Providing your body with nutritious meals is an essential part of your overall health. We can’t emphasize it enough. This means we sometimes have to sacrifice some of our favorite foods for the sake of our weight loss goals—especially when it comes to highly processed options that taste great but are terrible for our overall health. In fact, there are two types of super-processed foods that health experts say you should leave behind this year if you want to go through 2023 feeling shed a few pounds and stay healthy: white bread and processed meats.
To learn more about how eating too many processed meats and refined grains can impact your physical health and weight loss goals, as well as why cutting them out could help improve energy, mood, and focus, we spoke to Kellie Middleton, MD/MPH, and nutritionist Lisa Richards, creator of The Candida Diet. They gave us a rundown of the effects of these foods–find it all below!
White bread
We all know that white bread is likely an essential item in your kitchen. It's delicious we can't help it. However, Richards says that if you're trying to lose weight or just trying to improve your overall health, it's crucial to limit your intake of this carby food. "Bread is a food that should be eaten in moderation due to its processed and refined nature," she says. "Bread, of all kinds, is calorically dense and inflammatory."
But, there is a certain type of bread that is far worse than others and should be avoided altogether if you want to lose weight and maintain a healthy lifestyle. Richard notes that white bread is specifically the worst type of refined grain because it's loaded with refined carbs.
"White bread is made with refined carbohydrates and lacking in fiber and other beneficial nutrients," she explains. "Refined carbs are highly inflammatory and turn to sugar quickly causing a quick rise in glucose." The refined ingredients in white bread are full of empty calories which takes little energy for your body to process. Over time, this can take a serious toll on your metabolism.
And, Richards explains that "eating bread on a regular basis will lead to weight gain because most breads are made from refined grains, sugar, and preservatives," which are "inflammatory ingredients and are also broken down quickly to be stored as fat." White bread also won't keep you full for very long, which will likely lead to overeating later in the day. Instead, opt for whole grains high in fiber!
Processed meats
Middleton says that while deli meats like salami, hot dogs, bacon, and more, can be tempting, she recommends avoiding them for your overall health. These processed meats, according to her, "are full of sodium and preservatives that can lead to bloating, dehydration, and brain fog. Reducing the number of processed meats you eat can help reduce these symptoms and improve memory, focus, and mood."
And, processed meats have also been shown to have a negative impact on cognitive function. A study published in the American Journal of Clinical Nutrition found that a diet high in processed meats was associated with impaired cognitive function, particularly in older adults.
Eating a healthy and balanced diet is important for your overall health and mental well-being. While a big part of maintaining a healthy diet and losing weight is incorporating nutrient-dense foods into your meals, the other half of the battle is cutting out unhealthy, processed foods and ingredients that can take a serious toll on your metabolism and physical health. Of course, eating bread and deli meats every now and then won't make it impossible to lose weight. Just be sure to opt for whole wheat and lean meat whenever possible. And, obviously, it's best to practice moderation. Those healthy choices can make all the difference in the end!
