A healthy diet is one of the most important factors to prioritize while you’re trying to lose weight or simply lead a healthy life. In addition to eating a range of nutritious whole foods, health experts agree that limiting your intake of processed options (like these)—or even better, cutting them out altogether—is crucial. Over time, these foods, which are highly refined, stripped of nutrients, and loaded with additives, can put you at risk of obesity, heart disease, high blood pressure, diabetes, and more, as noted by LHSFNA. They should especially be avoided by anyone trying to lose weight or keep inflammation at bay. But what are some of the worst options out there?
To answer this question, we checked in with nutritionist Lisa Richards, creator of The Candida Diet. She told us that sugary beverages such as fruit juice, soda, and sports drinks, are some of the worst offenders when it comes to inflammation and belly fat. Learn more about the specific risks at hand below.
READ MORE: 3 Life-Changing Habits Health Experts Swear By For Losing Weight In Your Midsection Over 40
Sugary beverages
If you love having something to sip on throughout the day or simply have a sweet tooth, you may frequently keep your fridge stocked with sugary beverages like soda, fruit juice, and sports drinks. Unfortunately, Richards warns that these processed drinks are some of the worst things you can put in your body if you want to avoid inflammation and stomach fat. Below, we'll dive into a few ways regularly drinking these beverages can impact your health and hold you back from your weight loss goals.
Health effects of sugary beverages
Richards says sipping on sugar-laden juices, sodas, and sports drinks can put you at risk of the following:
- Blood sugar spikes and inflammation - The high sugar content of these beverages "can lead to spikes in blood sugar levels and contribute to inflammation in the body," Richards warns. Both of these issues put you at risk of weight gain, in addition to serious diseases like diabetes, heart disease, cancer, and more. Find more foods that can spike your blood sugar here.
- Excess calorie intake - For starters, sugary drinks are loaded with calories from added sugars, which Richards says "can contribute to the accumulation of visceral fat, which is the fat stored around the organs in the abdomen and has been linked to an increased risk of chronic diseases." Additionally, since these drinks are low in fiber and protein, they can leave you feeling hungry, leading to overconsumption later on; you'll also likely be craving more sweets, which will contribute to your intake of calories and added sugar. All in all, this is a nightmare for anyone trying to lose weight.
- Insulin resistance - Richards points out "sugary drinks have been associated with an increased risk of insulin resistance, which can lead to weight gain and other health problems." Stay aware of some of the other foods and beverages that can lead to insulin resistance by reading about them here.
What to drink instead
Cutting out sugary beverages doesn't mean you can't enjoy some tasty drinks throughout your day. Richards has a few recommendations when it comes to healthy alternatives.
"To reduce inflammation and stomach fat, it is recommended to limit or avoid sugary drinks and opt for healthier beverage choices like water, herbal tea, or sparkling water," she says. Sparkling water in particular is one great way to enjoy a range of flavors without worrying about added sugars.
READ MORE: 3 Sweet Beverages You Can Drink All Day Without Gaining Weight
The bottom line
If you want to lose weight or just keep your body healthy overall, limiting your intake of processed foods and added sugars is crucial. And as far as the biggest culprits go, sugary beverages like fruit juice, sodas, and sports drinks are definitely at the top of the list. While it's fine to treat yourself to something sweet every now and then, remember that moderation is key. Your body will thank you!
