Foods Harmful To Eyesight
Table Of Contents
Certain foods can negatively impact eye health, especially if consumed excessively in an unbalanced diet.
These foods not only harm vision, causing eye problems and visual deterioration, but also affect overall health. Therefore, it is advisable to consume them sparingly and occasionally.
A balanced diet is crucial for protecting eye health, but ultraprocessed foods and those high in sodium and sugars can harm vision if overconsumed.
According to a 2022 study published in PubMed Central (PMC), a diet high in trans fats and sugars increases the risk of cataracts by up to 97%, while a diet rich in nutrient-dense foods, such as fruits and vegetables, can prevent eye diseases.
This article aims to:
- identify harmful foods for eyesight, such as processed meats and refined carbohydrates,
- and offer healthier alternatives.
- However, always consult a specialist for personalized recommendations.
Below are some foods harmful to eye health:
Processed Meats
Sausages, hot dogs, and deli meats contain high sodium levels, which can raise blood pressure and damage the retina, leading to hypertensive retinopathy.
The World Health Organization (WHO) recommends not exceeding 2 g of sodium daily. According to the American Heart Association, excessive sodium intake from processed meats (up to 1,000 mg per serving) can increase blood pressure, damaging retinal blood vessels and causing hypertensive retinopathy. Thus, a daily sodium intake of 2,300 mg is not recommended to be exceeded.
Alternatives to Processed Meats for Eye Health
A great alternative is beef, rich in zinc, which can slow the progression of age-related macular degeneration (AMD). The AREDS study, published in Archives of Ophthalmology (2001), showed that zinc, found in beef (~5 mg per 100 g), reduces the risk of AMD progression by 25% by protecting the retina from oxidative damage.
Other zinc sources include seafood (oysters: ~30 mg per 100 g), nuts (~0.9 mg per 30 g), and legumes (~1-2 mg per 100 g).
Studies by the National Eye Institute confirm that zinc supplements can slow AMD progression.
Processed Carbohydrates
White bread, refined pasta, refined cereals, industrial pastries, and candies are refined carbohydrates with high added sugar and low nutritional value.
These foods can cause rapid blood sugar spikes, which, according to Centro Visión, contribute to diabetic retinopathy by damaging the eye’s blood vessels.
Apollo Hospitals notes that processed carbohydrates are linked to a higher risk of AMD due to increased inflammation and oxidative stress, though this link is less conclusive.
A 2020 study in Nutrients found that refined carbohydrates, like white bread (glycemic index >70), increase the risk of diabetic retinopathy and AMD by causing glucose spikes.
Choosing whole grains with a glycemic index <55, such as quinoa (~53) or lentils (~30), can reduce this risk by 20-30%.
What Foods Contain Healthy Carbohydrates?
Fruits, vegetables, legumes, and whole grains are healthy alternatives to processed carbohydrates, providing nutrient-rich carbohydrates.
Carbohydrates supply energy and are essential for maintaining a healthy balance, not only for vision but for the entire body.
These foods are rich in fiber, vitamins (like A and C), and antioxidants (lutein and zeaxanthin), vital for eye health. For instance, leafy greens and vitamin C-rich fruits can protect against cataracts and AMD.
Did you know that?
100 g of spinach provides lutein, which protects the retina, and lentils (~1.5 mg of zinc per 100 g) support a balanced diet.
It’s crucial to distinguish between healthy carbohydrates from natural sources, like fruits, and processed carbohydrates, like candies, with minimal nutritional value.
Trans and Saturated Fats
Processed foods high in hydrogenated oils, fast food, and fried foods are examples of trans and saturated fats.
Foods and drinks high in sugar and fats harm eye health. According to Mount Sinai (2023), trans fats in fried foods and fast food should be limited to less than 2 g daily, as they raise LDL cholesterol and inflammation, leading to hypertension and hypertensive retinopathy.
Marta Castrillo Óptica indicates that excessive sugar, fat, or alcohol intake increases the risk of hypertension, causing blurry vision due to reduced visual acuity and, if uncontrolled, hypertensive retinopathy.
Trans fats also increase inflammation, a factor in eye diseases like AMD. Replacing these foods with healthy fats, such as extra virgin olive oil, promotes overall well-being and benefits vision.
Alcohol
Excessive alcohol consumption, defined as more than 3 drinks daily (>42 g of alcohol), can cause dehydration, blurry vision, and dry eyes, according to a 1994 study (Metab Pediatr Syst Ophthalmol).
Long-term alcohol use can lead to nutritional deficiencies, such as vitamin B1 (thiamine) deficiency, common in chronic alcoholism, which may cause optic neuropathy.
