Indulging in sweet treats is undoubtedly a delightful experience, but the impact they can have on our weight and overall health is worth considering. Excessive consumption of sugary snacks has been linked to weight gain and inflammation, two factors that can contribute to a less-than-ideal physical condition. As spring approaches, many individuals embark on a journey to achieve a flatter belly and enhance their well-being. One effective strategy involves cutting back on certain sweet treats, as reducing sugar intake has been associated with numerous health benefits.
We spoke with Lori Walker, a registered dietitian and recipe developer at Easy Kitchen Guide; Lisa Richards, nutritionist and creator of the Candida Diet; registered dietitian Trista Best; Sheri Berger, RDN, CDCES; Valeria Dolbel, founder of Beauty Diets; and Heather Hanks, a nutritionist at Medical Solutions Barcelona, to learn about seven different inflammatory sweet treats to cut out for a flatter belly by spring. They revealed that cookies, processed granola bars, donuts, protein bars, pastry cakes, dried fruits, and fruit juice are the ones to minimize.
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.
Dolbel 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."
Processed Granola Bars
Packed with hidden sugars, preservatives, and refined grains, these seemingly wholesome bars can disrupt metabolic balance, leading to increased calorie intake and 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 makes them so unhealthy," says Hanks.
Donuts
Store-bought donuts, with their enticing glazes and sugary toppings, are often a culprit in the journey towards weight gain and inflammation.
Richards explains why cutting them out for a flatter belly by spring 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."
Protein Bars
Protein bars, often marketed as a convenient and nutritious snack option, can sometimes contribute to weight gain and inflammation due to their hidden sugars and artificial additives. While they offer a quick boost of protein, many commercially available protein bars contain high levels of refined sugars, unhealthy fats, and artificial ingredients that can disrupt metabolic health and promote inflammation in the body.
"Protein bars that are high in added sugars provide empty calories with no nutritional benefit. The majority of the calories come from these simple sugars rather than complex carbohydrates or other dietary sources such as proteins or healthy fats," Walker says. "This will prevent individuals from losing weight since it is easy to consume large amounts of calories without feeling full or satisfied afterward."
"Protein bars that contain unhealthy fats, such as trans-fats or saturated fats can have a significant impact on weight loss efforts. These types of fats are more difficult for the body to process and can contribute to weight gain as well as an increased risk of heart disease and other health issues," she notes.
Pastry Cakes
Indulging in pastry cakes may bring momentary pleasure, but the toll they take on weight and inflammation should not be overlooked. Loaded with refined sugars, unhealthy fats, and processed flour, these delectable treats can contribute to weight gain and provoke inflammatory responses within the body.
"Pastry cakes are inflammatory and detrimental to gut health due to their high sugar and refined flour content," Richards warns. "These ingredients contribute to rapid spikes in blood sugar, prompting the release of insulin and potentially causing chronic inflammation." The excessive consumption of sugar can pose significant health risks, contributing to the buildup of abdominal fat.
By cutting them out, individuals can reduce their overall calorie intake, support better metabolic health, and decrease inflammation – all crucial steps towards achieving a trimmer and more toned physique as the warmer season approaches.
Dried Fruit
While dried fruits are often considered a healthy snack, their concentrated sugar content can contribute to weight gain and inflammation when consumed in excess.
"Dried fruit is a healthy snack in moderation, but unfortunately it is mostly consumed in large amounts," notes Best. "This food is dehydrated which makes the sugar and calorie count highly concentrated and higher than raw whole fruit."
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. As spring approaches and the desire for a flatter belly takes precedence, cutting out fruit juices can be a strategic move.
"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.
