Appetizers can range from healthy options like fresh vegetables and hummus to indulgent treats like cheese platters and fried snacks. Unfortunately, many frozen appetizers fall into the latter category. These convenient, pre-packaged items are often high in unhealthy fats, refined carbohydrates, and preservatives. Regular consumption of these frozen appetizers can wreak havoc on your gut health and weight loss goals by promoting inflammation, disrupting the gut microbiota, and contributing to excess calorie intake and fat storage, particularly around the abdomen.
We checked in with Johanna Angman, a registered dietitian and nutritionist, to learn about nine frozen appetizers that could wreak havoc on your gut and weight. She revealed that items such as breaded mozzarella sticks, mini quesadillas, and frozen stuffed jalapeños are the ones to stay away from. Read on to discover all nine and how they affect your gut and weight.
1. Breaded Mozzarella Sticks
While mozzarella sticks provide some protein and calcium from the cheese, they are generally low in essential nutrients and fiber. The lack of fiber means they do not promote satiety, leading to overeating. Moreover, foods low in nutrients can contribute to poor overall diet quality, impacting weight management and gut health.
"These are often loaded with saturated fats and highly processed ingredients, which can disrupt gut health and contribute to weight gain," she says.
2. Frozen Pizza Rolls
The dough used in pizza rolls is typically made from refined flour, which lacks fiber and essential nutrients. Refined carbohydrates can cause rapid spikes in blood sugar levels, prompting a quick release of insulin. Over time, frequent insulin spikes can lead to insulin resistance and promote fat storage, particularly around the abdominal area.
Angman states, "Packed with refined carbohydrates, unhealthy fats, and sodium, these can cause bloating, inflammation, and hinder weight loss efforts."
3. Mini Quesadillas
To enhance flavor and extend shelf life, frozen mini quesadillas often contain artificial additives, preservatives, and flavor enhancers. These substances can disrupt gut health by affecting the balance of the gut microbiota, leading to an unhealthy gut environment, increased inflammation, and digestive issues.
"Typically high in refined flour, cheese, and sodium, they can lead to digestive discomfort and sabotage weight management due to their calorie density," says Angman.
4. Frozen chicken wings
The additives, preservatives, and lack of fiber in frozen chicken wings can negatively affect the gut microbiome. A healthy gut microbiome is essential for proper digestion, nutrient absorption, and immune function. Disruption of this balance can lead to increased inflammation, digestive issues, and a higher risk of metabolic disorders.
"Coated in sugary or salty sauces, they're high in unhealthy fats and additives that can disrupt gut bacteria balance and add excess calories," she says.
5. Phyllo Dough Appetizers
Phyllo dough appetizers are often filled with ingredients like cheese, meats, or creamy sauces, all of which can be high in unhealthy fats, especially saturated fats. Consuming high amounts of unhealthy fats can lead to inflammation in the body and increase the risk of cardiovascular diseases.
"These often contain layers of butter or oils, contributing to digestive sluggishness and weight gain due to their high calorie and fat content," she notes.
6. Frozen spring rolls
Spring rolls, especially when deep-fried, can be calorie-dense. The combination of refined carbohydrates from the wrapper and high-fat fillings results in a significant calorie content per serving. Overconsumption of calorie-dense foods can lead to weight gain over time.
Angman states that "despite seeming healthy, they can be high in sodium and unhealthy oils, leading to water retention, bloating, and challenges with weight loss."
7. Potato Skins
Potato skins are usually fried up or piled high with stuff like cheese, bacon, and sour cream, which pumps up their not-so-healthy fat levels, especially the bad saturated fats. Eating a bunch of these unhealthy fats can stir up inflammation in your body and pack on the pounds.
"Loaded with cheese, bacon, and sour cream, they're high in saturated fats and calories, which can negatively impact gut health and weight control," says Angman.
8. Breaded Shrimp
Some frozen breaded shrimp may have a high sodium content, especially if they are pre-seasoned or come with dipping sauces. Excessive sodium intake can lead to high blood pressure, water retention, and bloating.
"Typically high in trans fats and sodium, they can disrupt gut flora and hinder weight loss efforts due to their processed nature," she reveals.
Frozen Stuffed Jalapeños
Stuffed jalapeños, especially if they contain cheese or fatty fillings, can be calorie-dense. They provide a lot of calories in a small serving due to the rich ingredients used for stuffing. Consuming calorie-dense foods regularly without balancing energy intake and expenditure can lead to weight gain over time.
"Often filled with cream cheese and processed meats, they're high in saturated fats and additives that can upset digestion and weight management efforts," she states.
