Dietitians Say You Need to Eliminate These 2 Fattening Ingredients
For better or worse, what you eat really affects your weight and your level of inflammation. While there are some unhealthy foods that you probably already know how to avoid, like salty potato chips, fattening donuts, and greasy cheeseburgers, there are a few harmful ingredients that can sneak into your diet without you knowing it. Some of these ingredients have been linked to adverse health effects and weight gain. That’s why experts say you should try removing certain ingredients from your diet.
To learn more about the fattening ingredients you need to cut from your diet to lose weight faster and reduce inflammation, we spoke with Rebecca Novak, Registered Dietitian and Chef to Hungarian Chef, and Amy Lippert, Nutritionist. They said you should avoid foods made from refined sugars And trans fat. Indeed, they have been linked to insulin resistance, high levels of inflammation and a higher risk of heart disease and weight gain. Learn more about these processed ingredients and what you should be eating instead!
1. Refined sugars
If you look at most processed food labels, you’ll likely notice excess refined sugars. Refined sugars, such as cane sugar, fructose, corn syrup and agave, are sweeteners that are added to foods and drinks to improve their taste. Although refined sugars can make meals delicious, if you eat a diet high in added sugars, such as those found in sugary drinks, sugary cereals, and baked goods, it can lead to weight gain and chronic inflammation. Specifically, excess refined sugar can lead to weight gain because it’s high in calories yet offers few nutrients.
“Refined sugars provide empty calories that can lead to weight gain from excessive calorie intake. They also cause blood sugar to spike followed by a crash, leading to food cravings and low energy throughout the day,” says Novak. “This makes it difficult to maintain healthy eating habits as well as sticking to a consistent exercise routine.” Additionally, high sugar diets have been linked to many chronic diseases such as diabetes, heart disease and obesity.
“When you consume (sugary foods and drinks) they negatively impact blood sugar and cause a spike, resulting in an immediate burst of energy followed closely by a crash as the body works to bring blood sugar back down. at a safe level,” warns Lippert.
Unfortunately, these glucose spikes can be extremely detrimental to your weight loss goals. “High levels of glucose damage the body, so in response to this spike, the body releases insulin, a hormone that is the key to opening the door for our adipose (fat) tissue to store glucose (in the form of glucagon) in order to reduce the levels in our blood, which leads to weight gain,” she explains.
For these reasons, experts agree that it’s best to ditch sweets made with refined sugars if you want to lose weight and reduce inflammation. Instead of refined sugars, Novak recommends opting for natural sweeteners like molasses which, she says, “may provide certain health benefits such as increased iron levels and improved heart health.” .
2. Trans Fat
Like refined sugars, trans fats are another processed ingredient that can lead to weight gain and chronic inflammation. Trans fats are a type of unsaturated fat found in processed foods like frozen pizza, microwave popcorn, French fries, etc. Eating too much trans fat can lead to unwanted weight gain and chronic inflammation. And it can also increase your risk of diabetes, heart disease, and other health problems.
“Trans fats have been linked to a variety of health problems such as high cholesterol, weight gain, and an increased risk of developing heart disease,” warns Novak. “Studies have also shown that trans fats increase inflammation in the body, which can lead to a host of other health issues.” Trans fats can also slow down your metabolism.
Instead of processed foods high in trans fats, Novak advises eating foods made with whole grains and healthy oils. “Whole grains such as quinoa or oats are packed with vitamins, minerals, fiber, protein and antioxidants that can help support weight loss efforts by keeping you full longer,” Novak says. Whole grains have been linked to a reduced risk of certain cancers and better heart health, she adds.
According to Novak, weight loss-friendly oils like olive oil “contain essential fatty acids and a variety of beneficial antioxidants that can help reduce inflammation, support healthy brain function and increase energy levels”. These oils are often healthier for cooking than other types of inflammatory oils.
The essential
So experts like Novak and Lippert advise avoiding processed ingredients like refined sugars and trans fats if you want to lose weight and reduce inflammation. They also suggest eating more fruits and vegetables, drinking enough water, reducing stress levels, getting enough sleep, and exercising regularly to really fix the problem. Although changing your diet and eating habits isn’t easy, you can see faster weight loss results if you make a few sacrifices. Whenever possible, you should choose healthy alternatives to fattening ingredients like these!
