1. Sugary Cereals
Sugary cereals, while often enjoyed for their sweet taste and convenience, can have detrimental effects on health when consumed regularly. Packed with refined sugars and lacking in fiber, these processed foods can lead to rapid spikes in blood sugar levels, followed by crashes that leave individuals feeling fatigued and hungry.
"These sugary cereals tend to have a lot of added sugars and refined carbs which spikes blood sugar and insulin levels resulting in a slower metabolism, and increases fat storage in the belly," says Emily Johnson, RD, nutritionist from Juicereport. Opting for whole-grain, low-sugar alternatives or incorporating protein and fiber-rich foods into breakfast can help stabilize blood sugar levels and support overall health.
2. Soda
It's no surprise that consuming drinks like soda can cause spikes in blood sugar levels, as the body swiftly absorbs the large amount of added sugars present in this unhealthy beverage. This sudden influx of sugar can overload the body's ability to regulate blood sugar levels.
"This is the number 1 source of empty calories that I hear from most of my clients looking to lose weight, and it’s always the first thing I tell them to drop from their diet. Pop or soda, depends where you’re from what you refer to it as, is one of the most useless drinks we have today. It offers zero nutritional value, and is only harmful to our health. It is loaded with sugar, and causes blood sugar spikes, which can be detrimental to anyone's health that struggles with diabetes," says Michelle Saari, RD MSc.
Choosing water, herbal teas, or other low-calorie beverages as alternatives to sugary sodas can help mitigate these health risks and support overall well-being.
3. Granola bars
While some granola bars may contain nutritious ingredients like oats, nuts, and seeds, they are frequently supplemented with sweeteners such as honey, high-fructose corn syrup, or sugar alcohols to enhance flavor. Moreover, many granola bars are highly processed and may contain unhealthy fats like hydrogenated oils or palm oil, which can further contribute to weight gain and metabolic disturbances.
"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 yogurt
Sweetened yogurt, despite being perceived as a nutritious choice, often contains high levels of added sugars that can lead to spikes in blood sugar levels and contribute to the accumulation of abdominal fat. While yogurt itself is a good source of protein and probiotics, the addition of sugars to enhance flavor can outweigh its health benefits.
"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," Juliana Tamayo, MS, RD, registered dietitian and health expert at Fitness Clone warns. Stick to plain options topped with fruit and other healthy toppings instead.
5. Cookies
Laden with refined sugars, unhealthy fats, and artificial additives, regular consumption of cookies can contribute to insulin resistance, a sluggish metabolism, and unwanted weight gain.
Valeria Dolbel, founder of Beauty Diets, says treats like pies, cookies, and cakes "are the food category that contributes the most calories accounted for added sugar intake yet provide little to no nutritional value."
"Low fiber and highly refined grains increase the risk of weight gain and higher levels of belly fat," Dolbel explains, adding that your favorite cookie likely "causes belly fat due to highly-processed ingredients such as butter, sugar, and refined flour."
6. Processed Meats
Processed meat snacks, such as beef jerky, sausages, and pepperoni sticks, have gained popularity as convenient on-the-go options. However, these products are often high in unhealthy fats, sodium, and preservatives, making them a potential contributor to weight gain.
Mary Sabat, MS, RDN, LD from Ace Personal Trainer, says, "Beef jerky, sausages, and hot dogs are high in unhealthy fats and additives that can contribute to weight gain, including visceral fat."
Excessive consumption of processed meat snacks can lead to an increased calorie intake and may promote overeating due to their addictive flavors and convenient packaging.
To replace processed meat snacks with healthier options, consider choosing whole foods like fresh or dried fruits, vegetable sticks with hummus, nuts, and seeds for their nutrient density and satiety. Greek yogurt, cheese, hard-boiled eggs, and avocado slices offer protein and healthy fats.
7. Candies
Despite the wide array of flavors and varieties available, from fruity gummies to rich chocolates, candies cause a rapid spike in blood sugar levels, leading to increased insulin production to help regulate glucose levels.
