed and metabolized, causing greater fluctuations in blood sugar and insulin levels.

Natural sweeteners, while still sources of sugar, tend to be less processed and are often consumed in smaller quantities. They may also contain trace minerals and antioxidants that are beneficial to overall health. Reducing your intake of foods and drinks containing HFCS is a practical step toward safeguarding your eyesight. The Harvard T.H. Chan School of Public Health recommends checking food labels for HFCS and limiting highly processed products. Opting for whole, minimally processed foods can help minimize insulin resistance and protect the delicate tissues of the retina from oxidative stress.

11. Flavored Yogurts

Flavored yogurts are frequently marketed as healthy snacks, yet many contain substantial amounts of hidden sugars that can negatively impact eye health. Excessive sugar intake is associated with increased risk of insulin resistance and elevated blood glucose, both of which are risk factors for diabetic retinopathy and other ocular complications. According to the Centers for Disease Control and Prevention (CDC), some commercial flavored yogurts contain as much as 20 grams of added sugars per serving—comparable to many desserts.

In comparison, plain yogurts—especially those labeled “unsweetened”—contain significantly less sugar and offer the same beneficial probiotics and protein. Choosing plain yogurt allows you to control added sweetness and calories. For a more appealing taste and additional nutrients, try adding fresh fruit, such as berries or sliced bananas, to plain yogurt. This not only enhances flavor but also increases the antioxidant and vitamin content, further supporting eye health. Reading nutrition labels carefully and opting for unsweetened or low-sugar varieties can help you avoid hidden sugars and make better choices for preserving your vision in the long term.

12. Energy Drinks

Energy drinks are widely consumed for their stimulating effects, but their high caffeine and sugar content can take a toll on eye health. Caffeine, when consumed in excess, may constrict blood vessels, including those supplying the retina, potentially reducing blood flow and oxygen delivery to eye tissues. High sugar content in these beverages can also trigger rapid spikes in blood glucose, contributing to oxidative stress and inflammation within the eyes. These combined effects raise the risk of developing vision-related complications over time, especially in individuals already susceptible to vascular problems.

A 2022 report by the Centers for Disease Control and Prevention (CDC) highlights the escalating use of energy drinks among adolescents and young adults, with concerns over their potential to negatively impact cardiovascular and metabolic health. To protect your eyesight, it is important to consume energy drinks only in moderation, if at all. Opting for healthier sources of energy, such as water, herbal teas, or whole foods, can help maintain stable blood sugar and healthy circulation in the eyes. Reading labels and being mindful of caffeine and sugar intake are key steps in preserving your vision and overall well-being.

13. Instant Noodles

Instant noodles are a popular convenience food, but they are typically loaded with high levels of sodium and preservatives, which can be detrimental to microcirculation, including the tiny blood vessels in the eyes. Excessive sodium intake raises blood pressure and strains these delicate vessels, increasing the risk of hypertensive retinopathy and other ocular complications over time. Preservatives such as monosodium glutamate (MSG) and tertiary-butylhydroquinone (TBHQ), commonly found in instant noodle flavor packets, may also contribute to oxidative stress, further endangering retinal health. According to the CDC, instant noodles are among the processed foods with some of the highest sodium content, with a single serving often containing over half the recommended daily sodium limit.

Homemade noodle dishes, by contrast, offer better control over ingredients, allowing you to use fresh vegetables, lean proteins, and minimal salt. Preparing noodles from scratch or using low-sodium broth can make a significant difference in both taste and nutritional value. For optimal eye health, it is advisable to limit the consumption of instant noodles and similar highly processed foods. Choose whole, minimally processed ingredients to support healthy microcirculation and protect your eyesight in the long term.

14. Canned Vegetables with Added Salt

Canned vegetables are a convenient way to add nutrients to meals, but many varieties contain significant amounts of added salt. Excess salt intake is a well-established risk factor for high blood pressure, which in turn can damage the tiny blood vessels that supply the eyes, increasing the risk of vision problems such as hypertensive retinopathy and retinal vein occlusion. According to the Centers for Disease Control and Prevention (CDC), canned vegetables are among the top sources of sodium in the American diet, with some brands containing over 300 milligrams of sodium per half-cup serving.

Fresh or frozen vegetables typically contain little to no added salt and are naturally lower in sodium, making them a healthier choice for supporting eye and cardiovascular health. If canned vegetables are your only option, consider rinsing them under cold water before use to remove up to 40% of the added sodium. Alternatively, look for products labeled “no salt added” or “low-sodium” to further reduce your salt intake. Making these simple swaps can help maintain healthier blood pressure and protect the sensitive blood vessels in your eyes from long-term damage caused by excessive salt consumption.

15. Commercial Baked Goods

Commercial baked goods, including cookies, pastries, muffins, and cakes, frequently contain hidden trans fats and high amounts of added sugars. These ingredients are used to enhance flavor, texture, and shelf life, but they can adversely affect both metabolic and eye health. Trans fats, often listed as “partially hydrogenated oils,” have been linked with increased inflammation and damage to blood vessels, including those in the retina. Excess sugar intake further compounds the risk by promoting insulin resistance and oxidative stress, which can accelerate the progression of diabetic retinopathy and other vision problems.

