It’s undeniable that carbs are an essential part of any diet—but it’s also crucial to remember that not all carbs are created equal. While complex carbs like whole grains, fruits, and vegetables offer nutrients and fiber your body needs to thrive, refined and processed carbs can wreak havoc on your body, leading to inflammation and weight gain if you’re not careful.
According to physician Michael Lahey from My Weight Loss Partner, certain carbs are particularly dangerous for their ability to promote belly fat and increase inflammation markers like C-reactive protein (CRP). We spoke to Lahey to get the run-down on eight carbs that could be damaging to your weight loss goals. Find all of his expert insight below.
1. Refined Sugars
Consuming high amounts of refined sugars (a common ingredient in sodas, candies, and desserts) is highly likely to lead to inflammation and weight gain, among other risks, Lahey warns. "Fructose, which exists in these products, triggers insulin resistance and leads to the storage of fats around the belly and inflammation in the body," he explains. Cutting out sugary treats, or at least limiting your intake, is essential for minimizing the risk of both weight gain and chronic inflammation.
2. White Bread
While this common kitchen staple may seem harmless (and taste delicious), white bread is made from refined grains that lack fiber and essential nutrients. This processed bread causes rapid spikes in blood sugar, which can ultimately result in increased fat storage, particularly in your midsection. "White bread causes higher blood sugar spikes than whole grain bread, which leads to belly fat and CRP inflammation," Lahey tells us.
3. Pastries and Cakes
We love a sweet treat as much as the next person, but the unfortunate truth is that pastries and cakes combine the worst of both worlds: refined sugars and unhealthy fats. These ingredients make these treats a "double whammy" when it comes to weight gain and inflammation. Say it ain't so! According to Lahey, "They cause obesity because they contain a high glycemic index, and trans fats increase inflammation levels." While they may be delicious, they're best consumed in moderation.
4. Sugary Breakfast Cereals
Breakfast cereals certainly make a quick, tasty breakfast on busy mornings, but if you're keeping an eye on your health, it's best to avoid them. Loaded with refined sugars and processed grains, these cereals can sabotage your health goals. "Almost all sugar cereals contain refined sugars and processed grains that lead to a worsening of belly fat and promote inflammation in the body," Lahey says. Stick to oatmeal, which is packed with benefits.
5. White Rice
As much as we hate to admit it, white rice is another commonly enjoyed carbohydrate that spikes blood sugar and offers little nutritional value. "White rice is not very rich in fiber content, which leads to an instant rise in blood sugar levels," Lahey notes. Over time, these spikes contribute to belly fat accumulation and increased inflammation, making whole grains a better alternative.
6. Potato Chips
Watch your munching habits! They may be one of the most popular snacks, but they're certainly not the most healthy. Potato chips are made from starches that quickly convert to sugar in your body. Along with unhealthy oils, they are among the worst foods for inflammation and weight gain. "Potato chips contain simple sugars in the form of starches that readily turn into sugar, along with unhealthy oils, making them one of the worst offenders for belly fat and inflammation," Lahey points out. Luckily, there are plenty of healthy snacks to choose instead.
7. Pizza
Pizza is beloved worldwide (and in our own kitchens), but the refined white flour in the crust and the unhealthy fats in the toppings can spell trouble for your waistline and health. "Pizza contains processed carbs and unhealthy fats that lead to the storage of fat in the abdomen and boost inflammation," Lahey explains. Opting for a whole-grain crust and healthier toppings can make a significant difference in reducing the negative impact.
8. Pretzels
Pretzels may seem like a light snack, but the unfortunate fact is that they're made from refined flour and contain little to no fiber, causing rapid spikes in blood sugar. "Pretzels quickly raise blood sugar and lead to fat storage in the belly area and inflammation," Lahey says. Despite their small size, this salty treat can have a big impact on your health when consumed regularly.
