Are you eating sneakily inflammatory foods that are causing you to gain weight in your belly? According to one expert, it is highly possible. Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of theFlat Belly Cookbook for Dummies, reveals that many common foods, condiments, and drinks can be causing you to hold onto fat in your stomach. "Here are 7 ultra-inflammatory foods that can contribute to belly fat by promoting chronic inflammation, insulin resistance, and hormonal imbalances," she says.
Fried foods, including French fries and fried chicken, are ultra-inflammatory.
Why it's inflammatory: Often cooked in unhealthy oils high in omega-6 fats and trans fats.
Impact: Promote oxidative stress and fat accumulation.
Alcohol (Especially Beer and Cocktails with Sugary Mixers)
Shutterstock
Alcohol, especially beer and cocktails with sugary mixers, are incredibly inflammatory.
Why it's inflammatory: Excessive intake disrupts gut bacteria and liver function.
Impact: Encourages central (belly) fat storage and impairs metabolism.
Artificial Sweeteners (Aspartame, Sucralose)
Shutterstock
Artificial sweeteners may seem like a better option for your waistline, but they are actually inflammatory.
Why it's inflammatory: May alter gut microbiota and glucose tolerance in some individuals.
Impact: Can contribute to cravings, fat storage, and inflammation in sensitive individuals.
Vegetable Oils High in Omega-6 (Corn, Soybean, Sunflower Oil)
Shutterstock
Vegetable oils high in omega-6 should also be avoided.
Why it's inflammatory: These oils are high in omega-6 fatty acids, which, in excess and out of balance with omega-3s, can promote inflammation.
Impact: Chronic inflammation from an omega-6-heavy diet can lead to increased fat storage, especially around the belly.
Bonus Tip
Shutterstock
One final note from Collingwood: "To reduce inflammation and belly fat, focus on whole foods, increase fiber intake, and choose healthy fats like olive oil, nuts, and fatty fish," she says.
If you lovesugar, you're not alone. Our brains are wired to find sweetness pleasurable. If you're feeling tired, sugar provides a quick burst of energy. But as we know, too much sugar has plenty of drawbacks.
According to the American Heart Association adults and young adults in the U.S. consume on average about 17 teaspoons of added sugar every day. That's more than 2 to 3 times the recommended daily allowance. According to the AHA, men should consume no more than 9 teaspoons (36 grams or 150 calories) of added sugar per day, and women should consume no more than 6 teaspoons (25 grams or 100 calories) per day.
The main sources of added sugar are soft drinks, fruit juices, desserts such as cakes and cookies, ice cream, donuts and pastries, to name a few. But sometimes, even healthy-seeming foods can be packed with added sugar, which is why it's so important to read those food labels.
According to Amy Goodson MS, RD, LD, CSSD, a registered dietitian and consultant in the Dallas-Fort Worth area with an emphasis in overall health, wellness and sports nutrition there are several red flags that you may be consuming too much sugar. "If you're noticing these red flags, try cutting back on added sugars and focusing on balanced meals with fiber, protein, and healthy fats," she says. "Stabilizing your blood sugar can help boost energy, improve mood, and support overall health."
Read on to see if you're experiencing any of these red flags – and then decide if you need to scale back the sweetness in your diet.
Mood Swings
Shutterstock
If your mood is up and down, it could have something to do with the amount of sugar you're consuming. Eating too much sugar can cause blood sugar levels to spike and crash, leading to sudden shifts in mood. "These fluctuations may leave you feeling happy one moment and irritable or anxious the next," says Goodson.
Weight Gain
Shutterstock
Unwanted pounds could be the product of too much added sugar. "Excess sugar, especially from sweetened beverages and snacks, adds empty calories that can easily contribute to weight gain when consumed cons
Breakouts
Shutterstock
If your skin is breaking out, your sweet treats could be to blame. High sugar intake can increase inflammation and trigger hormonal changes that contribute to acne. "Foods with a high glycemic index may also stimulate oil production, which could lead to breakouts," says Goodson.
Lack of Energy
Shutterstock
Feeling sluggish could be a byproduct of a sugar-laden diet. While sugar can give a quick burst of energy, it's often followed by a crash that leaves you feeling more tired. Goodson says these highs and lows can zap your overall energy levels throughout the day.
Insomnia
Shutterstock
If you're having trouble sleeping, take a look at your nighttime routine – and the desserts you're having in the evening, too. "Consuming sugary foods, especially at night, can interfere with melatonin production and disrupt your sleep cycle," says Goodson. Blood sugar fluctuations may also cause nighttime awakenings or restless sleep.
Increased Appetite
Shutterstock
Feeling extra hungry? It could be the added sugar in your diet. "Sugar can interfere with the hormones that regulate hunger, like leptin and ghrelin, making it harder to feel full," says Goodson. "This can lead to constant cravings and overeating." Plus, when you come off a sugar crash, you typically feel hungrier than you were before leading to eating more.