Supermarket shelves are filled with tempting options such as packaged cookies, snack cakes, and danishes, many of which may seem innocuous but deliver significant hidden amounts of these harmful ingredients. According to the U.S. Food and Drug Administration (FDA), even products labeled as “trans fat-free” can contain up to 0.5 grams of trans fat per serving. To better protect your eyesight, always check ingredient lists for added sugars and “partially hydrogenated oils.” Whenever possible, choose homemade or bakery items made with minimal sugar and healthy fats, or opt for naturally sweet snacks such as fruit to reduce your risk of diet-related vision impairment.

16. Fast-Food Burgers

Fast-food burgers are a staple of modern convenience eating, but they often contain high levels of saturated fats and sodium—two dietary factors that can slowly undermine eye health. Saturated fats contribute to inflammation and atherosclerosis, which restricts blood flow to the retina and increases the risk of vision-threatening conditions such as macular degeneration. Sodium, commonly used to enhance flavor and preserve freshness, can raise blood pressure and strain the small blood vessels that supply the eyes.

The World Health Organization (WHO) has raised concerns about the global rise in fast-food consumption, noting its link to a growing burden of non-communicable diseases, including those affecting cardiovascular and ocular health. Nutritional analyses of popular fast-food burgers reveal that a single sandwich can contain more than half the recommended daily intake of saturated fat and sodium. For better eye health, it is advisable to reserve fast-food burgers for occasional indulgence rather than routine meals. When cravings strike, opt for smaller portions, load up on fresh vegetables, and balance your diet with whole, nutrient-rich foods to help minimize the long-term risks to your vision.

17. Frozen Pizza

Frozen pizza is a popular and convenient meal choice, but it frequently contains a combination of high sodium, trans fats, and chemical preservatives that can undermine eye health over time. The sodium content in most frozen pizzas far exceeds healthy limits, increasing blood pressure and straining the sensitive blood vessels of the retina. Many brands also use partially hydrogenated oils—sources of trans fats—to improve texture and shelf life. These trans fats are linked to inflammation and vascular damage throughout the body, including the eyes. Additionally, preservatives like sodium nitrite and BHA/BHT have been associated with increased oxidative stress, which can further harm ocular tissues.

Some brands, as highlighted by the CDC, offer “healthier” frozen pizza options with reduced sodium and no trans fats, but many still contain high levels of processed ingredients. Homemade pizza provides a much healthier alternative, allowing you to control sodium, fat, and preservative content. Using whole grain crusts, fresh vegetables, and modest amounts of cheese can significantly reduce risks to your eyes. For optimal eye and overall health, limit reliance on processed frozen pizzas and opt for homemade versions whenever possible.

18. Sweet Breakfast Cereals

Sweet breakfast cereals are a common morning staple, especially for children and busy adults, yet many are loaded with added sugars. Consuming these high-sugar cereals can trigger rapid blood sugar swings, leading to insulin spikes and increased oxidative stress—both of which are known to negatively impact the tiny blood vessels in the eyes. Over time, these fluctuations can contribute to the development of diabetic retinopathy and other vision-threatening conditions. According to the Centers for Disease Control and Prevention (CDC), some breakfast cereals contain up to 50% sugar by weight, making them more akin to dessert than a nutritious breakfast.

In contrast, whole grain cereals with minimal or no added sugars provide fiber, vitamins, and minerals that help stabilize blood sugar and support eye health. Choosing cereals made from oats, bran, or shredded wheat, and enhancing them with fresh fruit, can create a more balanced and satisfying meal. When shopping, check nutrition labels for total and added sugar content, and opt for varieties with less than 6 grams of sugar per serving. Making lower-sugar choices helps protect your eyes and supports better long-term health outcomes.

19. Flavored Coffee Creamers

Flavored coffee creamers may add convenience and taste to your morning routine, but they are often packed with artificial additives, sugars, and unhealthy fats that can negatively impact eye health. Many commercial creamers contain partially hydrogenated oils (a source of trans fats), artificial flavorings, and high-fructose corn syrup. These ingredients can contribute to systemic inflammation, insulin resistance, and oxidative stress, all of which are risk factors for developing retinal damage and other vision problems. According to the CDC, added sugars in beverages—including coffee drinks—are a significant source of excess sugar in the American diet.

In comparison, using regular milk or unsweetened plant-based alternatives such as almond, oat, or soy milk adds creaminess without the harmful additives and sugars found in many flavored creamers. These options typically contain fewer calories and no trans fats, making them a healthier choice for your eyes and overall health. Always read ingredient labels carefully to check for hidden sugars and artificial additives. Opting for minimally processed creamers or simply enjoying coffee with a splash of milk can help protect your eyesight and reduce your risk of diet-related vision impairment.

20. Ice Cream

Ice cream is a beloved dessert, but it is typically high in both sugar and saturated fat, making it a potential risk factor for eye health when consumed in large quantities. The combination of high sugar content and fat can lead to spikes in blood glucose and increased cholesterol, both of which can harm the tiny blood vessels in the retina and contribute to conditions such as diabetic retinopathy and macular degeneration. A single serving of premium ice cream may contain as much as 20 grams of sugar and 12 grams of fat, but many people eat double or triple the recommended portion without realizing it, compounding the risks.

