It’s no secret that processed sweets can be a tempting indulgence—but regularly reaching for the wrong ones could be doing more harm than you think. According to nutritionists, many ultra-processed treats are loaded with ingredients that may disrupt gut health, trigger inflammation, and even contribute to unwanted weight gain over time. If you’re trying to support your digestive system and overall well-being, here are six gut-damaging processed sweets you may want to think twice about before adding to your cart.
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1. Chocolate Croissant
Chocolate-stuffed croissants, while delicious, are made primarily of refined white flour. This can lead to blood sugar spikes, promoting inflammation and contributing to weight gain over time.
"The combination of sugar and refined carbs leads to quick digestion and absorption, causing a rapid increase in blood sugar and insulin levels. This can result in increased fat storage and a higher risk of inflammation. The trans fats often found in these baked goods further exacerbate inflammation and negatively impact heart health," Johanna Angman, a registered dietitian nutritionist, says.
2. Candy
It may be a no-brainer that candy is one of the least healthy food categories, but it's important to remember just how damaging it can be to your body. Among other health risks, Adrienne Raimo, an integrative and functional dietitian, points out that excessive candy consumption can lead to insulin resistance and a slower metabolism, citing sour gummies, powdered sugar dips, candy bars, and candy corn as some of the worst options.
"Outside of the sugar and artificial flavors and colors, they don't come with any fat or protein (unlike, say, ice cream, which is still not a health food by any means) to help slow down the rate in which a bunch of sugar enters the system and spikes in the bloodstream," she explains. "The body then tries to pump out insulin to help bring blood sugar back down to normal by sending the sugar to our muscles, brain, and liver. Over time, the body can produce less insulin or the cells become less sensitive to the hormone (insulin resistance)." Yikes!
3. Donuts
Donuts are a beloved sweet treat that’s loved by people of all ages. However, this sugary snack is nothing but unhealthy fat and an overload of sugar. Eating donuts on a regular basis will not only cause weight gain, but can also lead to poor digestive health.
Nutritionist Lisa Richards, creator of The Candida, notes, "Donuts are made with refined carbohydrates, added sugars, and oils, all of which can spike blood sugar." Yikes! Furthermore, this snack is not filling and has empty calories, as Richards adds, "The rapid nature of the digestion of pastries leaves the individual hungry shortly after and ultimately eating again soon after."
4. Flavored yogurt
Flavored yogurt, while often tempting due to its sweet taste, can be detrimental to weight loss goals. Many commercially available flavored yogurts are laden with added sugars to enhance their taste, contributing significantly to calorie intake. Excessive sugar consumption can lead to increased calorie consumption and potential weight gain. Regularly indulging in sweetened yogurts may undermine efforts to control overall caloric intake, as these added sugars provide little nutritional value and can lead to cravings for more sugary foods.
Meaghan Greenwood, a registered nutritionist and health coach at Hourglass Waist, says, "Flavored yogurts are often high in added sugars, which can contribute to visceral fat accumulation. In addition, they may be lower in protein and healthy fats than plain yogurts, which can make them less satiating and more likely to lead to overeating."
5. Muffins
Muffins may seem like a decent breakfast option, especially if they boast ingredients like bran, fruit, carrot, and more. However, integrative health and nutrition coach Candace Stone, warns that this baked good is typically packed with sugar, which can lead to blood sugar spikes, inflammation, and belly fat over time.
"Muffins often masquerade as a healthy option," she notes. "However, most store-bought or bakery muffins are packed with refined flour, vegetable oils, and added sugars—ingredients that can quickly spike blood sugar and lead to fat storage, particularly around the midsection."
6. Granola
While granola is often perceived as a healthy breakfast choice due to its whole grain oats and nut content, it can actually contribute to bloating and gut issues for some individuals. Many store-bought granolas are loaded with added sugars and unhealthy fats, which can disrupt digestive function and lead to discomfort.
Alanna Kate Derrick, certified personal trainer and endurance sports nutrition coach, elaborates on why this healthy breakfast can be so hard to digest for certain people. "Granolas market themselves as the wholesome, fiber-rich option. But most commercial granolas are also loaded with added sugars and hard-to-digest nuts and seeds that can seriously mess with sensitive stomachs. I've had more than a few rough roll sessions thanks to that combination!" Noted.
