In order to shed excess of the body fats in a healthy way, slimmers opt for replacing the junk foods in their diet with healthier food options that are nutrient dense. But in order to keep the weight loss under control, certain empty calories fast foods should be a no-no always. This is because eating them would lead to regain of the weight. Dietitians share the top three worst empty calories foods to avoid.
Fast foods and their nutritive value
Whenever there is a mention of fast foods, the thing that immediately comes to mind is unhealthiness. No doubt, these foods are delicious and are a hot favorite worldwide amongst people of all ages. But they are of poor nutritive value and unhealthy. The reasons for this are multifold:
-Firstly, the ingredients employed in the making are unhealthy. Refined and processed ingredients are used instead of the healthy whole foods or real food ingredients. These employed ingredients are stripped of their nutrition.
Breakfast pastries (Source: Just a taste)-These ingredients are of substandard quality
-They are rich in saturated fats, calories, sodium and sugars. These can raise blood bad cholesterol, blood sugar, blood pressure and lead to heart attack, stroke and premature deaths. They cause body inflammation and lower body immune system functioning. And they are bad for gut health.
-They have harmful additives in them such as emulsifiers, thickeners, flavoring agents, artificial colors, artificial sweeteners etc. These are linked to enhanced risk of cancer too.
Empty calories fast foods
Due to the above reasons, most junk foods have lower nutrients density and have just empty calories. These lead to weight gain and obesity and their complications.
Bariatrics surgeon attached to VIDA Wellness and Beauty, Dr. Gabriela Rodríguez Ruiz, Senior dietitian at UCLA medical center, Dana Ellis Hunnes, and Physician and health expert with Eve Mag, Dr. Virginia Blackwell, share details of three worst empty calories fast foods.
Breakfast pastries
Sugary products can be an occasional treat. But eating them at the first meal of the day or consuming them daily or excessively can adversely affect health. Dana says:
“The least healthy type of carbohydrate to eat over the age of 40 is ultra-processed carbohydrates that are frequently found in packaged foods such as pastries, think Pop-Tarts,”
She adds:
“They provide no nutritional benefit, they are often devoid of vitamins and minerals, antioxidants, and anti-inflammatory compounds.”
White bread (Source: Brown eyed baker)These increase levels of IGF-1 (inflammatory marker) and cause chronic diseases.
White bread
Virginia warns:
“The highly processed flour and additives contained in white bread may make it harmful to a person’s overall health,”
These foods increase blood sugar, hunger and insulin production. And the insulin stores the extra calories as fats.
White rice
Gabriela reveals that white rice is a high carb food with a high glycemic index. If leads to fast and high blood sugar spike. It causes insulin rise and insulin resistance and fat storage in mid-abdominal area. Further, she details:
“It is high in carbohydrates but low in fiber, a one-cup serving provides 242 calories, 53.4 grams of carbs, and only 0.6 grams of fiber.”
Also, read Tim Spector warns against calories counting for weight loss!
White rice (Source: Delish)Hence it does not fill and one eats more of other foods and calories intake increases. Instead, have brown rice and quinoa. She adds:
“Incorporating more vegetables and fruits into your diet can also help,”
“Oranges and pineapples are particularly good at helping cut visceral fat, as they are full of nutrients, fiber, and vitamin C,”