The CDC warns that added sugars in desserts are a major contributor to excessive calorie intake and related health concerns. To enjoy ice cream without jeopardizing your vision, savor smaller servings and consider sharing desserts when dining out. Opting for lighter versions, sorbets, or frozen yogurts with less sugar and fat can also help reduce the impact on your eyes. Moderation and mindful portion control are key to satisfying your sweet tooth while supporting long-term eye health.

21. Potato Chips

Potato chips are a classic snack, but they bring together a trio of nutritional concerns: high sodium, unhealthy oils, and acrylamides—a chemical formed during high-temperature frying that has been linked to oxidative stress and inflammation. Excess sodium intake can raise blood pressure and strain the tiny, delicate vessels in the eyes, contributing to hypertensive retinopathy and other vision problems. Most chips are fried in oils high in saturated or trans fats, which can further damage retinal blood vessels. Acrylamides, as noted by the National Cancer Institute, are formed in starchy foods cooked at high heat and may increase the risk of nerve and vascular damage.

According to Statista, Americans consume over 1.5 billion pounds of potato chips annually, making them one of the nation’s favorite snacks. For better eye health, consider choosing baked or air-popped chips, unsalted varieties, or snacks made from whole grains and vegetables. Reading labels for sodium and fat content can help you make more informed choices. Limiting consumption of traditional potato chips and opting for healthier alternatives supports both your overall wellness and the long-term health of your eyes.

22. Canned Fruit in Syrup

Canned fruit in syrup may seem like a convenient way to add fruit to your diet, but it often contains significant amounts of added sugars that can negatively impact eye health. The heavy or light syrup used in canning is made primarily of sugar and water, which drives up the total sugar content and can contribute to blood sugar spikes. These rapid increases in blood glucose are associated with insulin resistance, oxidative stress, and a greater risk of developing diabetic retinopathy and other eye disorders. According to the Centers for Disease Control and Prevention (CDC), added sugars in processed foods are a leading cause of excessive calorie intake in the American diet.

Juice-packed canned fruit, while often marketed as a healthier alternative, may still contain added sugars, though typically less than syrup-packed varieties. The best option for eye and overall health is to choose fresh fruit or canned fruit packed in water or its own natural juices with no added sugar. Reading labels carefully can help you avoid hidden sugars. Prioritizing whole or water-packed fruit helps stabilize blood sugar and provides the antioxidants and vitamins your eyes need for long-term protection.

23. Microwave Popcorn

Microwave popcorn is a popular and convenient snack, but many commercial brands contain artificial flavorings and trans fats that can be harmful to eye health. Some varieties use partially hydrogenated oils—sources of trans fats—which are associated with increased inflammation and vascular damage, including to the small blood vessels in the retina. Additionally, artificial butter flavorings such as diacetyl have raised health concerns, with links to respiratory and systemic effects. In 2021, the U.S. Food and Drug Administration (FDA) issued warnings to companies still using partially hydrogenated oils, emphasizing the dangers of these artificial fats in foods like microwave popcorn.

To reduce the risk of diet-related vision damage, consider making popcorn at home using an air popper or a stovetop method with a small amount of healthy oil. This allows you to control the ingredients and avoid harmful trans fats and artificial additives. Flavor your popcorn with herbs, spices, or a light sprinkle of cheese for a healthier snack option. By choosing air-popped popcorn over commercial microwave varieties, you not only support your eye health but also enjoy a more wholesome and nutritious treat.

24. Store-Bought Salad Dressings

Store-bought salad dressings are often marketed as healthy additions to salads, but many contain hidden sugars, high levels of sodium, and unhealthy fats that can undermine eye health. Bottled dressings frequently use soybean or vegetable oils that are high in omega-6 fatty acids, which can promote inflammation when consumed in excess. Additionally, many varieties include added sugars and preservatives to enhance flavor and extend shelf life, both of which can contribute to metabolic dysregulation and oxidative stress in the eye’s delicate blood vessels. According to the CDC, condiments and dressings are notable sources of added sugars and sodium in the American diet.

Homemade dressings, by contrast, allow you to control the ingredients and avoid unnecessary additives. Using olive oil as a base provides monounsaturated fats that are anti-inflammatory and support vascular health, including the blood vessels in the retina. Simple combinations of olive oil, vinegar or lemon juice, and fresh herbs can yield flavorful dressings without the excess sugar or sodium found in bottled options. Making your own dressings not only enhances the nutritional value of your salads but also contributes to long-term eye health.

25. Chocolate Bars with Additives

Many commercial chocolate bars, especially those marketed as milk chocolate or filled varieties, contain high levels of added sugars and unhealthy fats such as palm oil. Excess sugar intake can lead to blood sugar spikes and insulin resistance, both of which put stress on the delicate blood vessels in the eyes and increase the risk of diabetic retinopathy and other vision issues. Palm oil and similar saturated fats may contribute to systemic inflammation, further compromising retinal blood flow and overall eye health. The CDC notes that sugary snacks, including chocolate bars, are a significant source of added sugars in the American diet.

Dark chocolate, by contrast, typically contains less sugar and offers beneficial antioxidants called flavonoids, which may help improve blood flow to the retina when consumed in moderation. Milk chocolate and filled bars, however, generally provide little nutritional value and more additives. To minimize risks, enjoy chocolate in moderation and opt for varieties with higher cocoa content and fewer additives. Reading ingredient labels carefully can help you avoid excess sugars and unhealthy fats, supporting better long-term eye health while still allowing for the occasional treat.