Irritability
Shutterstock
Feeling cranky? Those cookies and cakes could be the culprit. But the good news is that bad mood could potentially be turned around by cutting back on sugar. When your blood sugar crashes after a sugary meal or snack, it can leave you feeling cranky or short-tempered. "Stable blood sugar helps support better emotional regulation and focus," says Goodson.
The terms "fast food" and "low-sodium" don't usually go together at all, especially with some fast-food burgers (like the Bacon King) containing well over 2,000 milligrams of sodium in just one sandwich. Because of fast food's reputation for crazy-high salt counts, most people who are watching their sodium levels tend to steer clear when they can. Of course, this isn't always easy, especially when you consider that some schedules and financial situations sometimes make fast food one of the only options for eating a meal. Thankfully, many popular fast-food chains are now working to provide lower-sodium options on their menus.
Why is too much sodium dangerous?
According to the American Heart Association, 9 out of 10 Americans consume too much sodium on a daily basis, and more than 70% of sodium intake comes from restaurant foods. Eating too much sodium can lead to health risks like heart disease, stroke, diabetes, high blood pressure, and cancer. Because of this, the CDC has officially recommended a limit of no more than 2,300 milligrams of sodium per day for the average individual.
What to know about 'low-sodium fast food'
At the end of the day, fast food is never going to be as nutritious as what you can make at home. Restaurant chains cook their food in heavy amounts of oils and use salt as a major flavor enhancer. Although we've provided a list below of many lower-sodium options you can find at popular fast-food chains, it's still important to remember that we would never say these choices are super "healthy." They often still lack nutrients like protein, fiber, healthy fats, and key vitamins that your body needs to function. But if you're in a pickle and need a quick, somewhat decent option that isn't going to ruin your sodium goals for the day, we recommend the options listed below.
Chick-fil-A Grilled Nuggets
Chick-fil-A
Nutrition: Per order Calories: 130 Fat: 3 g (Saturated Fat: 0.5 g) Sodium: 440 mg Carbs:1 g (Fiber: 0 g, Sugar: 1 g) Protein: 25 g
"Chick-fil-A's 8-count Grilled Nuggets are a fantastic low-sodium choice if you're craving fast food but want to stay healthy," says Sabat. "With just 440 milligrams of sodium and 25 grams of protein for only 130 calories, they are one of the cleanest, leanest options on any drive-thru menu." She adds, "They're simply seasoned and grilled, not fried, making them heart-friendly too."
McDonald's Hamburger
McDonald's
Nutrition: Per burger Calories: 250 Fat: 9 g (Saturated Fat: 3.5 g) Sodium: 510 mg Carbs: 30 g (Fiber: 1 g, Sugar: 5 g) Protein: 12 g
"A classic McDonald's Hamburger without extra toppings is surprisingly one of their better choices for sodium watchers," says Sabat. Why? Because "it clocks in at only 480 milligrams of sodium, with 12 grams of protein and just 250 calories. It's basic, satisfying, and much lighter on salt compared to almost everything else on their menu," she notes.
McDonald's 4-count Chicken Nuggets
McDonald's
Nutrition: Per order Calories: 170 Fat: 10 g (Saturated Fat: 1.5 g) Sodium: 340 mg Carbs: 10 g (Fiber: g, Sugar: g) Protein: 9 g
You may assume that most menu items at McDonald's are full of sodium, but there are a handful of lower-sodium choices you can make. For instance, a 4-count Chicken McNuggets from this chain has only 340 milligrams of sodium, a number much lower than many fast-food nuggets.
Wendy's Plain Baked Potato
Photo: Courtesy of Wendy's
Nutrition: Per potato Calories: 270 Fat: 0 g (Saturated Fat: 0 g) Sodium: 40 mg Carbs: 61 g (Fiber: 7 g, Sugar: 3 g) Protein: 7 g
It may not sound super exciting at first, but a Plain Baked Potato from Wendy's is an excellent low-sodium fast-food menu item. Starting off with a plain potato gives you the freedom to add whatever toppings you desire while watching your salt intake at the same time.
Subway 6-inch Veggie Delight
Subway
Nutrition: Per sandwich Calories: 220 Fat: 3 g (Saturated Fat: 1 g) Sodium: 360 mg Carbs: 40 g (Fiber:4 g, Sugar: 6 g) Protein: 10 g
"The 6-inch Veggie Delite sandwich at Subway is a super light option at only 360 milligrams of sodium (even less if you skip salty condiments)," says Sabat. "Packed with fresh veggies and served on hearty multigrain bread, it's a crunchy, refreshing meal that keeps you full without the sodium punch."
Nutrition: Per burger Calories: 240 Fat: 11 g (Saturated Fat: 4 g) Sodium: 470 mg Carbs: 24 g (Fiber: 1 g, Sugar: 5 g) Protein: 12 g
Sabat says that, "At just 420 milligrams of sodium, the Wendy's Jr. Hamburger is another smart fast food pick when you're keeping things simple. It's a smaller portion, but you still get a satisfying beefy taste without overwhelming your day's sodium budget—plus, only 250 calories."
