A healthy diet is one of the most crucial components of a healthy life. The food you eat plays a central role in every aspect of your wellbeing, from weight management to gut health to brain function. And while there’s a wide range of delicious, healthy ingredients you can add to your plate to look and feel your best, it’s also important to reduce your intake of harmful, inflammatory foods. As it turns out, consuming too many of these could contribute to the accumulation of visceral fat—and take a toll on your overall health.
To highlight a few of the worst inflammatory foods to consider cutting from your diet this summer, we spoke to dietitian Krutika Nanavati. Find her warnings—from margarine to artificial sweeteners—below.
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1. Margarine
Once upon a time, margarine seemed like a miracle alternative to butter. But the truth is, it's not really better—in fact, it comes with tons of health risks. Nanavati tells us that, for one, margarine typically contains trans fats that hinder fat metabolism and promote fat storage. For a better choice, she suggests, "Grass-fed butter or ghee provides a healthier, natural fat source." And tastes great!
2. Dried Fruits with Additives
Fruit is typically among the healthiest foods out there. But certain dried varieties could take a toll on your health if you're not careful. That's because, Nanavati says, commercial dried fruits often contain sulfites and added sugars that spike insulin and encourage fat retention. "Choose unsweetened, naturally dried fruits, or dry your own at home to avoid additives," she recommends. Noted!
3. Vegetable Oils
Be careful with your cooking oils. Nanavati warns that refined harmful vegetable oils like corn and soybean oil are high in omega-6 fatty acids, which can contribute to inflammation and inhibit fat loss, among other risks. She recommends switching to healthier alternatives: "Use extra virgin olive oil, avocado oil, or coconut oil for cooking and dressings." All of these come with tons of benefits!
4. Flavored Yogurts
Yogurt oftentimes makes for a great, healthy breakfast ingredient. However, flavored varieties come with risks. Flavored yogurts are frequently packed with added sugars and artificial flavors that spike insulin levels and promote fat storage. "Choose plain Greek yogurt and sweeten it with cinnamon or fresh fruit," Nanavati suggests for a more nutritious option.
5. Instant Noodles
Few meals are as convenient as good old instant noodles. However, what you save in time and effort, you'll pay for in health consequences. As Nanavati explains, instant noodles often contain TBHQ, a preservative associated with oxidative stress and fat accumulation. To make a healthier choice, Nanavati suggests, "Swap these out for whole-grain or lentil pasta, or make zucchini noodles for a lighter option." Got it!
6. High-Fructose Corn Syrup (HFCS)
Here's another sweetener that can do a number on your body. Found in many processed foods and drinks, high-fructose corn syrup, or HFCS, has a direct impact on your hunger hormones, which means it makes you more likely to overeat, ultimately leading to fat accumulation—especially around the midsection. "Use natural sweeteners like mashed fruits or pure maple syrup in small amounts instead," Nanavati advises.
7. Artificial Sweeteners
Artificial sweeteners are often seen as a healthier alternative to sugar. But while consuming an excessive amount of processed sugar certainly isn't a good idea, that doesn't mean artificial varieties don't come with risks of their own. According to Nanavati, they can disrupt gut microbiota, which plays a crucial role in fat storage and metabolic health. "They also confuse your body’s natural hunger cues," Nanavati explains, which can lead to overeating. Instead, she recommends natural options like monk fruit, stevia, or a dash of raw honey.
