1. Sugary Breakfast Cereals
As delicious and easy as this morning meal can be, experts agree that sugary breakfast cereal is one of the worst foods you can put into your body, especially if you want to lose stomach fat. This is because breakfast cereals like Cinnamon Toast Crunch, Lucky Charms, and Trix have extremely high sugar content and low nutritional value. If you start every morning with a bowl of sugary breakfast cereal (or even snack on it throughout the day), this can lead to serious health conditions like insulin resistance, type 2 diabetes, and heart disease—and make it extremely difficult to lose weight in the stomach.
Hunnes explains that since cereal is high in sugar and barely contains any fiber or protein, it takes very little effort for your body to digest them, so "it barely burns any calories." That's why, sugary cereals can be detrimental to not only your metabolism but your overall health as well.
When you eat highly processed sugar for breakfast, Khatri says, you're setting your body up for inflammation, insulin spikes, and weight gain. She also warns against cereals that claim to be "low-sugar" but are actually just as bad as their competitors. "Cereals are one of the most high-sugar foods. Even cereals that are supposedly 'low-sugar' are in fact high in added sweeteners." The sugar content of this food is no joke. While the daily recommended sugar intake, according to American Heart Association is 24 grams, one serving size of the average box of cereal contains a whopping 19.8 grams of sugar. Yikes!
Plus, too much sugar in the morning can actually increase your sugar cravings later in the day. "When you start your day with anything that is high in sugar/sweetener, you are more likely to crave sugar or other sweet foods throughout the day," Khatri notes. "Which means you are more likely to snack just to maintain blood sugar levels."
So, what are the worst sugary cereals? Hunnes points out the usual suspects, "Things like fruit loops, cocoa puffs, frosted flakes. Cereals that are made with little (if any) whole grains, and have a lot of added sugars in them," she states. Instead, Khatri recommends some healthy alternatives, "Buy granola/muesli that has no added sugars or sweeteners," she suggests. Khatri adds that you can even make your own granola. That way you can have full control over the ingredients you're putting into your body. Perfect!
2. Protein Bars
Another high-sugar food that can result in stomach fat accumulation is protein bars. Unfortunately, Walker warns that sugar is probably one of the most popular ingredients in supposedly "healthy" protein bars. Sugar alcohols like xylitol, sorbitol, and mannitol are often used to sweeten this on-the-go meal so that they end up tasting more like candy bars. However, this unnecessary added sugar can stall weight loss plans.
"Protein bars that are high in added sugars provide empty calories with no nutritional benefit. The majority of the calories come from these simple sugars rather than complex carbohydrates or other dietary sources such as proteins or healthy fats," Walker explains. "This will prevent individuals from losing weight since it is easy to consume large amounts of calories without feeling full or satisfied afterward." And, weight gain isn't even the worst of it—the added sugar in protein bars can lead to digestive issues like gas, bloating, and inflammation.
And, common protein bar brands are also made with unhealthy fats and refined carbohydrates which can also increase visceral fat accumulation. "Protein bars that contain unhealthy fats, such as trans-fats or saturated fats can have a significant impact on weight loss efforts. These types of fats are more difficult for the body to process and can contribute to weight gain as well as an increased risk of heart disease and other health issues," she continues. The saturated fats found in protein bars can also raise "bad" low-density lipoprotein cholesterol in your blood which can increase your risk of heart disease and stroke.
The refined carbohydrates in protein bars are refined sugars and grains that have been stripped of all their nutrients and fiber so they are digested quicker by the body and are considered "empty" calories. Refined carbs also have a high glycemic index which can lead to extreme spikes in blood sugar and insulin levels.
"Protein bars that are made with refined carbohydrates, such as white flour or white sugar, provide little nutritional benefit and can cause blood sugar levels to spike quickly. This can lead to fatigue and cravings for sugary snacks later in the day, making it harder to stick to your diet goals," Warner warns.
Now that you know what kind of protein bars can be detrimental to weight loss, which kind should you look for instead? Walker has some suggestions. "The best protein bars for weight loss are those that have high levels of dietary fiber, complex carbohydrates, and lean proteins," she recommends. "These types of bars will provide the necessary nutrients to help keep you energized throughout the day without providing too many calories or unhealthy fats. Additionally, look for bars that contain natural sources of sugar such as honey, maple syrup, or dates instead of added sugars." Noted!
The Bottom Line
All in all, excessively eating high-sugar foods like sugary breakfast cereals and protein bars can cause inflammation, increase your insulin resistance levels, and even ultimately lead to visceral fat accumulation. And while it's best to cut out all sugary foods as much as possible, the ones on this list are a great place to start.