A healthy diet is one of the most crucial factors to prioritize when you’re trying to lose weight or simply follow a healthy lifestyle. In addition to eating a range of nutritious whole foods, health experts agree that limiting your consumption of processed foods is so important. Over time, these foods, which are stripped of their nutrients and loaded with additives, can put you at risk of increased visceral fat, heart disease, diabetes, and more. So, what are some of the worst foods out there?
To learn more, we spoke with Catherine Gervacio, a registered dietitian and nutrition writer for Livin.Fit. She said that fast food fries, canned meats, and store-bought cakes are the worst foods for visceral fat accumulation, heart disease, and diabetes. This is because they are all rich in unnecessary trans fats and sugars. They are full of “empty calories.” Find out more about these highly processed foods below!
READ MORE: 2 Ultra-Processed Frozen Foods You Should Stop Eating ASAP–They’re So Bad For Your Overall Health!
1. Fast Food Fries
As you probably already know, pulling up to the McDonald's drive-through and ordering a large side of fries on a regular basis can have serious health consequences. Not only can fast food fries cause visceral fat accumulation, but if you eat this salty treat too frequently, it can lead to heart disease and weight gain. This is largely thanks to the oil they're deep-fried in.
"These kinds of fries are high in trans fat which not only causes inflammation but [they] also contributes to the increase in visceral fat (belly fat)," Gervacio explains. "Trans fat is known to transfer the stored fat to the body's abdominal region. A person who adheres to a required caloric requirement, but has an actual diet high in trans fat, can still experience belly fat."
Plus, fast food fries are coated in excessive salt which can result in hypertension, stroke, and heart disease. And, a high-sodium diet can also lead to bloating and gastrointestinal discomfort. But, if you're still craving a delicious snack, you can make your own fries at home. That way, you can have control over the ingredients and the way they're cooked. Slicing up potatoes (especially sweet potatoes) and throwing them into an air fryer can be a health-conscious way to make your own french fries!
2. Canned Meats
Canned meats like spam are another highly processed food that can be detrimental to your heart health. This is because they are very high in calories, fat, saturated fat, and sodium. And, canned meats might also be high in fats and oils that are meant to add flavor which can really add extra calories. All of those ingredients can lead to a range of health issues like visceral fat accumulation and heart disease.
"This meat is highly processed and contains a lot of bad lipids like cholesterol," Gervacio notes. "Cholesterol can contribute to a lot of metabolic diseases including heart disease because it can get stuck in the arteries and cause high blood pressure which puts stress on the heart. Also, it may contain a lot of sodium which can aggravate an already existing blood pressure problem or heart disease."
Like fast food fries, she adds that canned meats are also high in sodium. "Sodium holds onto water so a high amount of it adds pressure to the blood vessels. This will eventually lead to high blood pressure," she adds. Yikes! That's why you may want to consider leaving this food (and most canned foods) on the shelf next time you're grocery shopping.
3. Store-Bought Cakes
Store-bought cakes, like other baked goods, are undeniably delicious. But, all that sweetness comes at a price—your metabolism ends up suffering from all of the excess sugar and refined carbs in these treats. Gervacio says that store-bought cakes contain a huge amount of sugar. This only contributes to high glucose levels because of their lack of vitamins, minerals, or antioxidants. "Cakes are also called 'empty calorie' foods because they do not contain significant amounts of nutrients to benefit the body other than calories. Sugars increase the blood glucose level which the body [stores] as fat when not used as energy," she warns.
"As the fat storage increases, the liver would gradually [becomes] resistant to insulin and may not efficiently respond to take up extra glucose in the blood," Gervacio adds. "As a result, the pancreas would exert more effort to produce insulin and maintain glucose at the normal range. If the insulin level is not enough to process the high level of glucose, diabetes may occur." Baked goods like cookies and muffins 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 if they're consumed in excess.
The Bottom Line
So, instead of eating processed foods like fast food fries, canned meats, and store-bought cakes, Gervacio has some suggestions. "Choose foods that are in their most natural state as much as possible," she says. "Avoid convenient and fast food items and make an extra effort to cook your own meals and carry them along with you. A healthy diet with lots of fiber from fruits, veggies, wholesome carbs, lean proteins, and good fats is ideal to ensure good health for a lifetime." If you want to lose weight or just keep your body healthy overall, limiting your intake of processed foods and added sugars is crucial. While it's fine to treat yourself to something sweet every now and then, remember that moderation is key.
