Summer is fast approaching—so if you’re aiming for a bikini body in time to hit the beach, it’s time to get your weight loss efforts into high gear. And it probably goes without saying that this means—in addition to committing to killer workouts—maintaining a healthy, balanced diet. While there are so many weight loss-friendly foods to add to your plate, the sad news is that many of your favorite go-to snacks could lead to inflammation, blood sugar spikes, gut issues, and other problems that pose a threat to your dream body.
If you’re looking to eat as healthy as possible, it may be time to cut out some popular snacks. To shed some light on a few highly inflammatory options, we spoke to Kathleen McDermott, MSN, RN, Certified Women’s Health Coach; Lisa Richards, nutritionist and creator of the Candida Diet; Heather Hanks, a nutritionist at Medical Solutions Barcelona; and Sheri Berger, RDN, CDCES. From sugary granola to additive-laden cookies, find their warnings about the worst culprits below.
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1. Sugary Granola
Some granolas contain refined grains, which lack the fiber and nutrients found in whole grains, leading to quicker digestion and potential blood sugar spikes. Granolas often contain added oils, which can be high in unhealthy fats, especially if they are hydrogenated or highly processed.
McDermott says it would be smart to just make your own granola at home. You can start by using whole oats, a small amount of natural sweeteners like honey or maple syrup, and healthy fats like coconut oil or olive oil. Add nuts, seeds, and dried fruits without added sugars. Or, look for store-bought granolas labeled as low-sugar or no-added-sugar, which use whole grains and minimal sweeteners.
2. Sweetened Yogurt
The high sugar content in sweetened yogurts can outweigh the benefits of the probiotics and protein they provide, leading to potential health issues, with inflammation being one of them.
Most commercial yogurts are also packed with sugar and preservatives. "Many average-sized cups of flavored yogurt have 30 grams of sugar, equivalent to 7.5 teaspoons. Many chocolate bars have the same amount of sugar," she says.
Opt for plain Greek yogurt, which is lower in sugar and higher in protein compared to flavored varieties. You can add natural sweetness with fresh fruits like berries, bananas, or a drizzle of honey.
3. Energy Drinks
Many energy drinks are loaded with sugar, which can lead to spikes in blood sugar levels, damage your gut health, and promote inflammation in the body. They often contain artificial colors, flavors, and preservatives, which may trigger inflammation and adverse reactions in some individuals.
McDermott advises against consuming energy drinks due to their high caffeine and sugar content, which can result in anxiety, sleep disturbances, and inflammation. She suggests, "Stick to a caffeinated beverage in the morning and drink water throughout the day to stay hydrated without the added caffeine and sugar."
4. Donuts
Donuts, with their enticing glazes and sugary toppings, are often a culprit when it comes to weight gain and inflammation, warns Richards. She explains that cutting them out for a flatter belly may be a good idea: "Donuts have a high content of refined sugars, unhealthy fats, and processed ingredients. They are typically made with refined wheat flour and packed with added sugars, causing a rapid rise in blood glucose levels when consumed. This sudden spike in blood sugar triggers a corresponding surge in insulin to regulate sugar levels, which can be harmful to the body in the long term and lead to insulin resistance." Got it!
5. Processed Granola Bars
Although they may seem healthy, store-bought granola bars are packed with hidden sugars, preservatives, and refined grains. These harmful ingredients could disrupt metabolic balance and lead to blood sugar spikes, increased calorie intake, gut issues, potential weight gain.
"Granola bars are the worst 'healthy' food for weight loss because they are full of inflammatory ingredients that prevent weight loss, including refined sugars and grains. Many food manufacturers claim that their granola bars are healthy because they contain oats, but the added ingredients in granola bars are what make them so unhealthy," says Hanks. Choose minimally processed, low-sugar options whenever possible.
6. Fruit Juice
When fruits are juiced, their natural sugars become concentrated, leading to a beverage that is calorie-dense and can disrupt blood sugar levels. Excessive sugar intake is associated with weight gain and can trigger inflammatory responses in the body.
"When choosing a fruit juice, check for one that is 100% fruit juice, which means there is no added sugar. Some fruit juice may have as much added sugar as a can of soda, which can lead to an instant spike in blood sugar," Berger says.
7. Store-bought Cookies
Store-bought cookies, laden with refined sugars, unhealthy fats, and artificial additives, can contribute significantly to weight gain and inflammation. The high sugar content in these sweet treats not only leads to an increased calorie intake but also triggers insulin spikes, promoting fat storage.
Valeria Dolbel, founder of Beauty Diets, says cookies count as a "food category that contributes the most calories accounted for added sugar intake yet provide little to no nutritional value." She further adds, "Low fiber and highly refined grains increase the risk of weight gain and higher levels of belly fat," adding that your favorite cookie likely "causes belly fat due to highly processed ingredients such as butter, sugar, and refined flour."
