1. Processed Granola Bars
Although they may seem healthy, store-bought granola bars are packed with hidden sugars, preservatives, and refined grains. These harmful ingredients could disrupt metabolic balance and lead to blood sugar spikes, increased calorie intake, gut issues, and potential weight gain. "Granola bars are the worst 'healthy' food for weight loss because they are full of inflammatory ingredients that prevent weight loss, including refined sugars and grains. Many food manufacturers claim that their granola bars are healthy because they contain oats, but the added ingredients in granola bars are what make them so unhealthy," says Heather Hanks, a nutritionist at Medical Solutions Barcelona. Choose minimally processed, low-sugar options whenever possible.
2. Fruit Juice
When fruits are juiced, their natural sugars become concentrated, leading to a beverage that is calorie-dense and can disrupt blood sugar levels. Excessive sugar intake is associated with weight gain and can trigger inflammatory responses in the body.
"When choosing a fruit juice, check for one that is 100% fruit juice, which means there is no added sugar. Some fruit juice may have as much added sugar as a can of soda, which can lead to an instant spike in blood sugar," Sheri Berger, RDN, CDCES, says.
3. Energy Bars
When you're in a rush, an easy-to-grab energy bar is often seen as a great on-the-go snack. These bars are also typically marketed as healthy options. However, they're usually highly processed and loaded with sugar and other additives.
"Numerous energy bars available in the market are laden with excessive sugar and calories, bearing a striking resemblance to candy bars in terms of their nutritional composition," nutritionist Krutika Nanavati warns. As we've already noted, consuming too much sugar is one way to set yourself up for higher levels of inflammation and a less efficient metabolism. But there is one solution: make your own energy bars with whole foods!
"Making energy bars at home allows for control over the ingredients used, ensuring a lower sugar content and a higher proportion of wholesome, nutrient-dense ingredients like nuts, seeds, and dried fruits," Nanavati says. Got it!
4. Flavored Yogurt
Flavored yogurt, though often marketed as a convenient and tasty snack, can be linked to a slow metabolism when laden with added sugars and artificial flavorings. The excessive sugar content in flavored yogurts can contribute to insulin resistance, potentially disrupting metabolic processes over time.
"Some flavored yogurts can be high in added sugars, which can contribute to weight gain and other health problems if consumed in excess," Richards adds.
"Furthermore, weight gain occurs when there is a calorie surplus, which means consuming more calories than the body burns through physical activity and normal metabolic processes."
Choosing healthier alternatives involves opting for plain (Greek yogurt is a great alternative), unsweetened yogurt and adding natural sweetness through fresh fruits or a drizzle of honey.