To a certain extent, inflammation is inevitable; it’s your body’s natural response to injury and infection. However, over time, the issue can become chronic, contributing to myriad health issues like insulin resistance, metabolic syndrome, and obesity. When it comes to keeping inflammation levels low, your diet plays a major role. The foods you eat can either help or harm your efforts. While there’s a wide range of delicious, anti-inflammatory foods, it’s also important to be aware of potentially harmful choices—including some that may surprise you.
To shed light on a few lesser-known inflammatory foods and beverages, we spoke to health experts like Lisa Richards, nutritionist and creator of The Candida Diet, Joanna Wen, weight loss coach and founder of Spices & Greens, Kimberly Booker, RD, and Destini Moody, RD. They warned against artificial sweeteners, fruit juice, granola, and more. Learn about the risks of each below.
1. Artificial sweeteners
Since we know that consuming too much sugar can result in a range of health risks, including weight gain, you may think that artificial sweeteners make a good alternative. Unfortunately, though, Wen says that these sugar replacements can also lead to inflammation.
"While they may seem like a healthy alternative to sugar, artificial sweeteners can actually lead to inflammation in the body, which can contribute to weight gain and other health issues," she says. Instead, you're better off sticking to natural sweeteners whenever possible.
While making changes to your diet and cutting out inflammatory foods like this may be difficult at first, your body will likely thank you in the end. By prioritizing a healthy diet, in combination with a great workout routine, you'll be one step closer to a slimmer waistline.
2. Vegetable oils
Vegetable oils may sound harmless enough—after all, they come from vegetables, and vegetables are healthy, right? However, Richards warns that many vegetable oils are actually highly inflammatory and could be holding you back from your weight loss goals.
"Vegetable oils can be inflammatory due to an imbalance between omega-6 and omega-3 fatty acids," she explains. "While both types are essential for health, the typical Western diet contains an excessive amount of omega-6 fatty acids, primarily found in vegetable oils like corn, soybean, and sunflower oils."
When you consume to many omega-6 fatty acids, she tells us, your body could produce more pro-inflammatory molecules in your body. For this reason, it's important to prioritize healthy fats instead. "In contrast, omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts, have anti-inflammatory properties," Richards notes. Replacing vegetable oils with healthy fat-rich olive oil is one good way to go.
3. Granola
Granola, often seen as a nutritious choice for breakfast due to its healthy ingredients like nuts and oats, can actually be harmful when store-bought varieties are laden with added sugars and unhealthy fats. These ingredients can cause inflammation throughout the GI tract and body, leading to a slower metabolism. The high calorie density and added sugars in many commercial granola brands can also contribute to weight gain if consumed regularly.
"Granola is typically loaded with added sugars, unhealthy fats, and calories," nutritionist Jesse Feder says. "The high amount of sugar and fats can cause inflammation throughout the GI tract and body. This can lead to a slower metabolism as well."
Feder recommends looking for granola with minimal added sugars and simple ingredients or making your own homemade granola to control what goes into it.
4. Soda
Soda, a popular and widely-consumed beverage, poses a dual threat to health by fostering inflammation and contributing to weight gain. Packed with added sugars, sodas can lead to a rapid surge in blood sugar levels when consumed in excess. Furthermore, the liquid calories provided by sodas can easily lead to an increased overall caloric intake, potentially contributing to weight gain over time.
Moody lists several reasons why this sugar-laden drink needs to be cut out of your diet, especially when it comes to inflammation and weight gain.
"Depending on the brand, a standard 12-ounce can of soda can have 120 - 180 calories. While this isn’t a huge number, it’s important to note that there are zero nutrients to be found in soft drinks. Soft drinks are typically made from high fructose corn syrup with some artificial colors and flavors added and then infused with carbonated water to give those signature bubbles," she notes.
Moody further warns that soda is "essentially liquid sugar. However, corn syrup is just another form of sugar, and consuming a volume this large too often can cause inflammation in the body that can make it more difficult to lose weight and put you at risk for chronic diseases."
5. Fruit Juice
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 the 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.
6. Granola Bars
Granola bars often seem like a healthy choice for an on-the-go breakfast. However, they're typically packed with refined grains, added sugars, and dried fruits or chocolate chips, which means they can quickly elevate blood sugar levels and contribute to inflammation. Consistent consumption of these high-carb snacks can lead to insulin resistance over time. Additionally, their calorie density and high carbohydrate content can contribute to excessive calorie intake, hindering weight loss efforts.
"These are glorified chocolate bars without the satisfaction that you get from eating a chocolate bar. They are high in added sugar and high in calories for a very small amount. Skip the granola bars because they really aren’t adding anything to your diet. If you need a snack throughout the day, try making your own trail mix with mixed nuts for protein and healthy fat, popcorn for fiber and whole grains, and a piece of fruit for fiber. This is the ultimate combination to help manage blood sugars and reduce the risk of insulin resistance," says Michelle Saari, MSc, RD from eHealth project. As always, stick to whole foods, instead for a healthier body.
