In the pursuit of a healthier lifestyle, a crucial aspect for many individuals is maintaining an optimal weight. This often involves a combination of adopting a nutritious diet and incorporating regular physical activity. The significance of healthy foods in achieving weight loss cannot be overstated, as they provide essential nutrients and contribute to overall well-being. However, the landscape of what is considered “healthy” can be nuanced, and some seemingly virtuous food choices may unintentionally hinder weight loss efforts.
We spoke with nutritionist Anju Mobin, who writes for Best of Nutrition; Karlie Henderson, certified holistic nutritionist and founder of Karisma Nutrition; and Meaghan Greenwood, a registered nutritionist and health coach at Hourglass Waist, to learn about three surprising healthy foods that can make weight loss more difficult. They revealed that granola, juices/smoothies, and flavored yogurts are the ones to minimize.
Granola
Granola, often perceived as a health-conscious breakfast or snack choice, can present a paradox for those aiming for weight loss. While it's true that granola can offer beneficial nutrients like fiber, whole grains, and nuts, it frequently conceals added sugars and high-calorie ingredients.
"Granola bars are often advertised as a healthy snack to fill an empty stomach. But in reality, they are rich in simple sugars that can only cause a crash after a few hours," says Mobin.
Commercially available granola products often come laden with sweeteners, oils, and dried fruits, substantially increasing the calorie count.
Juices/Smoothies
While these drinks may contain a wealth of vitamins and antioxidants from fruits and vegetables, they can also be deceptively high in calories and sugars. Commercially prepared versions may include added sugars, leading to an increased calorie load.
Henderson elaborates further, "While they do come with a boost of vitamins, many juices and smoothies are essentially fructose aka sugar hits without the fiber that keeps us feeling full. This is a disaster for our metabolism. This can also lead to insulin spikes, and over time, contribute to insulin resistance. Insulin is our main fat storage hormone and it's this hormone that leads to type 2 diabetes. As for smoothies, if not crafted properly, often combine high-sugar fruits with protein or dairy, which can raise insulin levels and increase cortisol (our stress hormone), and cause inflammation leading to stubborn belly fat and gut issues."
Flavored Yogurts
Flavored yogurts, often marketed as a convenient and healthy snack, can inadvertently hinder weight loss efforts due to their hidden sugars and additives. While yogurt itself is a rich source of calcium, protein, and probiotics, many commercially available flavored varieties contain excessive amounts of added sugars to enhance taste.
Greenwood says, "Flavored yogurts are often high in added sugars, which can contribute to visceral fat accumulation. In addition, they may be lower in protein and healthy fats than plain yogurts, which can make them less satiating and more likely to lead to overeating."
