On a short-term scale, inflammation is a natural part of your body’s healing process. However, when inflammation becomes chronic, it can contribute to the development of serious health issues, such as cardiovascular disease, autoimmune disorders, type 2 diabetes, and obesity. One of the most important factors to consider in order to lower inflammation and reduce your risk of these consequences is your diet. There are many anti-inflammatory foods you can add to your meals—and there are also a lot of foods you should cut out if you want to avoid chronic inflammation.
To discover a few of the worst foods and beverages that contribute to chronic inflammation and weight gain, we spoke to Heidi Moretti, MS, RD. She told us that flavored coffee, muffins, ice cream, and French fries are among the biggest offenders. Read on to learn more about the risks of each.
1. Flavored Coffee
Many of us indulge in an energizing cup of coffee every morning. And luckily, black coffee comes with health benefits! However, adding too much sugar to your mug could have serious consequences on your health over time, including inflammation and weight gain. According to Moretti, the seemingly innocuous ritual of starting the day with a flavored coffee drink comes with risks. "Flavored coffee drinks are loaded with an unbelievable amount of inflammatory sugars and additives" she says. Moretti emphasizes that this sugar-laden beverage induces insulin resistance, sabotaging the body's ability to burn calories effectively. Furthermore, the daily sugar onslaught deprives the body of essential fat-burning nutrients.
2. Muffins
A sugary breakfast can be hard to resist, but it's important to avoid sugar-loaded, refined carbs, like muffins, if you want to keep your body inflammation-free and your waistline slim. Moretti doesn't mince words when she describes muffins as "cake for breakfast in disguise." Regardless of their fiber content, she asserts that many muffins are guilty of harboring "way too much sugar that causes inflammation and easily contributes to weight gain." Moretti advocates for steering clear of these high-carb options and opting instead for nutrient-dense breakfast alternatives to set a positive tone for the day.
3. Ice Cream
Got a sweet tooth? There's nothing like an ice cream cone after dinner. Unfortunately, though, regularly enjoying this sweet treat could contribute to chronic inflammation and weigh gain. Moretti points out that ice cream is "easy to overeat and is loaded with inflammatory sugar and additives." Its palatability, she warns, makes it a calorie-dense temptation, and "before you know it, you can easily eat more than 800 calories of indulgent dessert." Yikes! Luckily, there are a lot of healthy desserts to replace it with.
4. French Fries
Want some fries with that? Maybe it's best to skip 'em. French fries may be a delightful side dish, but Moretti warns of their health hazards: "French fries have highly processed and oxidized seed oils which cause inflammation in the whole body and pack in way too many calories," she tells us. She further explains that these inflammatory oils not only trigger inflammation but also create insulin resistance, making it challenging to burn calories effectively.
The bottom line
Of course, there's nothing wrong with treating yourself every once in a while. However, it's important not to make a habit out of eating these foods on a regular basis if you want to keep your body as healthy as possible. By heeding Moretti's advice and moderating the intake of flavored coffee drinks, muffins, ice cream, and French fries, you'll be doing yourself a major favor. Remember, the path to a healthier lifestyle begins with informed and mindful choices in the kitchen.
