The foods you choose to put into your body each day play an undeniable role in your overall health. In addition to providing you with the energy you need to take on each day, your diet is also a crucial component to every area of your wellbeing. It can even impact your body’s ability to absorb glucose. If you consume a diet rich in processed foods, you put yourself at risk of insulin resistance, which is a condition where your cells become less responsive to the effects of this blood sugar-regulating hormone. And when your cells build a resistance to insulin, your pancreas will produce more of it, leading to elevated insulin levels in your blood. This could result in increased storage of fat and may ultimately even lead to serious issues like fatty liver disease, type 2 diabetes, and heart disease. For this reason, it’s crucial to make efforts to manage your insulin levels—and one of the best ways to do that is by maintaining a balanced diet. In addition to adding blood sugar-stabilizing foods to your plate, it’s also important to cut out processed foods that may lead to insulin resistance.
To shed some light on a few of the worst processed foods that could hinder your body’s response to insulin and ultimately lead to weight gain, we spoke to dietitian Catherine Gervacio. She told us that sweets, French fries, bacon, and white bread are among the biggest culprits. Find all of her expert insight regarding the risk of these foods below.
1. Sweets
It probably isn't a surprise to hear that consuming too much sugar could lead to higher blood sugar. But it's worth stating: If you overindulge in sweets like candy and sugary pastries, you're putting yourself at risk of insulin resistance and weight gain.
Gervacio warns of this: "Consuming excessive refined sugar can spike blood glucose levels, leading to insulin resistance over time." Luckily, natural sweeteners provide a healthier alternative. She recommends honey or maple syrup.
"Better yet, focus on whole fruits for sweetness," Gervacio recommends.
2. Fast-food French fries
As much as we want to say "yes" when asked if we want fries with that, it's important to remember that consuming fried foods like this can do some serious damage to your body. This is especially true of this popular fast food side.
"French fries contain trans fat that contributes to inflammation and insulin resistance by interfering with the normal function of insulin," Gervacio says. "Also, trans fat is linked to an increase in visceral fat, which is stored around internal organs."
If you really can't kick your fry habit, she offers a compromise: "Prepare French fries at home instead and bake them." However, "It’s also best to have boiled potatoes instead or opt for sweet potatoes for a lower glycemic index food." In fact, sweet potatoes offer up some great health benefits.
3. Bacon
Bacon is an undeniably delicious meat. However, it also comes with a lot of health risks when eaten in excess. While you may be aware of how consuming processed meats can affect your heart, it's also worth noting that bacon could lead to insulin resistance.
"It is a type of meat that is processed and may contain artificial ingredients that disrupt the metabolic process and contribute to insulin resistance," Gervacio says. "This disruption can lead to imbalances in hunger and satiety signals, potentially promoting overeating and weight gain."
Instead, she says "Focus on whole, minimally processed proteins, vegetables, and fruits to support overall health and insulin sensitivity." Got it!
4. White bread
While white bread may be the bread of choice for many thanks to its great taste, it's also one of the least healthy options. It can lead to a range of health issues, including insulin resistance and weight gain.
"Refined carbohydrates like white bread can cause rapid strikes in blood sugar, promoting insulin resistance and weight gain," Gervacio says. In contrast, complex carbs are a much better option that could even support healthier blood sugar levels. "Choose whole grains like quinoa, brown rice, and whole wheat bread for sustained energy and better blood sugar control," she concludes.
