This article has been updated since its initial publish date to include more expert insight.
Losing weight healthily is possible for many after reevaluating their diets, and this often means replacing junk foods with more nutrient-rich options. In order to prevent further weight gain in your midsection or gaining more belly fat, doctors, nutritionists and dietitians stress avoiding foods that lack nutritional benefits (also known as ’empty calories’). With that said, we checked in with health experts to learn more about 4 of these common foods.
Read on for tips, suggestions and insight from Dr. Gabriela Rodríguez Ruiz, MD, PhD, FACS, board-certified bariatric surgeon at VIDA Wellness and Beauty, Dana Ellis Hunnes, PhD, MPH, RD, senior clinical dietitian at UCLA medical center, Dr. Virginia Blackwell, MD, doctor of medicine and health expert at Eve Mag, and Jesse Feder, dietitian from My Chron’s and Colitis Team.
1. Breakfast Pastries
While sugary croissants, Pop-Tarts, donuts, etc. can feel like a delicious occasional treat, eating them as your first meal of the day or even just as a frequent snack is dangerous to your health as you age, Hunnes explains.
"The least healthy type of carbohydrate to eat over the age of 40 is ultra-processed carbohydrates that are frequently found in packaged foods such as pastries, think Pop-Tarts," she notes. The reason these types of carbs are not great for your health and weight at any age, let alone over 40, Hunnes adds, is because they provide "no nutritional benefit, they are often devoid of vitamins and minerals, antioxidants, and anti-inflammatory compounds."
This is terrible for the metabolism and potential to lose weight, she says, because it leads to "insulin spikes, increases in IGF-1, an inflammatory marker, and increases risk for chronic diseases and deposition (fat storage) of calories in the body."
2. White Bread
It's best to opt for whole-grain bread rather than white if your goal is to lose weight or prevent weight gain, Blackwell says. "The highly processed flour and additives contained in white bread may make it harmful to a person's overall health," she warns.
White bread is high in carbs content, she points out, so consuming "immoderate amounts of white bread may increase your blood sugar level and hunger," triggering the body to produce more insulin. This, she adds, "may make your cells to store extra insulin as fats." These fats may be unhealthy, she continues, if you're already having "extra pounds of fats and may result in gaining more weight, a major risk factor for developing diabetes and metabolic syndrome."
3. White Rice
Rodríguez notes that white rice is an essential "carb to avoid" to prevent weight gain, as it is a "high-glycemic food." This, she explains, means it causes a quick spike in blood sugar levels. "This can lead to insulin resistance and fat storage, especially in the abdominal area," she warns, adding that white rice is "high in carbohydrates but low in fiber, a one-cup serving provides 242 calories, 53.4 grams of carbs, and only 0.6 grams of fiber." A low-fiber diet has been linked to weight gain and obesity, she continues, because it "does not provide the satiety (fullness) that fiber does."
To avoid these carbs and the associated weight gain, Rodríguez suggests eating whole grains, like brown rice and quinoa, and beans. "Incorporating more vegetables and fruits into your diet can also help," she notes, as they are high in fiber and water, which allows you to feel full. "Oranges and pineapples are particularly good at helping cut visceral fat, as they are full of nutrients, fiber, and vitamin C," she says. Good to know!
4. Cookies
It's probably not surprising to hear that cookies can lead to weight gain. Although they're undeniably delicious and a popular choice when snack time or dessert rolls around, Feder warns that excessive intake of this sugary treat practically guarantees weight gain. Cookies present many of the same problems as pastries; he notes that they're "typically high in fats, sugars, and calories" and "the high amount of calories in these products can lead to unwanted fat gain over time."
Luckily, there are plenty of low-sugar, low-calorie, healthy dessert options that can satisfy your sweet tooth and help with your weight loss goals. Consider making chia seed pudding, or even reach for antioxidant-rich dark chocolate as a healthy alternative.
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