Sugary snacks might seem like a quick and easy way to satisfy morning cravings, but consuming them before noon can have some serious downsides. Eating sugary treats early in the day can spike your blood sugar levels, leading to increased inflammation and potential weight gain. The rapid rise and fall of blood sugar can also cause energy crashes, making it harder to maintain healthy eating habits throughout the day.
We checked in with Kimberly Booker, RD, Johanna Angman, registered dietician nutritionist, and Dr. Krutika Nanavati, Lisa Richards, nutritionist and creator of the Candida Diet, to learn about seven sugary treats to avoid before noon if you want to minimize inflammation and weight gain. They revealed that some of the culprits are donuts, juices, and flavored yogurts. Read on to discover all seven.
1. Juices
Fruit juice, often perceived as a healthful beverage, can paradoxically contribute to inflammation and weight gain due to its concentrated sugar content. While natural fruit sugars are accompanied by beneficial nutrients when consumed in whole fruits, the juicing process extracts the liquid, leaving behind concentrated sugars without the fiber and other compounds that help mitigate their impact.
"Commercial fruit juices often have added sugars and lack the fiber present in whole fruits. Consuming fruit juice without fiber can lead to a rapid increase in blood sugar levels, promoting inflammation. The body doesn't register liquid calories as well as solid ones, leading to overconsumption and potential weight gain. The absence of fiber in fruit juice can also impact satiety, making it easier to consume more calories from other sources," Booker says.
2. Sodas
The high-fructose corn syrup often found in sodas can promote fat storage, particularly around the abdomen, leading to weight gain. The carbonation can also cause bloating and discomfort, making you feel lethargic and less inclined to engage in physical activity.
"High-fructose corn syrup, a common sweetener, can trigger the release of inflammatory markers in the body," says Nanavati.
Overall, starting your day with these sugary, carbonated drinks sets a poor dietary foundation, promoting inflammatory processes and making it harder to manage your weight.
3. Donuts
Donuts, while delicious, can have detrimental effects on health due to their high sugar and refined flour content. Consuming them regularly can lead to inflammation in the body, as high sugar intake is associated with increased levels of inflammatory markers.
Richards explains why cutting them out may be a good idea to reduce inflammation and stabilize blood sugar levels.
"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," she reveals.
4. Flavored coffee drinks
These beverages, ranging from flavored lattes to sweetened iced coffees, frequently contain substantial amounts of added sugar. The excessive consumption of liquid sugars in flavored coffee drinks can lead to rapid spikes in blood sugar levels, triggering an inflammatory response in the body. Its significant sugar content is widely known for contributing to extra weight when consumed excessively.
Booker elaborates further and reveals that "these drinks often contain high amounts of added sugars, syrups, and whipped cream, contributing to excessive calorie intake. The high sugar content can lead to inflammation and increased fat storage. Consuming liquid calories alongside a meal may not provide the same feeling of fullness as eating solid food, potentially leading to additional calorie consumption throughout the day. The combination of caffeine and sugar may also disrupt blood sugar levels and contribute to inflammation over time."
5. Candy
Eating candy in the morning can really mess with your body in different ways. All that sugar causes your blood sugar to spike and then crash, which can lead to inflammation over time. Plus, candy is full of empty calories that don’t fill you up, so you end up eating more later. This can easily lead to weight gain.
Nanavati agrees and adds that "a simple sugar overload can [easily] lead to inflammatory responses and weight gain."
6. Flavored yogurts
Starting your day with flavored yogurt might seem like a healthy choice, but it can actually lead to inflammation and weight gain. Many flavored yogurts, especially those with fruit at the bottom, are packed with added sugars and artificial ingredients. These sugars cause your blood sugar to spike and crash, triggering inflammation and leaving you hungrier sooner.
Nanavati agrees and says they "are also often loaded with added sugar, which can worsen inflammation and hinder weight management.
7. Croissants
Croissants are made using a process that involves layering dough with butter, which contributes to their flaky texture but also increases their saturated fat content. The refined flour used in croissants lacks fiber and essential nutrients found in whole grains, leading to rapid spikes in blood sugar levels and subsequent inflammation in the body. Additionally, the high calorie density of croissants can contribute to weight gain if consumed frequently, especially when not paired with a balanced diet and regular physical activity.
"The combination of sugar and refined carbs leads to quick digestion and absorption, causing a rapid increase in blood sugar and insulin levels. This can result in increased fat storage and a higher risk of inflammation. The trans fats often found in these baked goods further exacerbate inflammation and negatively impact heart health," Angman says.
