1. Candy Bars
Candy bars are loaded with refined sugars, which can spike blood sugar levels. This rapid increase triggers the release of insulin, a hormone that helps store excess glucose as fat, particularly around the abdomen.
"Loaded with sugars, unhealthy fats, and artificial ingredients, candy bars promote inflammation and contribute to weight gain, particularly around the abdomen," Richards says.
2. Commercial baked goods
Commercial baked goods are usually made with refined flour, which lacks fiber and essential nutrients. These refined carbohydrates can cause rapid increases in blood sugar and insulin levels, promoting fat storage and inflammation.
"Items like cakes, cookies, and pastries often contain refined sugars, trans fats, and preservatives, all of which can trigger inflammation and contribute to visceral fat accumulation," she notes.
3. Sugary breakfast cereals
Many sugary cereals are low in essential nutrients, despite being fortified with vitamins and minerals. They are primarily composed of empty calories, which contribute to weight gain without providing the necessary nutrients for overall health.
Richards says that "many cereals marketed to children and adults alike are high in added sugars and lack sufficient fiber, leading to blood sugar spikes and increased belly fat over time."
4. Soda and sugary drinks
These beverages are high in calories but lack important nutrients, providing what are known as "empty calories." Consuming a lot of empty calories can lead to a caloric surplus, which the body stores as fat, often around the belly. Over time, high sugar intake can lead to insulin resistance, a major factor in chronic inflammation and metabolic disorders.
"Regular consumption of sugary beverages like soda and energy drinks is linked to abdominal obesity and increased inflammation due to their high sugar content and lack of nutritional value," she shares.
5. Flavored yogurts
To make flavored yogurts taste better while being labeled as low-fat, manufacturers often increase the sugar content. This substitution can result in an unhealthy product that still promotes fat accumulation and inflammation.
"Often touted as healthy but loaded with added sugars and artificial flavors, flavored yogurts can disrupt gut health and contribute to belly fat accumulation," Richards notes.
6. Ice cream
Despite being high in calories, ice cream offers little in the way of necessary nutrients. It provides minimal vitamins, minerals, and fiber, making it a source of "empty calories." Regular consumption of such nutritionally poor foods can lead to weight gain and health issues.
Richards says that "while delicious, ice cream is high in sugar and saturated fats, both of which can promote inflammation and contribute to weight gain, especially around the midsection."
7. Sweetened granola bars
Granola bars are often marketed with health claims such as "all-natural," "organic," or "high in protein," which can lead to overconsumption due to the perception that they are healthy. This can contribute to a higher intake of sugars and unhealthy fats, leading to weight gain and inflammation.
"Despite their health halo, many granola bars are packed with added sugars and unhealthy fats, contributing to inflammation and belly fat over time," she says.
8. Fruit juices
Unlike whole fruits, fruit juices lack dietary fiber. Fiber in whole fruits slows down the absorption of sugar, helping to maintain steady blood sugar levels. Without fiber, the sugar in fruit juice is quickly absorbed into the bloodstream, leading to insulin spikes and increased fat storage.
"Even 100% fruit juices are high in natural sugars that can lead to blood sugar spikes and increased belly fat when consumed in excess. Whole fruits are a healthier alternative due to their fiber content, which slows down sugar absorption," Richards states.