Processed foods have become a staple in many diets, thanks to the fact that they offer convenience, accessibility, and, oftentimes, crave-worthy flavors. However, behind all of these perceived benefits, there are also a wide array of health risks associated with a diet composed of processed foods. That includes the fact that many processed foods are notorious for causing rapid spikes in blood sugar levels, contributing to weight gain and a myriad of health issues. When blood sugar levels soar, the body responds by releasing insulin to bring them back down, often leading to the storage of excess glucose as fat. This rollercoaster effect not only disrupts energy levels but also promotes overeating and cravings for more sugary or processed foods, perpetuating a vicious cycle of weight gain and metabolic imbalance.
To shed some light on a few of the worst processed foods and beverages that could lead to and worsen these issues, we spoke to Michelle Saari, MSc, RD from eHealth project; Lisa Richards, creator of The Candida Diet; and Juliana Tamayo, MS, RD, registered dietitian and health expert at Fitness Clone. They told us that breakfast cereal, baked goods, granola bars, sweetened beverages, and sweetened yogurt are among the worst choices. Read on for all of their expert insight on the matter.
1. Breakfast cereal
There's no denying that breakfast cereal is convenient and tasty. If you don't have time to cook yourself a full breakfast in the morning, it may seem tempting to pour yourself a bowl of this sugary treat. However, the unfortunate truth is that most cereals out there are packed with refined sugars and processed carbohydrates, making them a nightmare for your blood sugar.
"Not all breakfast cereals are made equal, but they tend to be high in sugar without much other nutritional value," Saari warns. Luckily, there are some healthy cereals out there; you just have to pay careful attention to the nutrition label. "If a cereal doesn’t have fiber, then there is nothing to help regulate your blood sugars. If you want to have a morning breakfast cereal, look for one that has less than 10% of the calories from sugar, ideally there should be no sugar added to it at all. You can help to regulate your blood sugars by eating it with chopped fruit for a source of fiber, and milk which is a good source of protein. By having protein and fiber with foods it can help to slowly release sugar to your blood steam which helps to control blood sugar spikes."
2. Baked goods
Indulging in a pastry on a Sunday morning can be a delicious ritual, but it's important not to make a habit out of eating baked goods if you want to keep your blood sugar levels steady and your waistline slim. Unfortunately, like breakfast cereal, most baked goods, including pastries and cookies, contain a staggering amount of refined carbs and sugar, making them a poor choice for your health.
"[Baked goods] are loaded with fat and sugar, none of which are beneficial for your health," Saari warns. "Rather than stopping at the coffee shop for a pastry, make sure that you have something prepared for yourself in the morning to grab on the go. Making some toast and putting all-natural peanut butter and bananas on it. These are both better options than buying baked goods." When in doubt, complex carbs are always a good way to go.
3. Granola bars
Need a quick breakfast on the go? You may think granola bars are a convenient—and even healthy—choice. However, although this pre-packaged breakfast is often marketed as a healthy food, the reality is that it can actually take a toll on your blood sugar, metabolism, and weight.
"These are glorified chocolate bars without the satisfaction that you get from eating a chocolate bar," Saari says. "They are high in added sugar and high in calories for a very small amount." She recommends skipping this food "because they really aren’t adding anything to your diet." Instead, she says, you can try to make your own trail mix with mixed nuts (packed with benefits!) for protein and healthy fat. You may also opt for popcorn for fiber and whole grains, or a simple piece of fruit for fiber. "This is the ultimate combination to help manage blood sugars and reduce the risk of insulin resistance," she says.
4. Sweetened beverages
Foods aren't the only offenders when it comes to blood sugar spikes and weight gain; many beverages out there also contain shocking amounts of sugar. Most sweetened beverages, like sodas, fruit drinks, and sweet teas, can pose a risk to your blood sugar regulation and weight loss goals. Sipping on these regularly is an easy way to sneak excess sugar into your diet, which we all know can do some serious damage to your health.
Richards warns that all that sugar "can lead to spikes in blood sugar levels and contribute to inflammation in the body," pointing out that sugary drinks have been associated with an increased risk of insulin resistance, which can lead to weight gain and other health problems." Fortunately, there are tons of tasty low-sugar beverages to choose, instead.
5. Sweetened yogurt
In many cases, yogurt can be a fantastic addition to your diet–the right kind could even help stabilize your blood sugar! Plain Greek yogurt, for example, offers a myriad of health benefits. However, sweetened varieties are a different story. Like the other items on this list, they're likely to add more sugar than you bargained for to your diet.
"These days, you will notice that commercial yogurts are full of sugar and sweeteners with minimal protein content. Avoid regular yogurts that have no protein and only give you excess sugar," Tamayo warns. Stick to plain options topped with fruit and other healthy toppings instead.
