Maintaining a healthy diet is crucial to more than just a slim waistline. Your diet can influence everything from your energy levels to your risk of disease. When it comes to weight management and cardiovascular health, choosing the right foods can play an especially critical role in things like reducing visceral fat and inflammation. There are a lot of great, anti-inflammatory foods to consider adding to your plate for your health; but on the other side of that coin, there are many things you could be eating on a regular basis that are making matters worse.
To shed some light on a few potentially harmful foods that could be increasing inflammation and contributing to fat accumulation, we spoke to dietitian Krutika Nanavati. Find all of her warnings and expert insight below.
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1. 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. “"hey 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.
2. 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.
3. 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!
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. 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!
6. 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!
7. 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!
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