If you’re trying to lose weight, it is vital that you avoid eating foods high in sugar, refined carbs or fat as these will only impede your efforts and potentially have negative side effects on your health.
Nutritionists also advise limiting your consumption of foods high in salt, such as processed meats, pickles and canned food products that easily exceed daily sodium limits and raise your risk for high blood pressure and cardiovascular diseases.
White Bread
White bread is made with highly refined wheat flour that has been stripped of the fiber, vitamins, and minerals present in its bran and germ. As such, it contains many simple sugars which may not be good for our long-term wellbeing.
Bread can be high in both calories and fats, making it unsuitable for people with health conditions like cardiovascular disease or diabetes. Instead, try opting for whole wheat varieties with less saturated fat content such as whole grain bread.
Well-recognized health benefits of whole grain foods are well-established. Rich in fiber, whole grains can help regulate blood sugar and prevent obesity, heart disease, diabetes and other serious medical conditions. Furthermore, whole grains also provide essential minerals such as calcium, iron, folate riboflavin and thiamine for overall wellness.
Though whole grain bread tends to be healthier than white, it’s important to keep in mind that certain whole-grain varieties may contain additives. Check your package for information regarding how it was enhanced; whether there are saturated or trans fats present; as well as calories.
Another thing to keep in mind when choosing bread is its lower glycemic index than white, meaning it releases glucose slowly without creating sudden spikes in blood sugar levels – something especially helpful for those living with type 2 diabetes.
Whole grain bread can aid weight loss by providing more fiber than regular white bread and helping with digestion, providing a feeling of fullness, and decreasing cravings for sweets.
Nutritionists recommend eating a well-rounded diet comprised of fruits, vegetables, whole grains and protein sources to obtain all essential vitamins and minerals. A diet low in red meat and processed foods and high in vegetables, fruits nuts whole grains and lean proteins has proven effective for weight loss and overall wellness.
White bread should be avoided because it contains simple sugars that can stimulate an insulin reaction that causes weight gain. Furthermore, white bread contains sodium and cholesterol which could wreak havoc with your health.
Processed Meats
Consuming processed meats increases your risk for chronic illnesses like cancer, heart disease and diabetes by providing high amounts of saturated fat, salt and chemical preservatives.
Processed meats refers to any form of meat that has been altered through smoking, salting, curing or frying with chemicals added for preservation or to prevent bacteria growth. This category encompasses cold cuts such as bologna and hot dogs as well as more robust options like bacon salami ham.
Researchers suggest that while many may believe consuming processed meat will contribute to better health, their consumption could actually lead to an increase in chronic diseases. One way of avoiding processed meat consumption is eating less of it altogether while instead increasing consumption of fruits, vegetables and whole grains instead.
One study demonstrated that people consuming about 50 grams of processed meat daily had an 18% greater risk of colorectal cancer, while eating more than 150 grams per week resulted in a 30% increased mortality risk and 15% more cardiovascular events.
Studies conducted on red meat consumption also discovered an increased risk for stomach, pancreatic, prostate and breast cancers.
Researchers remain uncertain as to the causes of this relationship; some studies indicate a possible influence of genetics and environmental factors, in combination with processed meat’s chemicals absorbed during processing that damage cells and produce carcinogens that could enter the bloodstream, according to experts.
Nitrates and nitrites used to preserve meat during processing have also been shown to cause colon tumors, as they cause inflammation and harm the immune system – both hallmarks of carcinogenesis according to the World Health Organization.
Sodium nitrate and sodium nitrite are added to cold cuts and other processed meat products in order to preserve them and limit bacteria growth in them. Although some items claim they are “nitrate-free”, it’s wise to read labels closely in order to be certain no trace remains in your diet.
Added Sugar
Added sugar should be avoided since it provides no nutritional benefit and contributes to weight gain, raising your risk for heart disease and other health conditions as well as leading you to overeat. Furthermore, its high calorie count could cause you to binge.
There are plenty of nutritious sweeteners that can replace sugar in recipes, some kilojoule-free and with valuable nutrients for our bodies.
If you want to cut back on sugar intake, start by opting for foods rich in nutrients like fruits and vegetables. These provide essential vitamins, minerals, fiber, and other important substances necessary for body functions to run optimally.
Reducing food with added sugars – such as candy, baked goods and dairy desserts – and drinking plenty of water while limiting sugar-sweetened beverages is key for overall wellness.
An effective way of tracking your sugar consumption is reading nutrition labels on packaged food products, which will display both total sugars and added sugars per serving.
An ideal diet includes foods from each of the MyPlate food groups – fruits, vegetables, grains, milk, and protein sources. Furthermore, choose low-fat or non-fat dairy products.
In the United States, it is generally recommended that adults consume no more than 100-150 calories of added sugars (about 25-38 grams) daily if following a 2,000-calorie diet. This limit represents an ideal daily total for added sugars consumption.
Note that added sugars differ significantly from naturally occurring sugars found in fruits and other food, which your body metabolizes differently and can help you to regulate blood sugar levels more effectively.
Whole grains, legumes and nuts all contain naturally occurring sugars; however, consumption should be limited in order to avoid an unexpected rise in your blood sugar level.
Counting calories and selecting foods rich in nutrients over those high in added sugars is one way to enhance your health and well-being. For additional support and guidance in making healthier decisions, speak to a Registered Dietician.
Artificial Sugars
Artificial sweeteners may be promoted as healthy alternatives to sugar, but that doesn’t guarantee they are. To stay safe from unnecessary additives in packaged food products, always check labels.
Artificial sweeteners such as acesulfame-K, aspartame, saccharin and sucralose are among the most widely used sweeteners, providing sweet taste without adding unnecessary calories to food products. All four can be found either granulated or liquid forms and added directly into recipes for an all-around sweet flavor without worrying about caloric intake or diabetes complications.
These sweeteners may help you shed pounds or curb cravings for sweet treats, yet they may become highly addictive.
Artificially sweetened foods and beverages may increase your risk of heart disease and diabetes. A new study has even found that regular consumption of such items was associated with an increased risk of cardiovascular diseases like heart attacks or strokes.
These conditions have also been associated with metabolic syndrome, a cluster of risk factors including fatty tissue around the waistline, high triglycerides levels, low HDL cholesterol levels and increased blood pressure.
People living with type 2 diabetes should limit their consumption of artificial sweeteners as their use may cause insulin resistance. According to researchers, people can become hooked on sugar-free products like artificial sweeteners because they contain no calories but still satisfy cravings for sweetness.
Sweeteners may also contribute to digestive tract inflammation, leading to symptoms such as diarrhea and gas. A recent study published in Inflammatory Bowel Diseases demonstrated how sucralose intensifies intestinal inflammation in mice with Crohn’s-like diseases.
Health agencies have expressed serious concerns that artificial sweeteners might pose an increased cancer risk than traditional sugar. Studies on animals have demonstrated saccharin’s link with bladder cancer.
Avoiding artificial sweeteners is easy – simply read labels on packaged food and drink or craft your own flavored water or beverages to cut down on artificial sweetness.
Natural sugars such as molasses, maple syrup, honey, nectars and juices offer more healthful alternatives than using processed white sugar in recipes and beverages like tea or coffee. You can use natural sweeteners in their place.