Carbohydrates are an essential building block of nutrition; although carbs might have a bad reputation in the dieting world, it’s important to remember that eating enough of this energizing macronutrient is crucial to your overall health. However, eating the right carbs is paramount. Unfortunately, many of the most popular options out there are actually terrible for your body, increasing the risk of issues like inflammation, poor gut health, and weight gain.
So, what are the biggest culprits? To find out, we spoke to dietitian Krutika Nanavati, who told us that white bread, sugary cereals, processed snacks, refined pasta, sugary drinks, and fried foods should be avoided as much as possible. Learn more about the risks of each below.
1. White Bread
White bread is a staple in many households. After all, its delicious! Unfortunately, it's far better for your taste buds than your waistline. Nanavati explains that white bread is made from "highly refined flour," which strips away the fiber and nutrients your body needs. Without these nutrients, white bread can cause your blood sugar to spike, ultimately resulting in crashes, as well as inflammation and weight gain.
"Whole-grain bread is a much better option since it still has all the good stuff like fiber, which helps keep you full longer and stabilizes your blood sugar," Nanavati says. Other alternatives to consider include nutrient-dense options like quinoa, brown rice, or oats.
2. Sugary Cereals
Breakfast cereal is a meal option that's equal parts tasty and convenient. However, it lacks majorly in the health department. "Eating these first thing in the morning can send your blood sugar skyrocketing, only to crash a few hours later, leaving you feeling tired and hungry again," Nanavati warns. The added sugars in breakfast cereals are also a major culprit behind inflammation and weight gain.
Instead, she recommends starting your day with oatmeal, Greek yogurt topped with berries, or a protein-packed smoothie. These nutrient-rich options will give you sustained energy without the sugar crash.
3. Processed Snacks
Chips, crackers, and cookies are common go-to snacks for many of us, but the unfortunate truth is that processed foods like these are packed with unhealthy fats, sodium, and sugars—all of which can hold you pack from your weight loss goals. Nanavati points out that "most processed snacks are highly addictive but offer little nutritional value."
If you're craving a healthy snack, try fresh fruits, vegetables, or a handful of nuts or seeds. These alternatives will keep you energized without the unhealthy side effects.
4. Pasta Made from Refined Grains
Pasta may be a go-to comfort food, but it’s not doing your health (or your waistline) any favors. "Like white bread, refined pasta can cause spikes in blood sugar, which aren't good for your overall health," Nanavati tells us. The fact that it lacks fiber and nutrients makes refined pasta a poor choice for your gut health, among other downsides.
A better alternative is whole-grain pasta, brown rice, or even quinoa. These options offer fiber, stabilize blood sugar, and help you feel fuller for longer.
5. Sugary Drinks
Sugary drinks such as soda, sweetened teas, and sports drinks are some of the worst offenders when it comes to processed carbs, according to Nanavati. They’re (unsurprisingly) packed with added sugars, which not only contribute to weight gain but are also a common trigger of inflammation in the body.
"Switch to water infused with fruits & berries, which is a much healthier option than soft drinks," Nanavati suggests. If you can't find it in you to kick your soda habit completely, opt for the "zero sugar" options to reduce your sugar intake.
6. Fried Foods
Fried foods are undeniably delicious and difficult to resist. But if you're looking out for your health, you're better off skipping these greasy. They're usually cooked in unhealthy oils filled with trans fats, which are notorious for promoting inflammation and weight gain. "Instead of frying your food, try baking or grilling it," Nanavati recommends.
Roasting vegetables with a drizzle of olive oil is another great way to get a crispy texture without the added health risks.
Bottom line
Of course, it's important not to follow a diet that's too restrictive, and it's always okay to treat yourself to your favorite foods every now and then. However, when consumed in excess, remember that these foods come with serious long-term health consequences. Nanavati’s advice is simple: "The key is to focus on whole, unprocessed foods as much as possible while enjoying everything in moderation." By making these small swaps, you can take one major step towards the body of your dreams.
