When it comes to keeping your body as healthy as possible, maintaining a nutritious diet is crucial. Unfortunately, many of the foods we eat on a regular basis are packed with harmful ingredients that could lead to inflammation, blood sugar spikes, unwanted weight gain, and more. While inflammation is normal from time to time—it’s your body’s natural response to injury and infection—it can pose significant health risks when it becomes chronic. Limiting your intake of processed, high-sugar foods is one great way to keep these risks at bay. Luckily, there are many anti-inflammatory foods to choose from instead.
But what are the worst inflammatory foods for your health? We spoke to health experts to shed some light on a few especially major offenders. Read on to learn about the biggest culprits to consider avoiding for your wellbeing, from sugary granola to processed sauces.
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1. Processed Granola Bars
Although they may seem healthy, store-bought granola bars are packed with hidden sugars, preservatives, and refined grains. These harmful ingredients could disrupt metabolic balance and lead to blood sugar spikes, increased calorie intake, gut issues, potential weight gain.
"Granola bars are the worst 'healthy' food for weight loss because they are full of inflammatory ingredients that prevent weight loss, including refined sugars and grains. Many food manufacturers claim that their granola bars are healthy because they contain oats, but the added ingredients in granola bars are what make them so unhealthy," says Heather Hanks, a nutritionist at Medical Solutions Barcelona. Choose minimally processed, low-sugar options whenever possible.
2. Donuts
Donuts, with their enticing glazes and sugary toppings, are often a culprit when it comes to weight gain and inflammation, warns Lisa Richards, nutritionist and creator of the Candida Diet. She explains that cutting them out for a flatter belly may be a good idea: "Donuts have a high content of refined sugars, unhealthy fats, and processed ingredients. They are typically made with refined wheat flour and packed with added sugars, causing a rapid rise in blood glucose levels when consumed. This sudden spike in blood sugar triggers a corresponding surge in insulin to regulate sugar levels, which can be harmful to the body in the long term and lead to insulin resistance." Got it!
3. Store-bought Cookies
Store-bought cookies, laden with refined sugars, unhealthy fats, and artificial additives, can contribute significantly to weight gain and inflammation. The high sugar content in these sweet treats not only leads to an increased calorie intake but also triggers insulin spikes, promoting fat storage.
Valeria Dolbel, founder of Beauty Diets, says cookies count as a "food category that contributes the most calories accounted for added sugar intake yet provide little to no nutritional value." She further adds, "Low fiber and highly refined grains increase the risk of weight gain and higher levels of belly fat," adding that your favorite cookie likely "causes belly fat due to highly processed ingredients such as butter, sugar, and refined flour."
4. Fruit Juice
When fruits are juiced, their natural sugars become concentrated, leading to a beverage that is calorie-dense and can disrupt blood sugar levels. Excessive sugar intake is associated with weight gain and can trigger inflammatory responses in the body.
"When choosing a fruit juice, check for one that is 100% fruit juice, which means there is no added sugar. Some fruit juice may have as much added sugar as a can of soda, which can lead to an instant spike in blood sugar," Sheri Berger, RDN, CDCES, says.
5. White Bread
"White loaf bread commonly used to make sandwiches is the worst form of bread to consume for many reasons, but especially its inflammatory effects," Richards warns. Refined carbs like those found in white bread have been stripped of practically all of their nutritional value. As Richard explains, they "have undergone a refining process where the fiber and beneficial nutrients are removed and possibly replaced with synthetic versions." She notes that because of this, products like white bread "damage the gut by causing inflammation and feeding bad bacteria, leading to gut dysbiosis." Over time, that inflammation can also lead to weight gain. Another major factor here is the fact that eating white bread can lead to blood sugar spikes. The sugar content is especially bad when you consider the fact that the refined carbs lack nutritional value and offer virtually no fiber—so not only does white bread pack in the sugar, but it's also all for nothing, because it won't keep you full for very long. And that means you'll likely run into cravings and overeating later in the day.
Instead of subjecting your body to these effects, experts say you should go for healthier types of bread, like whole grain and sprouted options. You may be surprised by how much better you feel—and how much it helps you lose weight!
6. Sugary Condiments
Sugary condiments can be stealthy culprits in the battle against weight gain. Often overlooked, these sweet additions to our meals, such as ketchup, mustard, and high-sugar salad dressings, can pack a powerful punch of added sugars. Mary Sabat MS, RDN, LD says, "These condiments often contain high fructose corn syrup and added sugars, which can lead to inflammation when consumed in excess. They also add empty calories to meals, potentially contributing to weight gain."
Being mindful of the hidden sugars lurking in condiments and opting for healthier alternatives can be a major step in maintaining a balanced diet and achieving weight management goals.
7. Sugary Granola
Granola is often marketed as a health-conscious choice. However, just as with granola bars, it can sometimes hide a surprising amount of added sugars and unhealthy fats. While it's true that granola can be a good source of fiber and certain nutrients, particularly if made with whole grains, nuts, and seeds, many commercial varieties are heavily processed and loaded with sugars and oils.
"Granola is typically high in both added sugars and calories. The high sugar content can contribute to gut inflammation and unwanted abdominal fat. Granola is also quite dense in calories which can add to weight gain," Jesse Feder, a personal trainer & registered dietitian at myfoodallergyteam.com says.
Homemade granola is a good alternative!