26. Cheese Spreads

Processed cheese spreads are convenient for snacking and adding flavor to dishes, but they often contain high amounts of sodium and preservatives that can be detrimental to eye health. The sodium content in these spreads can contribute to elevated blood pressure, placing extra strain on the microvasculature of the eyes and increasing the risk of hypertensive retinopathy. In addition, preservatives such as sodium phosphate and artificial colorings are commonly used to enhance texture and shelf life, but may also add to systemic inflammation and oxidative stress, both of which are linked to vision impairment. According to the CDC, processed cheese products are among the top sources of dietary sodium in the American diet.

Natural cheeses, while still containing sodium, are generally less processed and have fewer artificial additives. They also provide more beneficial nutrients such as calcium and protein. To protect your eyes and overall health, it is wise to limit the use of processed cheese spreads and opt for small portions of natural cheeses instead. Reading labels for sodium and preservative content can guide healthier choices and help prevent the long-term vascular damage associated with excessive salt and additives.

27. Bottled Smoothies

Bottled smoothies are often marketed as healthy beverages, but many commercial varieties contain high amounts of added sugars and surprisingly low fiber content. Excessive sugar consumption from these drinks can cause rapid blood sugar spikes, leading to insulin resistance and oxidative stress, both of which threaten the microvasculature in the eyes and increase the risk of diabetic retinopathy. Some bottled smoothies can contain as much as 40 grams of sugar per serving, which is equivalent to or even higher than the sugar content found in soft drinks. Additionally, the fruit-to-sugar ratio is often skewed, with more juice and added sweeteners than whole fruit, resulting in less fiber to slow sugar absorption and protect blood vessel health.

According to the Centers for Disease Control and Prevention (CDC), beverages account for a large proportion of added sugar intake in the American diet. For better eye health, consider blending your own smoothies at home using whole fruits, vegetables, and a source of protein or healthy fat, such as Greek yogurt or nut butter. This approach provides more fiber, fewer added sugars, and greater control over ingredients, supporting both metabolic and visual health.

28. Restaurant Chinese Takeout

Restaurant Chinese takeout is renowned for its flavorful dishes, but many menu items are high in sodium and often contain monosodium glutamate (MSG) as a flavor enhancer. Excess sodium intake is a major contributor to high blood pressure, which can damage the tiny blood vessels in the eyes and increase the risk of hypertensive retinopathy and other ocular issues. MSG, while generally recognized as safe, has been associated with headaches and, in some sensitive individuals, may contribute to systemic inflammation and exacerbate eye problems. According to the Centers for Disease Control and Prevention (CDC), restaurant foods—including Chinese takeout—are among the leading sources of sodium in the American diet.

Home-cooked versions of popular takeout dishes allow for much greater control over sodium and MSG content. By using fresh ingredients, low-sodium soy sauce, and plenty of vegetables, you can create flavorful meals that are kinder to your eyes and overall health. When ordering from restaurants, don’t hesitate to request low-sodium preparations or ask for sauces on the side. These small adjustments help reduce your risk of diet-related vision impairment and support the health of your eye’s delicate blood vessels.

29. Sweetened Condensed Milk

Sweetened condensed milk is a thick, syrupy dairy product made by removing most of the water from milk and adding large amounts of sugar. This process results in a product that is extremely high in both concentrated sugars and saturated fats. Regular consumption of sweetened condensed milk can cause rapid spikes in blood glucose levels, increasing the risk of insulin resistance and oxidative damage to the tiny blood vessels in the retina, which are particularly vulnerable to sugar-induced stress. According to the Centers for Disease Control and Prevention (CDC), foods high in added sugars, such as sweetened condensed milk, can significantly contribute to the overall sugar load in the diet and related health issues.

In contrast, regular milk contains natural sugars (lactose) and much less fat and sugar per serving, making it a more balanced choice for daily consumption. If you enjoy using sweetened condensed milk in recipes, such as desserts or coffee drinks, it is best to do so sparingly and in small amounts. Opt for healthier recipes that use regular milk or unsweetened alternatives when possible to help protect your eyes and maintain overall metabolic health.

30. Candy-Coated Snacks

Candy-coated snacks, such as chocolate-covered nuts, yogurt-covered pretzels, and sugar-glazed popcorn, significantly increase the glycemic load of an otherwise healthy food. The added sugar coatings can cause blood sugar spikes, contributing to insulin resistance and oxidative stress—both of which are known to damage the small blood vessels in the eyes over time. According to the Centers for Disease Control and Prevention (CDC), high-sugar snacks are a leading source of excess sugar in the American diet, raising the risk for diabetic retinopathy and other vision complications linked to poor glucose control.

Plain nuts, by contrast, provide beneficial fats, protein, and antioxidants that support eye and cardiovascular health without the added sugars or high glycemic impact. When choosing snacks, opt for unsweetened or lightly salted varieties and avoid those with candy coatings or sugary glazes. Reading ingredient lists can help you identify hidden sugars and make smarter choices. By choosing less-processed snacks, you can enjoy delicious foods that nourish your body and protect your eyesight from the gradual damage caused by excessive sugar intake.