Starbucks Rolled and Steel Cut Oats
Starbucks
Nutrition: Per Bowl Calories: 160 Fat: 2.5 g (Saturated Fat: 0.5 g) Sodium: 125 mg Carbs: 28 g (Fiber: 4 g, Sugar: 0 g) Protein: 5 g
Sabat says that if you're looking for a lower-sodium breakfast you can take on the go, the "Starbucks' Rolled & Steel-Cut Oatmeal is a top pick." She says, "With just 125 milligrams of sodium and a hearty dose of fiber, it offers a warm, filling meal without the salt overload." Sabat also notes that, "You can add nuts and fruit to boost nutrition without sacrificing your sodium goals, too."
Taco Bell Crunchy Taco with Beef
Taco Bell
Nutrition: Per taco Calories: 170 Fat: 9 g (Saturated Fat: 4 g) Sodium: 310 mg Carbs: 13 g (Fiber: 3 g, Sugar: 0 g) Protein: 7 g
Sometimes you just need a quick taco from Taco Bell, and the classic Crunchy Taco with Beef can be considered a fairly low-sodium option with only 310 milligrams. Plus, you're getting 7 grams of protein and 3 grams of fiber for only 170 calories, so it's the perfect snack!
Panera's Steel Cut Oatmeal
Panera Bread
Nutrition: Per serving Calories: 370 Fat: 14 g (Saturated Fat: 2 g) Sodium: 170 mg Carbs: 52 g (Fiber: 7 g, Sugar: 17 g) Protein: 8 g
"Panera's Steel Cut Oatmeal topped with strawberries and pecans is a naturally low-sodium, high-fiber breakfast option," notes Sabat. "With only 170 milligrams of sodium and loads of whole grains, it's an excellent choice for a cozy, satisfying start to your day without the hidden salt."
Chick-fil-A Berry Parfait
Chick-fil-A
Nutrition (Per ): Cup Calories: 270 Fat: 9 g (Saturated Fat: 3.5 g) Sodium: 85 mg Carbs: 35 g (Fiber: 1 g, Sugar: 26 g) Protein: 13 g
For a low-sodium breakfast and a healthy sweet treat, try the Berry Parfait from Chick-fil-A. It has only 270 calories, 85 milligrams of sodium, and contains 13 grams of filling protein.
Nutrition: Per slider, without cheese Calories: 180 Fat: 7 g (Saturated Fat: 3 g) Sodium: 520 mg Carbs: 18 g (Fiber: 1 g, Sugar: 4 g) Protein: 11 g
Ordering the Jalapeño Slider without cheese from Arby's will give you a nice snack full of 11 grams of protein and only 520 milligrams of sodium. This is one of the higher-sodium options on our list, but when compared to other Arby's sandwiches, this one is better for those watching their daily salt intake.
Panera Fuji Apple Chicken Salad
Panera
Nutrition: Per half salad Calories: 280 Fat: 16 g (Saturated Fat: 3 g) Sodium: 480 mg Carbs: 18 g (Fiber: 2 g, Sugar: 11 g) Protein: 17 g
Panera has plenty of nutritious offerings on its menu, but many of its soups and sandwiches have tons of unexpected sodium. For a lower-sodium option at this chain, try the half order of the Fuji Apple Chicken Salad.
Burger King Chicken Fries
Burger King
Nutrition: Per order Calories: 110 Fat: 6 g (Saturated Fat: 1.5 g) Sodium: 330 mg Carbs: 8 g (Fiber: 0 g, Sugar: 0 g) Protein: 7 g
Pieces of fried chicken shaped like French fries, the Chicken Fries have become a classic staple at Burger King and are surprisingly not as full of sodium, fat, and calories as you may think. With only 330 milligrams per order, these can be a decent snack option when you need something quick and cheap.
Dunkin Multigrain Bagel
Dunkin'
Nutrition (Per ): Bagel Calories: 380 Fat: 8 g (Saturated Fat: 1 g) Sodium: 550 mg Carbs: 63 g (Fiber: 8 g, Sugar: 8 g) Protein: 15 g
When you're at Dunkin', try their Multigrain Bagel for a lower-sodium option. "It offers a nice balance of carbs, protein, and fiber, all while keeping sodium moderate at about 550 milligrams," says Sabat. "It's a great grab-and-go breakfast when you want something hearty but don't want to load up on salt like you would with a breakfast sandwich."
Nutrition (Per ): Hamburger Calories: 200 Fat: 14 g (Saturated Fat: 4.5 g) Sodium: 390 mg Carbs: 8 g (Fiber: 2 g, Sugar: g) Protein: 12 g
In-N-Out has a few different ways you can alter the classic burger to match your personal health goals. Their Protein Style Hamburger, for instance, uses lettuce instead of a regular hamburger bun, which keeps the calories at 200 and the sodium at only 390 milligrams per burger.
