Pantry foods are staples in most homes, offering convenience and a long shelf life. These include canned goods, cereals, snacks, sauces, and processed grains that make meal prep and snacking a lot easier. However, many of these beloved common pantry items contain ingredients that can disrupt the balance of gut bacteria, leading to inflammation and even weight gain.
We checked in with Trista Best, a dietitian for Balance One Supplements; Johanna Angman, a registered dietitian nutritionist; Adrienne Raimo, an integrative and functional dietitian; Dr. Harsh Sheth; and certified weight loss coach Joann Wen, founder of Spices & Greens. According to them, some of the worst culprits included croissants, goldfish crackers, cookies, and more. Read on to discover all six!
1. Croissants
Croissants, while delicious, are made primarily of refined white flour. This can lead to blood sugar spikes, promoting inflammation and contributing to weight gain over time.
"The combination of sugar and refined carbs leads to quick digestion and absorption, causing a rapid increase in blood sugar and insulin levels. This can result in increased fat storage and a higher risk of inflammation. The trans fats often found in these baked goods further exacerbate inflammation and negatively impact heart health," Angman says.
2. Goldfish crackers
According to Best, "it is a little-known fact that [goldfish] can cause difficulty in gut health, leading to gas and bloating. They are made with refined carbohydrates and a high amount of sodium. Both of these make the body retain water while also feeding bad gut bacteria. This leads to unwanted gas, bloating, and dysregulation of glucose and insulin."
She further explains that the glucose and insulin spikes caused by goldfish crackers can exacerbate the issue by triggering increased cravings and overeating, "which will make the present gas and bloating worse, ultimately."
3. Potato chips
Potato chips go through extensive processing, including slicing, frying, and seasoning. This process strips away many of the natural nutrients found in potatoes and adds unhealthy ingredients. They're also loaded with salt, adding to the high sodium level. Furthermore, the oils used in frying potato chips are high in unhealthy trans fats and omega-6 fatty acids, which can promote inflammation in the body.
Dips and toppings can also come with chips, further adding to its unhealthy nature. "Potato chips are traditionally processed and fried with added sodium or artificial flavors," Best says. "The consumer may also use [high-fat] dips or cheeses when eating them and is likely to mindlessly eat them without noticing the quantity."
4. Salted nuts & seeds
Nuts and seeds have a range of health benefits, but Dr. Sheth says "their salted variants introduce unnecessary sodium to the diet, disturbing fluid balance and contributing to bloating. The dense calorie profile of nuts can be compounded by high sodium, potentially leading to overconsumption and challenges in maintaining a healthy weight."
To further add on to the health benefits associated with reducing your sodium intake, Dr. Sheth discloses that "lowering sodium intake helps maintain a healthy electrolyte balance, diminishing the likelihood of bloating and water retention. Individuals can better regulate their appetite and caloric intake by avoiding high-sodium snacks and supporting weight management objectives."
5. Candy
It may be a no-brainer that candy is one of the least healthy food categories, but it's important to remember just how damaging it can be to your body. Among other health risks, Raimo points out that excessive candy consumption can lead to insulin resistance and a slower metabolism, citing sour gummies, powdered sugar dips, candy bars, and candy corn as some of the worst options.
"Outside of the sugar and artificial flavors and colors, they don't come with any fat or protein (unlike, say, ice cream, which is still not a health food by any means) to help slow down the rate in which a bunch of sugar enters the system and spikes in the bloodstream," she explains. "The body then tries to pump out insulin to help bring blood sugar back down to normal by sending the sugar to our muscles, brain, and liver. Over time, the body can produce less insulin or the cells become less sensitive to the hormone (insulin resistance)." Yikes!
Luckily, there are plenty of low-sugar sweet treats to try instead.
6. Cookies
Cookies, while undeniably delicious, are often linked to weight gain due to their high content of refined sugars, unhealthy fats, and refined flours. These sweet treats are calorie-dense, and the rapid influx of sugars can lead to elevated blood sugar levels, triggering an insulin response that promotes fat storage. Although they taste great, they lack nutritional value and many cookies fail to provide a sense of fullness, potentially leading to overconsumption (we've all promised to eat one Oreo, which somehow turned into five).
"Cookies are often loaded with sugar and white flour, which can cause blood sugar spikes and lead to belly fat storage," Wen says.