31. Processed Cheese Slices

Processed cheese slices, often found individually wrapped and ready for sandwiches or snacks, are a convenient option but come with several nutritional drawbacks. These slices typically contain high levels of sodium and a variety of additives, such as emulsifiers, preservatives, and artificial colorings, that prolong shelf life and create a uniform texture. Excess sodium intake can lead to elevated blood pressure, which in turn places strain on the small blood vessels in the eyes, increasing the risk of hypertensive retinopathy and other ocular complications. Additives and preservatives may also contribute to systemic inflammation, further threatening eye health.

Natural cheeses, while still containing some sodium, are generally less processed and provide more beneficial nutrients, such as calcium, protein, and vitamins. According to the Centers for Disease Control and Prevention (CDC), processed cheese products are among the top sources of sodium in the American diet. For optimal eye health, it is best to limit your intake of processed cheese slices and choose natural cheeses in moderation. Reading labels can help you identify highly processed varieties and make more nutritious choices that support both your vision and overall well-being.

32. Fruit Punch Drinks

Fruit punch drinks, especially those targeted at children, are often loaded with high amounts of added sugar, artificial colors, and little to no real fruit content. These beverages can drive up blood sugar levels rapidly, placing strain on the delicate blood vessels in the eyes and increasing the risk of diabetic retinopathy and other vision problems over time. The vibrant colors and sweet flavors in these drinks are typically the result of artificial additives rather than natural ingredients. According to the Centers for Disease Control and Prevention (CDC), sugar-sweetened beverages are one of the main sources of excess sugar in children’s diets, contributing to a host of metabolic and vascular health issues.

An example can be found in popular children’s drinks sold in brightly colored boxes or bottles, which may contain as much as 25 grams of sugar per serving and no actual fruit juice. For better eye health and overall well-being, opt for 100% fruit juice in moderation or choose water flavored with slices of fresh fruit. These alternatives provide hydration without the excessive sugars and artificial additives that can slowly damage eyesight and compromise vascular health.

33. Sweetened Nut Butters

Sweetened nut butters, such as chocolate-flavored peanut or almond butters, often contain significant amounts of added sugars that can negatively impact eye health. These sugars increase the glycemic load of the product, leading to spikes in blood sugar and insulin levels. Over time, such fluctuations can cause oxidative stress and inflammation, which damage the fine blood vessels of the retina and heighten the risk of diabetic retinopathy and other vision disorders. According to the Centers for Disease Control and Prevention (CDC), added sugars in spreads and snacks are a substantial contributor to excess sugar in the average American diet.

In contrast, plain nut butters made solely from nuts (and perhaps a pinch of salt) provide heart-healthy fats, protein, and antioxidants that support both cardiovascular and eye health without the risk of added sugars. When selecting nut butters, read ingredient lists carefully and opt for products with minimal ingredients—ideally just nuts and salt. Choosing unsweetened nut butters helps stabilize blood sugar, reducing the risk of diet-related vision issues, and ensures you’re getting the nutritional benefits without the drawbacks of added sugars.

34. Bottled Iced Tea

Bottled iced tea is a popular beverage choice, but many commercial varieties are loaded with added sugars and preservatives that can harm your eyesight over time. Excess sugar intake from these drinks can cause rapid blood sugar spikes, contribute to insulin resistance, and increase oxidative stress, all of which can damage the delicate blood vessels in the eyes and raise the risk of diabetic retinopathy. Additionally, preservatives such as potassium sorbate and sodium benzoate, which are commonly found in bottled teas, may contribute to systemic inflammation and other health concerns.

Homemade iced tea, by contrast, allows you to control both the sweetness and the quality of ingredients. Brewing tea at home with fresh tea leaves or bags, and sweetening lightly with honey or simply adding lemon, offers a refreshing drink with far less sugar and no artificial preservatives. According to the Centers for Disease Control and Prevention (CDC), reducing added sugar intake is crucial for metabolic and vascular health. For better eye health, choose unsweetened or lightly sweetened homemade iced tea and avoid the excessive sugars and additives commonly found in bottled versions.

35. Commercial Granola Bars

Commercial granola bars are often marketed as healthy snacks, but many are packed with hidden sugars and processed oils that can be detrimental to eye health. Added sugars, such as high-fructose corn syrup or brown rice syrup, can cause rapid blood sugar fluctuations, leading to insulin resistance and oxidative stress—both of which damage the tiny blood vessels in the retina. Many store-bought granola bars also contain processed oils, such as palm oil or partially hydrogenated oils, which contribute to systemic inflammation and further increase the risk of vision problems. According to the Centers for Disease Control and Prevention (CDC), packaged snacks like granola bars are a significant source of hidden sugars in the average American diet.

Comparing different brands reveals that some bars contain as much as 20 grams of sugar and a variety of additives per serving, while others offer lower-sugar, whole food options. For better eye health, consider making your own granola bars at home using oats, nuts, seeds, and dried fruit without added sugars or processed oils. Homemade versions give you complete control over ingredients, supporting both your vision and overall nutritional wellness.

