Ah, sugar—most of us would probably agree it makes food taste incredible. Unfortunately for those of us cursed with a serious sweet tooth, though, eating too much of it can cause some serious damage to our health and lead to issues like inflammation, weight gain, diabetes, and serious disease over time. Of course, a little bit of dessert now and then won’t kill you, but there are a few less obvious options that may have worked their way into your daily diet and could be causing major blood sugar spikes, making it difficult for you to lose weight.
To discover some of the worst foods that should be avoided if you’re concerned about your blood sugar levels, we spoke to Dietitian Juliana Tamayo, RD, MS. She pointed out five in particular that you should cut down on to lose weight and improve your overall health. Find them all below!
1. Sweetened beverages
While we can't deny that sipping on a refreshing soda, juice, or lemonade can really hit the spot on a hot summer day, Tamayo wans that you should cut these beverages out of your diet if you're trying to lose weight or just avoid a blood sugar spike. "Since you are drinking the sugar, you are giving your bloodstream immediate access to glucose that will lead to high blood sugar very quickly," she says. "Juices do not have any pulp, instead they are mostly sugar, as are sweetened sodas. These beverages are also high in calories, which leads to weight gain. Excess sugar from these beverages can also lead to fat accumulation, as this is what the body does to deal with excess sugar." Yikes!
2. Pre-packaged baked goods
Who doesn't love a tasty pastry to start their day? Unfortunately, health experts agree that eating these sugary foods for breakfast can take a serious toll on your overall health, and should especially be avoided if you're trying to lose weight. "Donuts, muffins, cookies, croissants, pain au chocolat, and any of these baked goods are mostly sugar," Tamayo explains. Moreover, their nutritional benefits are slim to none. "They contain no protein and very little fiber, if at all, which means that you are mostly giving your body a high dose of sugar that spikes blood glucose levels and leads to weight gain. These baked goods also contain more sugar to keep them from going bad on the shelves." Say it ain't so!
3. White starches
It's no secret that white starches like white rice, pasta, white bread, and potatoes can lead to weight gain due to increased blood sugar. "This is particularly true of white bread, which has lost all of the fiber and is also made with extra sugar to help wit shelf-life," Tamayo warns. Luckily, you don't have to cut carbs out completely. In fact, the right ones can be extremely beneficial! "Eating whole grain bread, brown rice, oats, quinoa, or buckwheat can help lower your blood glucose while giving you a good amount of fiber," she explains. And if you can't find it in you to cut out white starches completely, she offers a word of advice: "Pair them with some protein to slow down the absorption of glucose." Got it!
4. Sugary breakfast cereals
Just like those sneaky breakfast pastries, breakfast cereal may sound delicious, but it's almost always a total no-go for those who care about their health. "Unless they are whole grain or contain protein, most breakfast cereals are filled with added sugars," Tamayo says. Children's cereals in particular, although some of the tastiest varieties, are generally also the worst for your health. "Stay away from childrens' cereals, since these are particularly bad for your blood sugar. You are mostly getting empty carbs and sugar, with a very small amount of fiber," she says. Okay, okay, we'll lay off the lucky charms.
5. Sweetened yogurts
Yogurt can often be a very healthy breakfast or snack. However, you run into the issue of a blood sugar spike when you choose sweetened varieties, which is why Tamayo recommends going with Greek yogurt or unsweetened yogurts. "These days, you will notice that commercial yogurts are full of sugar and sweeteners with minimal protein content. Avoid regular yogurts that have no protein and only give you excess sugar," she concludes.
While cutting these foods out of your diet may seem intimidating at first, don't fret! Of course, moderation is always key, and taking your weight loss journey one day at a time is the most important thing. Although this list may seem daunting, there are plenty of healthy alternatives to all of these sugary foods. Above all, remember to prioritize whole grains, protein, and fiber, and focus on the foods that make you feel great!
