5 Foods to Keep Out of Your Kitchen
1. Refined Grains
This category includes: White bread, white rice, many baked goods
For
many people, white pasta, rice, cookies, cereal, and bagels make the world go
’round. But refined grains have
been processed in a way that removes fiber and important nutrients, and taking
the fiber out means you’ll feel less full, making it easier to overeat.
Since
there’s no fiber, refined grains are digested much more quickly than unrefined ones. This can result in a spike in your blood sugar, which can then cause the body
to over-secrete the hormone insulin. “A surge of insulin can then result in low
blood sugar, which makes you hungry again,” she says. “Insulin is a storage
hormone, so when a lot is released, we end up storing most of those calories as
fat [if not used for energy],” Rumsey adds.
Whole
grains, on the other hand, aren’t stripped of fiber and key nutrients. They’re
digested much more slowly, which leads to more stable blood sugar levels and
less “I WANT MORE PASTA!”
The
good news: Plenty of refined grain favorites have healthier unrefined versions.
Try swaps like brown rice for white rice, and nutty,
whole-grain wheat bread for white
bread.
2. Foods and Drinks With Added Sugar
This category includes: Pasta sauce, fruit juice, yogurt, condiments
Sugar
can sneak into your daily diet in some of the most unlikely foods.
Manufacturers often add sugar (in the form of cane juice, fruit juice concentrate, high-fructose corn
syrup, and more) to foods and drinks like yogurt, fruit juice, sports drinks,
pasta sauce, granola, and condiments.
Research
suggest that a diet high in
excess sugar can contribute to the development of cardiovascular
disease and type 2 diabetes. Don’t overlook drinks, either: Sugary drinks —
whether soda or happy hour margaritas — also play a role in obesity and
obesity-related health issues.
Even
the natural sugars in
fruit may lead to weight gain if you go overboard — depending on how you
consume it. Fruit juice no longer contains the filling fiber and pulp of the
whole fruit.
But if
you’re eating whole, fresh fruit, then you’re also consuming water and
fiber, which helps slow your body’s absorption of the sugar. “The benefit to
having natural sugars versus added sugars is that with natural sugars, you get
other beneficial nutrients at the same time,” MacQueen says. Take fruit, for
instance: One large apple contains 23 grams of natural sugar, but you’re also
eating fiber, as well as vitamins A and C.
Milk is another good example: One cup of 2% milk has 13 grams of natural sugar. But
each cup also has almost 10 grams of protein, and important vitamins and
minerals like vitamins A, D, and calcium and potassium.
3. Processed Foods
This category includes: Processed meats, packaged snacks, canned foods packed in
syrup
“Some
foods undergo a low level of processing that doesn’t
affect their nutrition, like freezing fruits and vegetables. Other foods are
more highly processed and have sugar, salt and/or fat added,” Rumsey says.
“Ultra
processed foods” can include sweeteners, emulsifiers, preservatives, colors,
and flavors, many of which are artificial. The unnecessary salt, sugar, fat,
and artificial additives in this type of processed foods can promote weight
gain. Even worse? “Highly processed foods appeal to our taste buds and make it
hard to eat just one serving,” adds Rumsey.
4. Greasy and Fried Foods
This category includes: Burgers, fried chicken, pizza — namely fried foods made
outside of your own kitchen where the oils are lower quality and potentially
less healthy
Research
suggests that eating fatty fried foods on a regular basis could raise your risk of Type
2 diabetes and heart disease. But while we do suggest ditching greasy fried
food, don’t forget that healthy fat is an essential part of a balanced diet. Just aim to get most of
your fat from unsaturated sources, such as nuts, seeds, avocados, and
fatty fish like salmon and tuna, Rumsey says.
On the
opposite side of the spectrum, it’s a good idea to avoid many low-fat or nonfat foods.
Manufacturers often add more sugar or refined grains to reduced-fat foods to make them
tastier.
5. Alcohol
This category includes: Beer, wine, liquor
“People
often overlook the role that caloric beverages — especially alcohol — have on weight,
as many dieters solely focus on food choices,” MacQueen says. While moderate
alcohol intake doesn’t appear to be linked to obesity, “heavy drinking and
binge drinking” are associated with increased body weight.
We’re
not saying you can’t ever have a glass of wine or a celebratory mojito, but a
drink — or more — each night can make it harder
to lose weight, both because of the extra calories and because getting boozy
can lower your inhibitions.
After a few drinks, you may lose the drive to stay on the
healthy eating track and eat more (and maybe less healthfully) than
you intended.
But
Don’t Eliminate Entire Food Groups
Here’s why: Completely restricting certain foods or entire food groups can increase temptation or lead you to miss out on important minerals and vitamins.
“Each type of food, or food group, provides certain nutrients that the body needs to carry out specific functions,” MacQueen says. “If you eliminate an entire type of food, you jeopardize your health in various ways depending on the nutrient you avoid.”
In
addition, an overly restrictive diet — let’s say super low carb, for instance —
can leave you feeling deprived. “Making something off limits increases the
chance you want to eat it, which can lead to restriction followed by a binge,” Rumsey adds.
Focusing
on healthy habits that are sustainable and realistic, on the other hand, will
likely be more successful over the long haul.
The
Bottom Line
You don’t necessarily need a long, detailed list of specific
foods to ban from your kitchen. By prioritizing healthy, whole foods when
you’re stocking your fridge and pantry, the foods that you should avoid will
naturally disappear from your shelves.
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