36. Flavored Instant Oatmeal

Flavored instant oatmeal packets are a quick and easy breakfast option, but many varieties contain significant amounts of added sugars and sodium that can undermine eye health. These added sugars can result in rapid blood glucose spikes, contributing to insulin resistance and oxidative stress, which are both linked to damage of the small blood vessels in the retina and an increased risk of diabetic retinopathy. Sodium, often included to enhance flavor and shelf life, can raise blood pressure and further strain delicate ocular blood vessels. According to the Centers for Disease Control and Prevention (CDC), breakfast items like flavored oatmeal are a notable source of added sugars in the American diet.

Plain oats, on the other hand, are free from added sugars and sodium, providing a wholesome source of fiber, vitamins, and minerals that support metabolic and eye health. For a more eye-friendly breakfast, prepare plain oats and customize them with fresh or dried fruit, nuts, and a sprinkle of cinnamon for natural sweetness and added nutrients. This approach not only reduces your intake of harmful additives but also promotes stable blood sugar and better long-term vision health.

37. White Rice

White rice is a staple in many diets around the world, but its high glycemic index means it is rapidly digested and absorbed as glucose, leading to quick spikes in blood sugar. Frequent consumption of high-glycemic foods like white rice can contribute to insulin resistance and oxidative stress, both of which are linked to damage of the small blood vessels in the retina and an increased risk of diabetic retinopathy and other vision problems. A study published in the British Medical Journal found that higher white rice intake is associated with a greater risk of type 2 diabetes—a condition closely tied to vision impairment.

Brown rice and other whole grains, in contrast, contain more fiber, vitamins, and minerals, which slow glucose absorption and help regulate blood sugar levels. These nutrients not only support metabolic health but also reduce the oxidative stress that can damage ocular tissues. For better eye health, consider switching from white rice to whole grain alternatives such as brown rice, quinoa, or barley. Making this simple dietary swap can help stabilize blood sugar, protect your eyesight, and promote overall long-term wellness.

38. Sausages

Sausages are a popular processed meat, but they typically contain high levels of sodium, nitrates, and saturated fats—all of which can negatively impact eye health. Excess sodium in sausages can raise blood pressure, putting strain on the microvasculature in the eyes and increasing the risk of hypertensive retinopathy. Nitrates and nitrites, often used as preservatives, have been linked to oxidative stress and inflammation, which can damage the delicate retinal blood vessels. Saturated fats found in many sausages further contribute to systemic inflammation and vascular problems, heightening the risk of vision loss over time. According to the Centers for Disease Control and Prevention (CDC), processed meats like sausages are among the leading sources of dietary sodium in the American diet.

Lean meats such as skinless poultry, fish, or plant-based proteins offer a healthier alternative, providing essential nutrients with far less sodium, unhealthy fats, and preservatives. To protect your eyesight and overall health, it is advisable to reduce the consumption of processed meats like sausages and choose lean, minimally processed protein sources whenever possible. This dietary change supports healthy blood vessels and reduces the risk of diet-related vision impairment.

39. Canned Pasta

Canned pasta meals, such as ravioli or spaghetti with sauce, are convenient options but often contain high levels of sodium and added sugars. The elevated sodium content can raise blood pressure and strain the delicate blood vessels in the eyes, increasing the risk of hypertensive retinopathy and other ocular issues. Added sugars, frequently used to improve flavor and shelf life, can cause blood sugar spikes and contribute to oxidative stress in retinal tissues. According to the Centers for Disease Control and Prevention (CDC), canned and processed foods like canned pasta are among the primary sources of dietary sodium in the American diet.

Homemade pasta dishes, on the other hand, allow for greater control over both sodium and sugar content. By preparing fresh pasta at home and using simple tomato sauces with herbs and vegetables, you can significantly reduce the amount of harmful additives. For optimal eye health, it is best to limit consumption of canned pasta meals and choose homemade or freshly prepared options whenever possible. These changes not only support healthier vision but also contribute to improved overall nutrition and well-being.

40. Sweet Liqueurs

Sweet liqueurs, such as Irish cream, amaretto, and coffee-flavored spirits, combine the vascular impact of alcohol with high levels of added sugars. Alcohol consumption can dilate and constrict blood vessels, including those in the eyes, leading to fluctuations in blood flow and increased risk of retinal damage over time. When consumed in excess, alcohol may also elevate blood pressure, compounding the risk of hypertensive retinopathy and other vision problems. The added sugars in sweet liqueurs further contribute to blood sugar spikes, oxidative stress, and inflammation, all of which can accelerate damage to the tiny blood vessels in the retina.

A study published in BMJ Open Ophthalmology found that regular, excessive alcohol consumption is associated with a higher risk of both visual impairment and age-related eye diseases. To protect your eyesight and overall health, it is important to enjoy sweet liqueurs and other alcoholic beverages in moderation. Opting for lower-sugar drink options and limiting alcohol intake can help preserve the health of your eyes and reduce the risk of long-term vision complications associated with both alcohol and added sugars.

41. Fruit Snacks

Many fruit snacks, often marketed to children and busy adults, are predominantly composed of sugar, corn syrup, and artificial flavorings, with very little actual fruit content. These sugary treats can cause rapid spikes in blood glucose, increasing the risk of insulin resistance and oxidative stress that can harm the tiny blood vessels in the retina. According to the Centers for Disease Control and Prevention (CDC), snacks high in added sugars are a significant contributor to excessive sugar intake in the American diet, raising the risk of diabetic retinopathy and other ocular diseases.

