Highly processed foods are a category of food products that have undergone extensive industrial processing, often resulting in the addition of various artificial ingredients, preservatives, and unhealthy fats. These foods are typically low in essential nutrients and high in calories, sugar, unhealthy fats, and sodium. The consumption of highly processed foods has been linked to various adverse health effects, including an increased risk of obesity, abdominal fat accumulation, and poor gut health.
We spoke with Dr. Tez Pratap Singh, MD, to learn about three highly-processed foods that can damage your gut and lead to abdominal fat. Singh stated that trans fat, high fructose corn syrup, and artificial sweeteners are the worst ingredients to watch out for.
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Trans Fat
Trans fats, also known as partially hydrogenated oils, have gained infamy for their adverse impact on health. Beyond their well-established association with cardiovascular disease, trans fats have been linked to poor gut health and abdominal fat accumulation. Consuming foods rich in trans fats can disrupt the delicate balance of gut microbiota, promoting the growth of harmful bacteria while suppressing beneficial ones. This disruption, known as dysbiosis, can lead to chronic inflammation and metabolic imbalances, potentially contributing to weight gain and the buildup of abdominal fat.
"Trans fats are notorious for causing inflammation in the body and have been linked to gut health issues. The consumption of trans fats may disrupt the balance of beneficial gut bacteria, which can contribute to digestive problems and weight gain, particularly around the abdominal area," Singh says.
High Fructose Corn Syrup
High fructose corn syrup (HFCS), a common sweetener found in many processed foods and sugary beverages, has been associated with detrimental effects on gut health and abdominal fat. Excessive consumption of HFCS can disrupt the balance of gut microbiota, favoring the growth of bacteria linked to inflammation and metabolic dysfunction while diminishing beneficial bacteria. Furthermore, the rapid absorption of fructose in HFCS can lead to elevated levels of fat in the liver, a condition known as non-alcoholic fatty liver disease (NAFLD), which is closely linked to abdominal obesity.
"Excessive consumption of HFCS has been associated with increased intestinal permeability, also known as leaky gut. A compromised gut lining can allow harmful substances to enter the bloodstream, triggering inflammation and potentially leading to fat accumulation in the abdominal region," Singh notes.
Artificial Sweeteners
Artificial sweeteners, often used as sugar substitutes in various low-calorie and diet products, have been associated with potential negative impacts on gut health and abdominal fat. Studies suggest that artificial sweeteners can disrupt the balance of gut microbiota, potentially promoting the growth of bacteria linked to metabolic disturbances and inflammation while reducing beneficial microbial diversity. This alteration in gut flora may contribute to insulin resistance and weight gain, including the accumulation of abdominal fat.
"Examples like aspartame, saccharin, and sucralose are commonly used in diet sodas, sugar-free products, and processed foods. Although they contain few to no calories, some studies suggest that artificial sweeteners can negatively affect gut bacteria composition and metabolism. Altered gut microbiota may contribute to weight gain and fat storage, including belly fat," Singh shares.
