Inflammation isn’t just painful. Over time, if the issue becomes chronic, it can lead to serious diseases like diabetes, arthritis, cancer, and more. Additionally, the higher glucose levels resulting from inflammation may lead to weight gain—which is why steering clear of inflammatory foods is important if you’re trying to shed a few pounds, maintain a slim figure, or just keep your overall fitness in check.
To learn more about the affect if inflammation on the body and some of the worst ingredients out there that can put you at risk, we spoke to health experts Nataly Komova, RD, Kimberly Gomer MS, RD/LDN, registered dietitian Zoë Schroeder, and functional nutritionist Amy Lippert. They told us all about why you should avoid margarine, sugar, and artificial sweeteners as much as possible.
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Margarine
Although it was once hailed as a healthy alternative to butter, margarine is, unfortunately, actually quite bad for your overall health, according to experts. In fact, Komova says she discourages her clients from using it because it is "the unhealthiest of all spreads and butters." Yikes! This is because, as she notes, "It mostly carries large amounts of trans-fats and pro-inflammatory omega-6 fats—the worst fats that increase LDL, leading to a risk of heart diseases. Additionally, higher trans-fats potentially cause insulin resistance, which lowers metabolism." Yikes! Gomer agrees, explaining that margarine is typically made with seed and vegetable oils like corn oil, soybean oil, peanut oil, and more. "All see oils cause inflammation in the body," she warns, adding that this can lead to a plethora of health issues (including weight gain) over time.
Sugar
Okay, so it's no secret that too much sugar isn't great for you. However, you can never be told too many times—especially when there's so much sneaky sugar in so many of your favorite food and beverages, even when they seem "healthy." Lippert reminds us that it's highly important to cut down on the sweet stuff whenever possible. "When you consume [sugary foods and drinks] they have a negative impact on blood glucose levels and will cause a spike, resulting in an immediate burst of energy followed closely with a crash as the body works to bring the blood glucose levels back to a safe level," she warns. "High levels of glucose are damaging to the body, so in response to this spike, the body releases insulin, a hormone that is the key to opening up the door to our adipose tissue (fat) to store the glucose (as glucagon) in order to reduce the levels in our blood, leading to weight gain." We'll definitely be keeping an eye on the nutrition labels to check sugar content next time we're at the grocery store.
Artificial Sweeteners
Unfortunately, artificial sweeteners are a sugar replacement that can still do a significant amount of damage on your body when consumed in excess. The chemicals in this ingredient have been shown to cause inflammation, which we know can lead to weight gain in the long run. However, Schroeder says there's another reason too much artificial sweetener may add inches to your waistline: "Artificial sweeteners, although they do not have any calories or sugar, can actually increase your sugar cravings, which, if you're trying to reduce added sugar and processed foods, can be counterproductive and very frustrating," she says. Sugar or not, when your body and brain get a taste of the sweet stuff, you'll inevitably want more of it. This can lead to overeating and weight gain. Over time, too much artificial sweeteners can even end in insulin resistance, which Schroeder notes is a precursor to diabetes.
All in all, no diet is perfect. We're not going to tell you that you can never have sugar, artificial sweeteners, or margarine every again. However, being aware of the impact these ingredients can have on your body will allow you to make smarter decisions as you navigate your weight loss journey.
