Your diet plays an integral role in your inflammation levels and your weight management. The good news is that there are a ton of delicious foods that can pack nutrients into your diet to support your metabolism and keep inflammation at bay. Unfortunately, though, there are also a good deal of foods with little to no nutritional value, which can lead to increased inflammation, bloating, and fat storage.
Dietitian Catherine Gervacio warns against consuming “nutrient-poor” foods, which not only fall flat when it comes to nourishing your body, but can also make it harder to lose weight. According to her, processed meats (like hot dogs), refined carbs, sugary drinks, and candy are among the biggest culprits. Read on to learn more about the risks of each.
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1. Hot Dogs and Other Processed Meats
Processed meats like hot dogs, bacon, and deli slices may be delicious, but they're also loaded with sodium, nitrates, and preservatives, which can trigger inflammation and bloating. "These substances cause water retention and bloating," Gervacio says, "therefore, it causes weight fluctuations." Instead of processed meats, she recommends opting for whole, natural protein sources. "Better alternatives are meats in their natural state. Best choices are grass-fed beef, wild-caught fish, or pasture-raised poultry." These options provide high-quality protein without the harmful additives that can negatively impact your health.
2. White Bread and Other Refined Carbohydrates
White bread is a popular choice, but the unfortunate truth is that refined carbs like this lack essential fiber and nutrients. This can lead to unstable energy levels and poor weight management. "White breads are nutrient-poor because they lack fiber and nutrients," Gervacio explains. "It can lead to blood sugar spikes and increased fat storage, especially when not combined with healthy foods." Without fiber, you'll run into hunger and energy crashes. Instead, she suggests choosing high-fiber options like sprouted bread or almond flour-based alternatives. "I recommend shifting to high-fiber bread and always combining it with lean proteins, vegetables, fruits, or healthy fats." Got it!
3. Regular Soda and Sugary Drinks
Refined sugar is one of the worst ingredients for your health, resulting in inflammation, weight gain, and a range of other risks. For this reason, soft drinks and other sugar-laden beverages are among the worst offenders when it comes to weight gain and inflammation. "Their fructose corn syrup content fuels insulin resistance and belly fat accumulation," Gervacio warns. Excess fructose is stored as liver fat, which "contributes to insulin resistance, inflammation, and slow weight loss." To stay hydrated without the negative effects of sugary drinks, she recommends healthier alternatives. "Drink sparkling water with lemon or herbal teas," which provide hydration and flavor without the added sugars.
4. Candy and Sugary Snacks
Speaking of sugar, it's best to stay away from candy and other sweet snacks, too. "They are considered empty calories, which means they have no protein or fiber. This causes sugar crashes and cravings," Gervacio explains. These foods also contribute to gut inflammation, disrupt digestion, and feed bad gut bacteria, all of which is likely to lead to more sugar cravings. It's a vicious cycle! By cutting out these highly processed sweets, you can keep inflammation to a minimum and help your body ability to absorb essential nutrients. Luckily, there are tons of healthy snacks to choose from instead.