While dried fruit is also concentrated in sugars, it generally retains more fiber, vitamins, and antioxidants than processed fruit snacks, making it a somewhat better choice in moderation. However, whole fruit remains the healthiest snack option. Whole fruits provide water, fiber, and essential nutrients that help regulate blood sugar and support the health of your eyes. For vision protection, choose fresh, whole fruits for snacks and limit the consumption of fruit snacks and similar processed products, which deliver little nutritional benefit alongside their high sugar content.

42. Sweetened Applesauce

Sweetened applesauce, commonly found in snack packs and jars, often contains significant amounts of added sugars that can negatively affect eye health. Added sugars contribute to rapid blood glucose spikes, which over time increase the risk of insulin resistance, oxidative stress, and damage to the fragile blood vessels in the retina. According to the Centers for Disease Control and Prevention (CDC), minimizing added sugar intake is crucial for reducing the risk of diet-related diseases, including those impacting vision such as diabetic retinopathy.

In contrast, unsweetened applesauce contains only the natural sugars found in apples and preserves more of the fruit’s fiber and phytonutrients, which help slow sugar absorption and support eye health. When shopping for applesauce, always check ingredient labels and select products labeled “unsweetened” or “no added sugar.” You can also make your own applesauce at home using fresh apples, retaining both the flavor and nutrients without the unwanted sugars. Choosing unsweetened options or making your own helps control sugar intake, protect your eyesight, and provide a healthier snack alternative for both children and adults.

43. Flavored Rice Cakes

Flavored rice cakes, while often marketed as a low-calorie snack, can contain added sugars, artificial flavors, and sodium that may compromise eye health when consumed regularly. Many sweet or savory rice cake varieties include sugar, corn syrup, or artificial flavor enhancers, raising the glycemic load and contributing to blood sugar spikes. These fluctuations can increase oxidative stress and inflammation, which in turn may damage the small blood vessels in the retina and elevate the risk of vision problems over time. According to the Centers for Disease Control and Prevention (CDC), processed snacks with added sugars and artificial additives are a significant source of excess sugar and sodium in the diet.

Plain rice cakes, by comparison, contain fewer ingredients and no added sugars or artificial flavors, making them a better option for snacking. To enhance flavor and nutrition, top plain rice cakes with natural nut butters, hummus, or slices of fresh fruit and vegetables. Choosing plain varieties and adding wholesome toppings helps you avoid unnecessary additives and supports overall eye health, making your snack both satisfying and vision-friendly.

44. Sports Drinks

Sports drinks are widely consumed for hydration and electrolyte replacement, but many contain high levels of added sugars and artificial colors that can negatively affect eye health. The sugar content in these beverages can cause rapid blood glucose spikes, contributing to insulin resistance and oxidative stress that damage the small blood vessels in the retina. Artificial colors and flavorings, frequently added for visual appeal and taste, have also been linked to systemic inflammation and metabolic stress. According to the Centers for Disease Control and Prevention (CDC), sports drinks are a significant source of added sugars in the diets of children and adolescents.

Compared to sports drinks, water is a superior option for daily hydration, as it contains no added sugars, artificial colors, or unnecessary calories. For most people, water is sufficient to maintain proper hydration and support metabolic and ocular health. Sports drinks should be reserved for situations involving intense, prolonged physical activity where rapid electrolyte replacement is necessary. Limiting routine intake of sugary sports drinks helps protect your eyesight and supports overall health, making water the best everyday beverage choice for both children and adults.

45. Flavored Milk Drinks

Flavored milk drinks, such as chocolate and strawberry milk, are popular with children and adults alike, but they often contain significant amounts of added sugars that can be harmful to eye health. These added sugars increase the glycemic load of the beverage, leading to blood sugar spikes and promoting insulin resistance and oxidative stress in the body. Over time, these effects can damage the small blood vessels in the retina, heightening the risk of diabetic retinopathy and other vision-related issues. According to the Centers for Disease Control and Prevention (CDC), flavored milk drinks can contain as much as 12 grams of added sugar per cup, greatly increasing daily sugar intake.

Plain milk, by contrast, contains only naturally occurring lactose and provides essential nutrients like calcium, vitamin D, and protein without the added sugars. To protect your eye health, it is best to limit the consumption of flavored milk varieties and opt for plain milk whenever possible. If a touch of flavor is desired, consider adding a small amount of unsweetened cocoa or pureed fruit at home, allowing you to control the sweetness and avoid excess sugar. This approach supports long-term vision and overall well-being.

46. Pre-Packaged Muffins

Pre-packaged muffins, often found in supermarkets and convenience stores, are typically much larger than standard homemade portions and contain substantial amounts of added sugars and unhealthy fats. These muffins can contain as much as 30 grams of sugar and high levels of saturated or trans fats per serving, significantly increasing the risk of blood sugar spikes, insulin resistance, and oxidative stress. Such metabolic disturbances can damage the small blood vessels in the eyes, contributing to diabetic retinopathy and other vision issues. According to the Centers for Disease Control and Prevention (CDC), baked goods are a major source of added sugars in the diet.