Moreover, the high calorie content of candies, often devoid of essential nutrients, can contribute to a slowed metabolism and increased fat storage, ultimately leading to weight gain.
Sabat elaborates on candies by pointing out their high-sugar, low fiber content and artificial ingredients. "Most candies contain high amounts of added sugars, such as sucrose and high fructose corn syrup. These sugars can feed harmful bacteria in the gut, leading to an imbalance in the gut microbiome. An overgrowth of harmful bacteria can result in digestive issues, inflammation, and compromised gut health. Fiber acts as a prebiotic, nourishing beneficial gut bacteria and promoting a balanced gut microbiome. Without enough fiber, the gut's ecosystem can become imbalanced, potentially leading to gastrointestinal problems," Sabat states.
8. Muffins
Many store-bought muffins are loaded with refined sugars, processed flours, and unhealthy fats, regardless of their flavor variety. Whether it's blueberry, chocolate chip, or banana nut, these muffins typically contain high levels of refined carbohydrates, which can quickly spike blood sugar levels and contribute to insulin resistance over time.
"You may call them muffins, but my brain says, cake. Whether they're from a bakery or a box, traditional muffins are high in calories and fat, which could lead to belly fat over time. Some of them contain over 350 calories per muffin," Lisa Andrews, MEd, RD, LD, a registered dietitian nutritionist, warns.
9. Store-bought Trail Mix
Many commercially available trail mixes contain a mix of nuts, dried fruits, and sometimes candies or chocolate. While nuts offer beneficial nutrients, the overall calorie density of trail mix can be high, especially when combined with sugary additions. The dried fruits often contain added sugars, and the chocolate or candies contribute extra calories and refined sugars.
Andrews elaborates further and says, "Trail mix, similar to granola bars, may look innocent. However, the calorie load can be quite high between the dried fruit, nuts, and chocolate pieces in the bag. Unless the serving is portioned out, it's easy to overeat these crunchy, chewy nuggets, which can lead to weight gain."
10. White Bread
Despite its widespread popularity, white bread lacks the essential nutrients and fiber found in whole grains, leading to rapid spikes in blood sugar levels. This rapid increase in blood sugar triggers the release of insulin, which over time can contribute to insulin resistance. Furthermore, the refined nature of white bread means it's quickly digested and leaves you feeling hungry shortly after consumption, potentially leading to overeating and weight gain in the long run.
Krutika Nanavati, registered dietitian and nutritionist, says white bread "lacks fiber and thus digests quickly. This leads to immediate glucose spikes and subsequent crashes, driving hunger and overeating."
11. High-Calorie Coffee Drinks
High-calorie coffee drinks, such as sugary lattes and flavored concoctions, can unwittingly contribute to weight gain and a slow metabolism due to their excessive calories and added sugars. While coffee itself is a low-calorie beverage, the extras like syrups, whipped cream, and sugary flavorings can quickly turn a seemingly innocuous drink into a calorie-laden treat. Regular consumption of these high-calorie coffee beverages may lead to an increase in daily calorie intake and hinder weight loss efforts.
Shana Abraham, NASM certified personal trainer and Precision Nutrition certified nutrition coach, says that "coffee drinks with excessive sugars, syrups, and whipped cream contribute empty calories. Choosing black coffee or adding a splash of unsweetened milk can keep your morning beverage low in calories and support weight loss."
12. Fruit juice
Fruit juice, often perceived as a healthful beverage, can paradoxically contribute to inflammation and weight gain due to its concentrated sugar content. While natural fruit sugars are accompanied by beneficial nutrients when consumed in whole fruits, the juicing process extracts the liquid, leaving behind concentrated sugars without the fiber and other compounds that help mitigate their impact.
"Commercial fruit juices often have added sugars and lack the fiber present in whole fruits. Consuming fruit juice without the fiber can lead to a rapid increase in blood sugar levels, promoting inflammation. The body doesn't register liquid calories as well as solid ones, leading to overconsumption and potential weight gain. The absence of fiber in fruit juice can also impact satiety, making it easier to consume more calories from other sources," Kimberly Booker, RD, says.