As we navigate the complex landscape of modern diets, it’s crucial to be aware of the impact certain processed foods can have on our blood sugar levels and overall health. Some processed foods not only spike blood sugar rapidly but can also contribute to the accumulation of belly fat, a risk factor for various metabolic disorders. Understanding these worst offenders empowers us to make informed choices about what we consume, ultimately promoting better health outcomes.
We spoke with Emily Johnson, RD, nutritionist from Juicereport; Michelle Saari, RD MSc, health and nutrition specialist at eHealth Project; and Juliana Tamayo, MS, RD, registered dietitian and health expert at Fitness Clone to learn about the four worst processed foods that can spike your blood sugar and lead to belly fat. They revealed that sugary cereals, soda, granola bars, and sweetened yogurts are the ones to avoid.
Sugary Cereals
Sugary cereals, while often enjoyed for their sweet taste and convenience, can have detrimental effects on health when consumed regularly. Packed with refined sugars and lacking in fiber, these processed foods can lead to rapid spikes in blood sugar levels, followed by crashes that leave individuals feeling fatigued and hungry.
"These sugary cereals tend to have a lot of added sugars and refined carbs which spikes blood sugar and insulin levels resulting in a slower metabolism, and increases fat storage in the belly," says Johnson. Opting for whole-grain, low-sugar alternatives or incorporating protein and fiber-rich foods into breakfast can help stabilize blood sugar levels and support overall health.
Soda
It's no surprise that consuming drinks like soda can cause spikes in blood sugar levels, as the body swiftly absorbs the large amount of added sugars present in this unhealthy beverage. This sudden influx of sugar can overload the body's ability to regulate blood sugar levels, potentially leading to insulin resistance over time.
"This is the number 1 source of empty calories that I hear from most of my clients looking to lose weight, and it’s always the first thing I tell them to drop from their diet. Pop or soda, depends where you’re from what you refer to it as, is one of the most useless drinks we have today. It offers zero nutritional value, and is only harmful to our health. It is loaded with sugar, and causes blood sugar spikes, which can be detrimental to anyone's health that struggles with diabetes," says Saari.
Choosing water, herbal teas, or other low-calorie beverages as alternatives to sugary sodas can help mitigate these health risks and support overall well-being.
Granola bars
While some granola bars may contain nutritious ingredients like oats, nuts, and seeds, they are frequently supplemented with sweeteners such as honey, high-fructose corn syrup, or sugar alcohols to enhance flavor. Moreover, many granola bars are highly processed and may contain unhealthy fats like hydrogenated oils or palm oil, which can further contribute to weight gain and metabolic disturbances.
"These are glorified chocolate bars without the satisfaction that you get from eating a chocolate bar," Saari says. "They are high in added sugar and high in calories for a very small amount." She recommends skipping this food "because they really aren’t adding anything to your diet." Instead, she says, you can try to make your own trail mix with mixed nuts (packed with benefits!) for protein and healthy fat. You may also opt for popcorn for fiber and whole grains, or a simple piece of fruit for fiber. "This is the ultimate combination to help manage blood sugars and reduce the risk of insulin resistance," she says.
Sweetened yogurt
Sweetened yogurt, despite being perceived as a nutritious choice, often contains high levels of added sugars that can lead to spikes in blood sugar levels and contribute to the accumulation of abdominal fat. While yogurt itself is a good source of protein and probiotics, the addition of sugars to enhance flavor can outweigh its health benefits.
"These days, you will notice that commercial yogurts are full of sugar and sweeteners with minimal protein content. Avoid regular yogurts that have no protein and only give you excess sugar," Tamayo warns. Stick to plain options topped with fruit and other healthy toppings instead.
