When maintaining a healthy lifestyle, it’s crucial to find out the impact certain foods are having on your body. We all know the damages that come with increased sugar intake; they can lead to weight gain, insulin resistance, obesity, and increase our chances of cardiovascular disease. All of this results in a poor lifestyle where our health is put on the line if we don’t take action.
Specifically, there are four types of foods you should beware of that contribute immensely to sugar absorption, trigger insulin spikes, and sabotage your weight loss journey. We spoke with Krutika Nanavati, registered dietitian, nutritionist, and a medical advisor at Clinicspots for diet and nutrition. Nanavati revealed that four foods you should keep at a minimum for the issues mentioned above are soda, fruit juice, white bread, and processed meats. Read on to learn more about this.
Soda
It's not surprising anymore to explain how bad soda is for your health. There are some ingredients in certain sodas that are even reportedly known to be carcinogenic. It's definitely worth reconsidering your consumption of this drink, and Nanavati explains more on this. "Soda contains high amounts of added sugars and carbohydrates, which cause an immediate surge in blood glucose and can result in rapid weight gain if consumed too often. The average 12-ounce can of soda contains 40 grams of sugar, which is equal to 10 teaspoons!"
We can't imagine eating 10 teaspoons of sugar all on its own, but it's really no different when it comes to your stomach and how this will affect your weight and sugar levels.
Fruit Juice
Nanavati says, "Fruit juices have surprisingly high amounts of fructose (fruit sugar) that will spike your insulin levels and absorb quickly into the bloodstream. Furthermore, store-bought brands also frequently contain added sugars and other ingredients that make them even less healthy than their natural counterparts."
Fruit juices have been cleverly branded to seem healthier than other commercial drinks. Don't be fooled, though; these drinks contain many hidden ingredients that cause issues in various ways if not taken in moderation. It's smarter to stick to fresh fruits, or you can even make your own fruit juices at home to avoid the extra calories and ingredients store-bought juices contain.
White Bread
This one might make some people upset, but sadly, white bread is not the best for your overall health. A lot of bread-based foods these days are highly refined and contain no nutritional benefits for our bodies.
"White bread and even pasta are considered empty calories since they contain no essential nutrients but still have high amounts of sugars. These processed grains are digested quickly, leading to a fast-release sugar that can lead to weight gain over time," Nanavati explains. It's best to stick to healthier alternatives, such as quinoa or brown rice, if you start craving carbs.
Processed Meats
Now that it's summer, it's difficult to avoid processed meats when you're out barbecuing with friends or eating at a steakhouse. However, these meats are called processed for a reason, and any type of food that's heavily processed can lead to various health risks.
Nanavati states, "Processed meats such as hot dogs and canned meats are high in sugars and sodium which can cause weight gain if consumed too often." Besides eating meat that is more fresh and locally sourced, you can try to go for lean proteins that are not processed or choose plant-based proteins to avoid high calories.
