Keeping inflammation at bay is a crucial step toward a healthier body—especially if you’re trying to lose weight. While inflammation is a natural response to pain and injury, chronically high levels can result in long-term health issues, including autoimmune diseases, diabetes, and unwanted weight gain. The good news is that lowering inflammation can be as simple as making a few healthy swaps in your diet.
To shed some light on a few of the worst anti-inflammatory foods—and get recommendations for what to replace them with—we spoke to Kathleen McDermott, MSN, RN, Certified Women’s Health Coach; Lisa Richards, nutritionist and creator of the Candida Diet; Heather Hanks, a nutritionist at Medical Solutions Barcelona; and Sheri Berger, RDN, CDCES. Find their warnings, from sugary granola to additive-laden cookies, below.
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1. Store-bought Cookies
Store-bought cookies, laden with refined sugars, unhealthy fats, and artificial additives, can contribute significantly to weight gain and inflammation. The high sugar content in these sweet treats not only leads to an increased calorie intake but also triggers insulin spikes, promoting fat storage.
Valeria Dolbel, founder of Beauty Diets, says cookies count as a "food category that contributes the most calories accounted for added sugar intake yet provide little to no nutritional value." She further adds, "Low fiber and highly refined grains increase the risk of weight gain and higher levels of belly fat," adding that your favorite cookie likely "causes belly fat due to highly processed ingredients such as butter, sugar, and refined flour." Luckily, there are plenty of healthy sweet tweets to swap it with!
2. Sugar-Loaded 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," Berger says.
3. 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, 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 Hanks. Choose minimally processed, low-sugar options whenever possible.
4. Donuts
Donuts, with their enticing glazes and sugary toppings, are often a culprit when it comes to weight gain and inflammation, warns Richards. She explains that cutting them out for a flatter belly may be a good idea: "Donuts have a high content of refined sugars, unhealthy fats, and processed ingredients. They are typically made with refined wheat flour and packed with added sugars, causing a rapid rise in blood glucose levels when consumed. This sudden spike in blood sugar triggers a corresponding surge in insulin to regulate sugar levels, which can be harmful to the body in the long term and lead to insulin resistance." Got it!
5. Sweetened Yogurt
The high sugar content in sweetened yogurts can outweigh the benefits of the probiotics and protein they provide, leading to potential health issues, with inflammation being one of them.
Most commercial yogurts are also packed with sugar and preservatives. "Many average-sized cups of flavored yogurt have 30 grams of sugar, equivalent to 7.5 teaspoons. Many chocolate bars have the same amount of sugar," she says.
Opt for plain Greek yogurt, which is lower in sugar and higher in protein compared to flavored varieties. You can add natural sweetness with fresh fruits like berries, bananas, or a drizzle of honey.
6. Sugary Granola
Some granolas contain refined grains, which lack the fiber and nutrients found in whole grains, leading to quicker digestion and potential blood sugar spikes. Granolas often contain added oils, which can be high in unhealthy fats, especially if they are hydrogenated or highly processed.
McDermott says it would be smart to just make your own granola at home. You can start by using whole oats, a small amount of natural sweeteners like honey or maple syrup, and healthy fats like coconut oil or olive oil. Add nuts, seeds, and dried fruits without added sugars. Or, look for store-bought granolas labeled as low-sugar or no-added-sugar, which use whole grains and minimal sweeteners.