The WHO limits alcohol to 1-2 drinks daily. Examples of alcoholic beverages include liquors, wine, and beer. Staying hydrated helps protect eye health.
Foods and Drinks with Caffeine
Not only coffee contains caffeine; other foods and drinks, like chocolate, also include it in varying amounts.
Excessive caffeine intake can temporarily increase intraocular pressure, particularly in those predisposed to glaucoma. A 2021 meta-analysis (Graefe’s Archive) shows that consuming over 400 mg of caffeine daily (equivalent to 4 cups of coffee, ~240 ml each) can temporarily raise intraocular pressure, but moderate amounts (~95 mg per cup) are generally safe.
Conversely, a 2016 PMC study, “Effect of coffee (caffeine) against human cataract blindness“, suggests caffeine may protect against cataracts.
Examples of high-caffeine foods and drinks include coffee, energy drinks, yerba mate, guarana, and sodas.
Effects of an Inadequate Diet on Eyesight
A diet high in ultraprocessed foods, fried foods, sugars, and saturated or trans fats can predispose to eye conditions such as:
Cataracts (lens opacity)
Dry eye syndrome (reduced tear production)
Macular degeneration (macula deterioration)
A diet low in antioxidants and high in fats and sugars is linked to a higher risk of cataracts and AMD, per National Eye Institute studies. Dry eye syndrome may relate to nutritional deficiencies (e.g., vitamin A or omega-3), though its link to ultraprocessed foods is less direct.
Below is a table summarizing harmful foods for eyesight, their effects, and recommended daily limits:
This table is informational; daily limits are general recommendations. Consult a professional for specific needs.
We cannot tell you which foods to eat to improve your eyesight immediately, but we can suggest a list of 10 foods that may benefit eye and overall health due to their high vitamin and nutrient content:
You might also like: 10 Foods That Promote Eye Health
While diet plays a key role in visual health, not everything depends on what we eat. Other unhealthy habits can also affect vision:
You might also like: Habits That Harm Eyesight
These include harmful habits like smoking, using expired makeup, spending excessive hours on screens, or not wearing protective glasses when handling chemicals, among others.
Smoking is linked to cataracts and AMD; expired makeup can cause eye infections; prolonged screen time contributes to eye strain and dry eyes; and lack of protection when handling chemicals poses a risk of eye injuries.
Conclusions
Our eyes and vision can suffer if not properly cared for. Reducing consumption of harmful foods, as outlined in this article, is essential:
- Processed carbohydrates, trans fats, processed meats, sugar-rich ultraprocessed foods, alcoholic beverages, and excessive caffeine.
These foods and drinks can compromise not only visual health but also overall well-being.
Thus, distinguishing between beneficial and harmful foods for eyesight is crucial to protect our health and our family’s, maintaining balance in our lives.
We are not nutritionists or optometrists but people, like you, passionate about the visual world, sharing what we learn about eyes and vision. Always verify this information with a specialized professional and draw your own conclusions. Your and your family’s health comes first.
References and Bibliography
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10265999/#:~:text=The%20food%20pyramid%20presented%20here,kiwi%2C%20grapefruit%20for%20folic%20acid%2C
- https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/shaking-the-salt-habit-to-lower-high-blood-pressure#:~:text=The%20American%20Heart%20Association%20recommends,blood%20pressure%20and%20heart%20health
- https://pubmed.ncbi.nlm.nih.gov/11594942/
- https://centrovision.net/blog/cuales-alimentos-danan-vista/
- https://www.apollohospitals.com/es/health-library/food-and-lifestyle-habits-that-can-weaken-your-eyesight/
- https://www.mdpi.com/2072-6643/12/9/2862
- https://www.mountsinai.org/health-library/special-topic/facts-about-trans-fats
- https://www.martacastrillooptica.es/sabes-como-afecta-el-exceso-de-azucar-a-la-vista/#:~:text=Los%20niveles%20altos%20de%20glucosa,incluso%20causar%20una%20retinopat%C3%ADa%20hipertensiva.
- https://pubmed.ncbi.nlm.nih.gov/8719285/
- https://www.researchgate.net/publication/45641200_The_effect_of_caffeine_on_intraocular_pressure_a_systematic_review_and_meta-analysis
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4734813/https://fernandez-vega.com/blog/alimentacion-salud-ocular/
- https://www.bupasalud.com/salud/alimentos-con-carbohidratos
- https://www.mundodeportivo.com/uncomo/salud/articulo/alimentos-con-cafeina-35014.html
- https://raquelmedina.es/alimentos-malos-para-la-vista/
- https://kraffeye.com/es/blog/10-foods-to-improve-eyesight
- https://ocumed.es/alimentos-malos-para-la-vista/
