Carbohydrates are an essential macronutrient in our diets as they provide energy for the body. Since there are good carbs and bad carbs, it’s important to understand the effects of “bad” carbs in order to avoid health issues such as inflammation, weight gain, and metabolic disruptions. These unhealthy carbs are usually quickly digested, causing blood sugar spikes and promote fat storage. When consumed in excess over time, they can contribute to metabolic imbalances.
We checked in with various health experts to discover six foods to avoid at all costs because they can worsen inflammation, lead to weight gain, and wreak havoc on your metabolism. Some of the culprits are white flour, sugary drinks, baked goods, and more. Read on to discover all six!
1. White flour
White flour is mostly found in processed foods, and eating them can cause rapid spikes in blood sugar, which can lead to increased insulin production. This could eventually lead to fat storage and trigger inflammatory responses in the body.
“A major issue with white flour is that it lacks the fiber of whole grains, so it raises blood sugar and insulin quickly. This promotes fat storage plus the inflammation of body tissues,” says Dr. Michael Lahey, physician at My Weight Loss Partner.
2. Sugary drinks
High-sugar beverages such as soda and fruit juice also increase inflammatory markers in the body, which can promote inflammation. These drinks are simply empty calories that don’t provide any nutritional value, ultimately slowing down metabolism.
“Sugary drinks overload the body with liquid sugar, spiking insulin and encouraging fat accumulation. A single soda has 10 teaspoons of sugar but no nutrition,” says Dr. Ralph Waldo.
3. Chips
Although delicious, potato chips and similar snacks are usually made with refined oils such as vegetable or palm oil, which promote inflammation in the body. They’re also high in calories in comparison to each serving. This combination of refined ingredients and unhealthy fats could take a toll on your metabolism.
"Chips and cookies are engineered to be hyper-palatable but nutritionally void. Loaded with refined carbs, sugar, and bad fats, they cause insulin resistance, inflammation, and weight gain. A fast food meal can pack a day’s worth of empty calories," says Dr. Waldo.
4. Pasta
Pasta that’s made with refined flour can disrupt your metabolism due to its high carb content and lack of fiber. In some cases, the low-nutrient density of pasta leaves you feeling less satiated, increasing the likelihood of overeating.
"Pasta spikes blood sugar, promoting fat storage and inflammation. They lack fiber and nutrients to satisfy hunger," says Dr. Waldo.
5. Baked goods
Baked goods are usually high in simple carbs, which are rapidly digested, leading to blood sugar spikes and crashes. Like the other carbs mentioned, this can result in fat storage and promote insulin resistance.
"Baked goods like cakes, cookies, and pastries are often made with refined flour and sugar. They are high in calories, low in fiber, and can contribute to weight gain and metabolic issues when consumed in excess," says Trista Best, MPH, RD, LD, at Balance One Supplements.
6. Yogurt with added sugar
Yogurt, specifically Greek yogurt, is a protein-rich food that can provide several health benefits. However, this is not the case when it comes to commercial yogurts you see at the grocery store.
Salma Alsibai, RDN, says these sugary yogurts are an "inflammatory carb" that can "wreak havoc on our blood sugar levels, causing blood sugar spikes and crashes. With imbalanced blood sugar, we have another problem, which is chronically high insulin levels."
She adds, "insulin is a storage hormone, so when we consistently have high levels of insulin, all that sugar from our meals is now being pushed into fat storage in our bodies as opposed to being used for fuel and energy. This increase in fat storage then leads to rapid weight gain and an increase in the production of inflammatory markers such as CRP and inflammatory cytokines." Noted!
