1. Refined Sugars
Added refined sugars are sweeteners that are added to foods and drinks to improve taste. Some popular types of refined sugar include cane sugar, fructose, corn syrup, and agave. Consuming a diet high in added sugars, such as those found in sweetened beverages, sugary cereals, and baked goods, can lead to weight gain and chronic health conditions, including obesity-related diseases like diabetes and heart disease. Excess refined sugar can cause weight gain because it's high in calories while offering little nutrients.
"Refined sugars provide empty calories which can lead to weight gain due to excess calorie intake. They also cause a spike in blood sugar levels followed by a crash, leading to cravings and energy slumps throughout the day," Novak explains. "This makes it difficult to maintain healthy eating habits as well as adhere to a consistent exercise routine. Furthermore, research has linked high-sugar diets with many chronic diseases such as diabetes, heart disease, and obesity." Yikes, nobody wants that!
Instead of refined sugars, Novak recommends exchanging them for natural sweeteners like molasses which, she says, "can provide some health benefits such as increased iron levels and improved heart health."
2. Trans Fats
Another processed ingredient that can lead to weight gain and other health issues is trans fats. Trans fat, also called trans fatty acids, is a type of unsaturated fat that is found in foods like frozen pizza. While small traces of trans fats occur naturally in foods, large amounts are often found in processed foods. And, consuming a lot of trans fat can lead to unwanted weight gain and increases the risk of diabetes, heart disease, and other health problems.
"Trans fats have been linked to a variety of health issues such as high cholesterol, weight gain, and an increased risk of developing heart disease," Novak warns. "Studies have also found that trans fats increase inflammation in the body which can lead to a host of other health problems." Foods high in trans fats also slow your metabolism.
Instead of processed foods high in trans fats, she recommends looking for foods made with whole grains and healthy oils. "Whole grains such as quinoa or oats are packed with vitamins, minerals, fiber, protein, and antioxidants which can help to support weight loss efforts by keeping you fuller for longer periods of time," Novak says. And, she notes, whole grains have been linked to reduced risk of certain cancers and improved heart health.
Healthy oils, like olive oil or coconut oil, Novak says, "contain essential fatty acids and a variety of beneficial antioxidants which can help to reduce inflammation, promote healthy brain function, and boost energy levels." These oils are often better (and healthier) for cooking than other types of oils.
3. Artificial Sweeteners
Similar to refined sugars, artificial sweeteners are used as a substitute for sugar to reduce calorie intake and promote weight loss. Although you may have added this sweetener to your coffee, Novak warns though that artificial sweeteners may also be detrimental to weight loss, because of "their ability to change how our bodies regulate appetite hormones." She also adds that artificial sweeteners can contribute to insulin resistance and a slower metabolic rate, which can cause chronic health risks.
Novak also recommends swapping artificial sweeteners with natural sweeteners like honey. "Honey," she says, "is a natural sweetener that can provide some nutritional benefits while still satisfying cravings for sweetness. It contains vitamins, minerals, antioxidants, enzymes, amino acids, and polyphenols which can help to improve digestive health as well as reduce inflammation in the body." Yum!
4. Processed Meat Snacks
Processed meat snacks, such as beef jerky, sausages, and pepperoni sticks, have gained popularity as convenient on-the-go options. However, these products are often high in unhealthy fats, sodium, and preservatives, making them a potential contributor to weight gain.
Sabat says, "Beef jerky, sausages, and hot dogs are high in unhealthy fats and additives that can contribute to weight gain, including visceral fat."
Excessive consumption of processed meat snacks can lead to an increased calorie intake and may promote overeating due to their addictive flavors and convenient packaging.
To replace processed meat snacks with healthier options, consider choosing whole foods like fresh or dried fruits, vegetable sticks with hummus, nuts, and seeds for their nutrient density and satiety. Greek yogurt, cheese, hard-boiled eggs, and avocado slices offer protein and healthy fats.