1. Sugary Breakfast Cereals
Cereals an undeniably fast, easy way to start to your day, especially if you're in a rush—but all that sugar can backfire. "Most sugary cereals contain refined grains and up to 12 grams or more of sugar per serving," says Best. "This spikes blood sugar, triggers insulin, and leads to fat storage—especially visceral fat around the organs." Instead, try steel-cut oats or unsweetened whole grain cereal topped with antioxidant-rich berries and a sprinkle of cinnamon to naturally balance blood sugar.
2. Soda & Sweetened Beverages
Sorry, soda lovers. It’s not just the solid foods that can add inches your waistline—liquid sugar is just as dangerous, and sweetened drinks like your favorite cola are loaded with it. "Liquid sugar doesn’t promote satiety, making it easy to overconsume calories," explains Best. "The high-fructose corn syrup in soda may especially increase liver fat." She recommends reaching for sparkling water with a splash of citrus or unsweetened herbal iced teas as a tasty, healthy replacement.
3. Candy Bars
While candy bars are difficult to resist, it's best to save this sweet treat for special occasions—especially if you're after a flatter tummy. "Candy bars combine sugar, refined carbs, and unhealthy fats," says Best. "This leads to a quick insulin spike and crash, promoting cravings and fat gain." But we've got good news for chocolate lovers: Dark chocolate is rich in antioxidants, which means it can actually support your health—in moderation, of course.
4. Pastries & Doughnuts
Few things beat pastries and coffee on a Sunday morning. But for individuals working towards their weight loss goals, it's a good idea to go with a healthier breakfast. "Pastries are highly processed with trans fats, refined flour, and tons of sugar," says Best. "They promote inflammation and contribute to visceral fat accumulation." A good alternative to processed options is to bake your own pastries using almond flour, Greek yogurt, and natural sweeteners like stevia or maple syrup.
5. Flavored Yogurts
They may look like a healthy breakfast or snack, but the unfortunate truth is that most flavored yogurts are sugar bombs. "Some contain as much sugar as a dessert—up to 20 grams per cup," warns Best. "Sugar is quickly absorbed and stored as fat, especially when not offset by fiber." That doesn't mean you have to give up yogurt altogether, though! Choose plain Greek yogurt with fresh berries and a drizzle of honey or chia seeds for a breakfast that's as nutritious as it is delicious.
6. Bottled Smoothies
Despite deceptive marketing, most bottled smoothies you'll find on grocery stores shelves aren't as healthy as they appear. In fact, they're likely loaded with sugar. "They often contain 30 to 50 grams of sugar, mostly from fruit juice—not whole fruit," says Best. "This causes a rapid blood sugar spike with minimal satiety." The good news is that you can whip up your own healthy smoothie at home with whole, nutritious ingredients.
7. Ice Cream
Ice cream is a classic dessert that’s hard to resist, especially in the summertime—but it’s not doing your waistline any favors. "Ice cream is high in added sugar and saturated fat, which activates reward pathways in the brain," says Best. "This leads to overeating and excess calorie storage as fat." Try making “nice cream” by blending frozen bananas with cocoa powder or berries for a healthier creamy, naturally sweet treat.
8. Energy Bars & Granola Bars
Many energy and granola bars are marketed as health foods, but Best warns they're practically just candy bars in disguise. "They’re high in sugar, low in fiber and protein—leading to blood sugar spikes and poor satiety," explains Best. Homemade granola made with oats, nut butter, seeds, and a bit of honey or maple syrup is a great alternative.
9. Condiments like BBQ Sauce & Ketchup
If you ask us, no meal is complete without a tasty sauce—but it's important to be mindful of your choices. Sugary options like BBQ and ketchup can quickly add excessive calories to your diet. "A tablespoon of ketchup can have 4 grams of sugar, and BBQ sauces can contain up to 16 grams per serving," warns Best. Instead, try using mustard, salsa, or even homemade low-sugar sauces made with vinegar, spices, and maple syrup or honey. Got it!