1. Granola
Even though granola and granola bars contain several healthy ingredients, like oats, flax seeds, chia seeds, and almonds, they can be packed with added sugars and fat and are high in unnecessary calories. Processed granola often contains sugars and fats like vegetable oil, coconut oil, and nut butters to add flavor and bind the ingredients. However, these can supply excess calories and may lead to unwanted weight gain, increasing your risk of obesity and metabolic disease.
"Although granola can be a good source of fiber, it often contains added sugars, oil, and high-calorie ingredients like nuts and dried fruits," Cassidy says. "These additives can significantly increase the calorie content of granola, making it easy to consume excess calories without realizing it." Some granolas have a whopping 4 teaspoons (or 17 grams) of sugar in just one serving. Consuming too much sugar may increase your risk of serious health conditions, such as obesity, heart disease, type 2 diabetes, and even cancer. That's why it's crucial to be wary of granola ingredients with added sugar sand fats like chocolate chips, honey, and dried fruit.
Cassidy recommends avoiding granola and opting for whole grains instead. "Foods like quinoa, brown rice, whole wheat bread, and oats are excellent sources of fiber," she says. Not only do whole grains help keep you satiated throughout the day, but they also provide you with the energy you need to take on the day!
2. Dried Fruits
Dried fruits are fruits that have had almost all of the water content removed through drying methods and shrink to a small, energy-dense snack. Some common types of dried fruits include raisins, dates, prunes, figs, mangos, cranberries, and apricots. Dried fruits can be highly nutritious—just one piece of dried fruit has the same amount of nutrients as its fresh fruit counterpart. However, it's condensed in a much smaller package. Plus, dried fruits contain up to 3.5 times the fiber, vitamins, and minerals of fresh fruit. So, one serving can provide you with almost all of the daily recommended fiber intake.
Unfortunately, dried fruits tend to contain large amounts of natural sugars and, because the water has been removed, this concentrates all the sugar and calories in a much smaller package. People tend to overeat dried fruits because they're seen as healthy. But, dried fruit is very high in sugar (both glucose and fructose) and calories which can lead to weight gain.
"While dried fruits like raisins, dates, and prunes are high in fiber, they are also concentrated in natural sugars and calories, and are energy-dense due to the removal of water content," Cassidy notes. "It's easy to consume large quantities of dried fruits, which can contribute to a calorie surplus and slow down weight loss progress."
She recommends simply eating regular fruits and vegetables to avoid unnecessary calories. "Fruits like berries, apples, pears, and vegetables such as broccoli, Brussels sprouts, and leafy greens are rich in fiber," she says. "They are also low in calories and high in vitamins and minerals, making them ideal for weight loss." Noted!
3. Avocados
Avocados have soared in popularity in recent years. Who doesn't love adding avocados to their salads, sandwiches, and, of course, on their morning slice of toast? It's even a healthy cooking oil alternative! But, you may be surprised to learn that while avocados are often considered a high-fiber food you can eat for weight loss, they are actually very high in fat and loaded with unnecessary calories. Cassidy agrees.
"Avocados are a nutritious source of healthy fats and fiber, but they are also calorie-dense," she says. "Consuming too much avocado or adding it liberally to meals without accounting for the calorie content may impede weight loss efforts." But, even though avocados can be unhealthy, Cassidy just advises that you don't overeat this fruit every day.
She also suggests eating legumes. "Beans, lentils, chickpeas, and other legumes are not only high in fiber but also a good source of plant-based protein," Cassidy recommends. "They can help you feel full and satisfied while providing essential nutrients." Roasted chickpeas actually make for a delicious and filling weight-loss-friendly snack.
The Bottom Line
Cassidy believes that high-fiber foods offer several benefits for weight loss. "Firstly, high-fiber foods are typically low in calories and high in volume, which means they can help you feel fuller for longer while consuming fewer calories. This can lead to reduced overall calorie intake, supporting weight loss efforts," she explains. "Dietary fiber aids in digestion and promotes regular bowel movements, which can help prevent bloating and support a healthy metabolism. Incorporating high-fiber foods into your diet can be beneficial for weight loss. Plus, high-fiber foods tend to have a lower glycemic index. That means that they release sugar into the bloodstream slower to help stabilize blood sugar levels and prevent crashes that can trigger overeating.
But, while high-fiber foods are generally beneficial for weight loss, there are a few considerations to keep in mind. It's important to note that everyone responds to foods differently, so what may cause weight loss for one person might not for another. Cassidy says that high-fiber foods like granola, dried fruits, and avocados could potentially hinder weight loss efforts because they're high in sugar and calories. Instead, you can optimize your weight loss journey with healthier high-fiber foods, like whole grains, fruits, vegetables, and legumes. Your body will thank you for it!