1. Refined Sugars
If you look at most processed food labels, you'll probably spot excessive refined sugars. Refined sugars—like cane sugar, fructose, corn syrup, and agave—are sweeteners that are added to foods and drinks to improve taste. Even though refined sugars can make meals delicious, if you consume a diet high in added sugars, such as those found in sweetened beverages, sugary cereals, and baked goods, it can lead to weight gain and chronic inflammation. Specifically, excess refined sugar can cause weight gain because it's high in calories while offering little nutrients.
"Refined sugars provide empty calories which can lead to weight gain due to excess calorie intake. They also cause a spike in blood sugar levels followed by a crash, leading to cravings and energy slumps throughout the day," Novak explains. "This makes it difficult to maintain healthy eating habits as well as adhere to a consistent exercise routine." Furthermore, high-sugar diets have been linked with many chronic diseases like diabetes, heart disease, and obesity.
"When you consume [sugary foods and drinks] they have a negative impact on blood glucose levels and will cause a spike, resulting in an immediate burst of energy followed closely with a crash as the body works to bring the blood glucose levels back to a safe level," Lippert warns.
Unfortunately, those glucose spikes can be extremely detrimental to your weight loss goals. "High levels of glucose are damaging to the body, so in response to this spike, the body releases insulin, a hormone that is the key to opening up the door to our adipose tissue (fat) to store the glucose (as glucagon) in order to reduce the levels in our blood, leading to weight gain," she explains.
For these reasons, experts agree that it's best to lay off sweets made of refined sugars if you want to lose weight and reduce inflammation. Instead of refined sugars, Novak recommends opting for natural sweeteners like molasses which, she says, "can provide some health benefits such as increased iron levels and improved heart health."
2. Trans Fats
Like refined sugars, trans fats are another processed ingredient that can lead to weight gain and chronic inflammation. Trans fat is a type of unsaturated fat that is found in processed foods like frozen pizza, microwave popcorn, French fries, and more. Eating too much trans fat can lead to unwanted weight gain and chronic inflammation. And, it can also increase your risk of diabetes, heart disease, and other health problems, too.
"Trans fats have been linked to a variety of health issues such as high cholesterol, weight gain, and an increased risk of developing heart disease," Novak warns. "Studies have also found that trans fats increase inflammation in the body which can lead to a host of other health problems." Trans fats can also slow your metabolism.
Instead of processed foods high in trans fats, Novak advises eating foods made with whole grains and healthy oils. "Whole grains such as quinoa or oats are packed with vitamins, minerals, fiber, protein, and antioxidants which can help to support weight loss efforts by keeping you fuller for longer periods of time," Novak says. Whole grains have been linked to reduced risk of certain cancers and improved heart health, she adds.
Weight-loss-friendly oils, like olive oil, Novak says, "contain essential fatty acids and a variety of beneficial antioxidants which can help to reduce inflammation, promote healthy brain function, and boost energy levels." These oils are often healthier for cooking than other types of inflammatory oils.
The Bottom Line
So, experts like Novak and Lippert say to avoid processed ingredients like refined sugars and trans fats if you want to lose weight and reduce inflammation. They also suggest eating more fruits and vegetables, drinking enough water, reducing stress levels, getting enough sleep, and exercising regularly to really tackle the problem. Even though switching up your diet and cooking habits isn't easy, you will be able to see faster weight loss results if you make some sacrifices. Whenever possible, you should choose healthy alternatives to fattening ingredients like these!