1. Flavored Yogurts
Sweetened yogurt, while seemingly harmless, can pose challenges for weight loss and overall health due to their high sugar content, which provides little satiety and can lead to cravings. This excess sugar can contribute to many risks, including inflammation and weight gain.
"Flavored yogurts with added sugars are a common item in many refrigerators. The excess sugar in these yogurts can contribute to inflammation and potentially lead to weight gain, as they may not provide the same satiety as plain yogurt without added sugars," dietitian Mary Sabat notes.
To support weight loss goals and promote a healthier lifestyle, it's best to choose plain, unsweetened yogurt and sweeten it naturally with fresh fruits or a drizzle of honey in moderation.
2. Smoothies
Smoothies, though convenient for incorporating fruits and vegetables into your diet, can easily lead to overconsumption due to their liquid form and high-calorie ingredients like sweetened yogurt, excessive fruits, or added sugars. This can contribute to weight gain and inflammation if not consumed mindfully. Store-bought smoothies are especially large culprits.
"Another unexpected ‘healthy’ offender is smoothies, especially those made with high-calorie ingredients like fruit juices, sweeteners, and excessive amounts of nut butter or yogurt. While they may seem like a good choice, these calorie-dense drinks can easily contribute to weight gain and inflammation if not consumed mindfully," Joanna Wen, certified health coach and founder of Spices & Greens notes.
3. Protein Drinks
While protein is essential, some commercially available protein drinks may carry hidden calories and sugars. Excess consumption can lead to a calorie surplus, hindering weight loss efforts. Additionally, relying solely on protein drinks as meal replacements can lack the diverse range of nutrients found in whole foods, potentially contributing to inflammation, among other risks.
"Protein drinks can be high in calories or sugar depending on the brand, check the label," Lisa Andrews, registered dietitian nutritionist at Health Insiders. She suggests considering other healthier alternatives made from whole foods that are protein-packed.
4. Granola
Granola, often seen as a nutritious choice for breakfast due to its healthy ingredients like nuts and oats, can actually be harmful when store-bought varieties are laden with added sugars and unhealthy fats. These ingredients can cause inflammation throughout the GI tract and body, leading to a slower metabolism. The high calorie density and added sugars in many commercial granola brands can also contribute to weight gain if consumed regularly.
"Granola is typically loaded with added sugars, unhealthy fats, and calories," nutritionist Jesse Feder says. "The high amount of sugar and fats can cause inflammation throughout the GI tract and body. This can lead to a slower metabolism as well."
Feder recommends looking for granola with minimal added sugars and simple ingredients or making your own homemade granola to control what goes into it.
4. Granola
Granola, often seen as a nutritious choice for breakfast due to its healthy ingredients like nuts and oats, can actually be harmful when store-bought varieties are laden with added sugars and unhealthy fats. These ingredients can cause inflammation throughout the GI tract and body, leading to a slower metabolism. The high calorie density and added sugars in many commercial granola brands can also contribute to weight gain if consumed regularly.
"Granola is typically loaded with added sugars, unhealthy fats, and calories," nutritionist Jesse Feder says. "The high amount of sugar and fats can cause inflammation throughout the GI tract and body. This can lead to a slower metabolism as well."
Feder recommends looking for granola with minimal added sugars and simple ingredients or making your own homemade granola to control what goes into it.
6. Fruit Juice
Fruit juice contains a lot of sugars that quickly enter your bloodstream, causing a rapid rise in blood sugar levels. Liquids are digested and absorbed more quickly than solid foods, causing the sugars in fruit juice to hit your bloodstream faster than eating whole fruits. This leads to quick increases in blood sugar and can cause inflammation.
The high sugar content of these beverages "can lead to spikes in blood sugar levels and contribute to inflammation in the body. Sugary drinks have been associated with an increased risk of insulin resistance, which can lead to weight gain and other health problems," Lisa Richards, creator of The Candida Diet notes.
7. Cereal
Many cereals are made from refined grains, which lack the fiber found in whole grains. These refined carbohydrates are quickly digested and absorbed into the bloodstream, leading to rapid increases in blood sugar levels. This quick digestion causes insulin to spike, which can contribute to insulin resistance and inflammation over time. The lack of fiber and high sugar content can also lead to overeating and subsequent weight gain, as the initial energy boost quickly fades, leaving you hungry again.
"Not all breakfast cereals are made equal, but they tend to be high in sugar without much other nutritional value. 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 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 in foods, it can help to slowly release sugar into your bloodstream, which helps to control blood sugar spikes," Michelle Saari, MSc, RD, from eHealth project says.
7. Sweetened Plant Milks
Oat, almond, and soy milks are all popular choices, whether you're sensitive to dairy, vegan, or just enjoy the taste. However, many commercial versions are sweetened and processed with ingredients like carrageenan, which may irritate the gut.
Elizabeth Katzman, a Functional Diagnostic Nutrition Practitioner (FDN-P), cautions that although they’re often marketed as healthy, the sugar content tells another story. Always read labels and opt for unsweetened varieties when possible.
8. Artificial Sweeteners
You may think that adding artificial sweeteners to your coffee is a viable option when compared to refined sugar. Unfortunately, though, Richards tells us that this sweet ingredient comes with its own share of health risks—especially when it comes to your gut.
Sucralose and aspartame, in particular, she says "can irritate the gut and cause dysbiosis in the gut’s microbiome." This dysbiosis (an imbalance in gut bacteria) can result in "gastrointestinal discomfort like gas, bloating, and worse." Plus, your gut health plays a crucial role in your body's ability to lose weight. Additionally, the sweet taste of artificial sweeteners could result in cravings for more sweets and actual sugar, making it a poor choice for weight loss all around.