Bakery muffins and pre-packaged versions often include additives to extend shelf life, further compounding their negative health impact. In contrast, homemade muffins can be made with healthier ingredients such as whole grains, natural sweeteners, and heart-healthy oils. Baking at home allows for portion control and customization, reducing sugar and fat while adding fiber and nutrients with fruits, nuts, or seeds. To protect your eyesight and overall health, opt for homemade muffins or look for smaller, lower-sugar options when purchasing ready-made varieties.

47. Flavored Rice Porridge

Flavored instant rice porridge, found in convenient single-serve packets, often contains added sugars and artificial flavorings that can undermine eye health. These added sugars contribute to rapid blood sugar spikes, which increase oxidative stress and the risk of insulin resistance. Over time, these effects can damage the sensitive blood vessels in the eyes, raising the likelihood of diabetic retinopathy and other vision complications. According to the Centers for Disease Control and Prevention (CDC), processed breakfast foods like flavored porridge are notable contributors to excessive sugar intake in the diet.

Traditional rice porridge recipes, often prepared from scratch, are typically made with plain rice and water or broth, allowing for control over added ingredients. These homemade versions can be customized with healthy additions like vegetables, lean meats, or a small amount of fruit, providing more nutrients and less sugar. To promote eye and overall health, opt for preparing rice porridge from scratch at home, avoiding instant flavored packets whenever possible. This approach minimizes added sugars and artificial additives, helping to stabilize blood sugar levels and protect your vision in the long term.

48. Sweetened Dried Fruit

Sweetened dried fruit, such as candied cranberries, pineapple, or mango, often contains added sugars in addition to the naturally occurring sugars in fruit. This extra sugar dramatically increases the glycemic load of the snack, leading to blood sugar spikes and a higher risk of insulin resistance and oxidative stress. Over time, these metabolic disturbances can damage the small blood vessels in the retina, raising the risk of diabetic retinopathy and other vision problems. The Centers for Disease Control and Prevention (CDC) highlights dried fruit with added sugar as a hidden source of excess sugars in many people’s diets.

Unsweetened dried fruit, while still concentrated in natural fruit sugars, retains fiber and essential nutrients that can help slow sugar absorption and provide protective antioxidants. When choosing dried fruit, always check the package labels for added sugars or syrups and select products labeled “unsweetened” or “no sugar added.” Moderation is key, as even unsweetened dried fruit is calorie-dense. By choosing unsweetened varieties and enjoying them in small portions, you can satisfy your sweet tooth while supporting the health of your eyes and overall well-being.

49. Flavored Nut Mixes

Commercial flavored nut mixes, such as honey-roasted, spicy, or candied varieties, often contain significant amounts of added sugars, salts, and unhealthy oils. These additives can increase the glycemic load, promote blood sugar spikes, and contribute to systemic inflammation—all factors that may damage the small blood vessels in the eyes and increase the risk of vision problems like diabetic retinopathy. High sodium levels can also raise blood pressure, further stressing the delicate retinal arteries. According to the Centers for Disease Control and Prevention (CDC), snacks like seasoned nuts are among the top sources of sodium and added sugars in the American diet.

Plain, unsalted nuts retain their natural nutrients—healthy fats, protein, fiber, and antioxidants—without the drawbacks of excess sugar, salt, or processed oils. Choosing raw or dry-roasted nuts without added flavors is the best option for supporting both eye and cardiovascular health. When purchasing nut mixes, carefully read ingredient labels to avoid varieties with sweet or salty coatings. By selecting unsalted, raw nuts and enjoying them in moderation, you can provide your body with beneficial nutrients while minimizing the risk of diet-related vision impairment.

50. Sweetened Breakfast Bars

Sweetened breakfast bars are a convenient option for busy mornings, but many commercial brands are packed with high amounts of added sugars and refined grains. This combination leads to rapid blood sugar spikes followed by crashes, contributing to insulin resistance and oxidative stress—both of which can harm the small blood vessels in the retina and increase the risk of vision problems such as diabetic retinopathy. According to the Centers for Disease Control and Prevention (CDC), packaged breakfast bars are a major source of hidden sugars in the average American diet.

In contrast, homemade breakfast bars can be crafted from nutrient-dense ingredients like oats, seeds, nuts, and dried fruits without added sugars or processed flours. These homemade versions provide more fiber, protein, and antioxidants, helping to stabilize blood sugar and support eye health. When purchasing breakfast bars, always check the nutrition label for total and added sugar content, and opt for bars with whole grain ingredients and minimal sweeteners. Choosing more nutritious breakfast options and avoiding high-sugar, refined-grain bars can help protect your eyesight and promote better long-term metabolic health.

Conclusion

Everyday dietary choices can have long-lasting effects on your vision, with many common foods contributing to gradual eye damage through excessive sugars, unhealthy fats, sodium, and artificial additives. Awareness of these risks is crucial for protecting the delicate structures of the eyes and maintaining lifelong visual health. By making informed decisions at the grocery store, opting for whole foods, and reading nutrition labels, you can reduce your exposure to harmful ingredients. Regular eye exams, as recommended by the American Academy of Ophthalmology, are essential for early detection of vision problems and dietary-linked complications. Prioritizing mindful eating and proactive eye care supports both your vision and overall well-being.

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