Many of the foods
listed above are high in sugar, fat, and calories. Therefore, over time, they
can lead to weight gain, especially if you consume them regularly without
making other adjustments to your diet.
Many factors play a
role in weight management, including your diet.
Certain foods are more likely to cause weight
gain than others, including processed foods that are high in calories, fat, and
have added sugar and salt.
Still, these foods can be incorporated into a
holistic diet. Just make sure to monitor your servings and enjoy them in
moderation, especially if you want to lose weight.
Here are 11 foods that can lead to weight gain
if you consume them in large quantities.
1. Soda
Soda is high in calories and added sugar, but
it lacks important nutrients such as vitamins, minerals, fiber, and
antioxidants (1).
What's more, regular drinking soda can lead to
weight gain.
In fact, studies have shown that people who
regularly drink sugary sodas are more likely to gain weight than those who do
not (2, 3, 4).
One study found that people who drank sodas at
the same time as their normal diet consumed an additional 572 calories per day.
Over time, this can easily lead to significant weight gain (5).
In addition, drinking soda may increase the
risk of diseases such as type 2 diabetes, heart disease, and certain
cancers. （6, 7, 8, 9, 10）。
While you can still enjoy an occasional glass
of soda, try to limit your intake to around 12 ounces (354 ml) and do not let
it become a daily habit. You can also choose a sugar-free version of your
favorite drink to reduce your sugar intake.
Summary: soda is high in sugar and calories, but lacks
important nutrients. It can also lead to weight gain and some chronic diseases,
so limit your intake and prioritize sugar-free varieties.
2. Sugar-sweetened
coffee
Rich in caffeine and a variety of
health-promoting antioxidants, coffee can be a nutritious beverage (11).
However, if syrups or sugars are added to
sweeten, coffee and coffee-based beverages such as smoothies, lattes, or frozen
mochas contain as much sugar as soda.
Like sodas and other sugary drinks, high-sugar
coffee drinks can lead to weight gain and can harm your health, such as
increasing your risk of heart disease, stroke, and type 2 diabetes. （3, 10, 12）。
Therefore, if you want to lose weight or
maintain your weight, it is best to avoid choosing sugary foods at local coffee
shops and limit how much sugar is added to your coffee at home or office. You
can also opt for a low-calorie sweetener like stevia.
Summary: coffee drinks with syrup or sugar-sweetened
are high in calories. Drinking them regularly can lead to weight gain, so limit
your intake or use a low-calorie sweetener like stevia instead of sugar.
3. Ice cream
Most commercially produced ice cream is rich
in sugar and fat (13).
In addition, since ice cream is often eaten as
a dessert, it can add many extra calories to your meals – even if you are
already feeling full after the main course.
For this reason, it is best to make ice cream
an occasional treat than a staple in your diet.
For healthier ice cream, look for ice cream
with less than 15 grams of sugar per serving, and be sure to pay attention to
serving size. You can also make homemade "delicious cream" by mixing
frozen fruit and Greek yogurt for a more nutritious alternative.
Summary: most ice creams are high in sugar and fat, which can add
many extra calories to your meals. Enjoy it occasionally instead of as a staple
food, and opt for low-sugar or homemade alternatives whenever possible.
4. Pizza
Commercially made pizza is a popular
convenience food for both children and teens (14).
Unfortunately, most pizzas are rich in fat,
refined carbohydrates, and calories. Some varieties are also made with large
quantities of cheese and processed meats that have been cured, smoked or cured.
increased intake of processed meat has been
linked to an increased risk of obesity, heart disease, and certain types of
cancer (15, 16, 17, 18, 19).
Still, pizza can be adapted to a full-blown
diet – as long as you just enjoy it occasionally in moderation.
Also, keep in mind that not all pizzas are the
same.
For example, you can try a healthier homemade
version that includes plenty of vegetables, raw proteins like chicken breast
slices, a small amount of cheese, and a whole-grain pizza base. You can also
try looking for pizzerias that use these ingredients.
Summary: commercially made pizzas often contain
high-calorie and processed meats. Try finding a pizzeria that uses healthier
ingredients or make it yourself at home.
5. Cookies and donuts
Cookies and donuts usually contain a lot of
sugar, refined flour and fat.
They are also usually high in calories. For
example, a large chocolate cookie can contain more than 220 calories, while a
single glazed donut contains more than 300 calories (20, 21).
When craving strikes, stick to a small portion
instead of a whole packet of cookies or donuts. This allows you to enjoy these
foods occasionally while limiting your excessive intake of calories and sugar.
Summary: cookies and donuts are high in calories and
sugar. Therefore, it is best to enjoy them occasionally and control your
portion size.
6. French fries and
chips
French fries are a popular choice for snacks
or side dishes, especially when eating out.
An average 4 ounces (117 grams) of food
typically contains about 378 calories, making fries a high-calorie food (22).
Most commercially produced French fries are
also rich in fat and salt—two delicious ingredients that increase the risk of
overeating (23, 24).
What's more, they are often eaten with other
high-calorie foods like burgers or fried fish. Many people also prefer to eat
it with high salt, sugar-high and fatty sauces such as ketchup or mayonnaise.
Combined, this means you may consume many
calories at once, which increases your risk of weight gain. In fact, some
studies have linked eating French fries to weight gain (25, 26).
Similarly, potato chips are rich in fat,
refined carbohydrates, and salt, which observational studies have shown to be
associated with weight gain. （25, 27）。
You can boil or bake them before seasoning
them with your favorite dried herbs and spices instead of fried potatoes. If
you still want to eat dips, try making your own with unsweetened Greek yogurt
and seasonings like chives, garlic or smoked paprika.
Summary: French fries and chips are rich in fat,
refined carbohydrates and salt. Studies have linked these two foods to weight
gain. Instead, choose cooked or baked potatoes for a more nutritious
alternative.
7. Sugary breakfast
cereal
Many types of breakfast cereal contain
calories and added sugar, and some varieties contain up to 13 grams (36 grams)
of sugar per cup. In other words, sugary grains can contain nearly 40% added
sugars (28).
These grains are also highly processed and
refined, which means they have removed most of the fiber and nutrients from
whole grains.
Some studies have shown that switching refined
grains to whole grains helps prevent weight gain and improve diet quality (29, 30).
Luckily, there are plenty of healthy low-sugar
and whole grain options available, so if you enjoy eating cereal for breakfast,
you do not need to give up cereal.
In fact, studies have shown that eating whole
or high-fiber breakfast cereals may reduce the risk of weight gain, type 2
diabetes, and heart disease. （31, 32）。
When buying grains, be sure to check the
labels and avoid varieties that are high in added sugar. Choose the least
processed whole grain made with ingredients such as oats or wheat bran.
Suitable options usually include bran bars or Bircher muesli.
Summary: many types of breakfast cereals are high in
calories and added sugar. Some types are also highly refined, which can lead to
weight gain. Instead, choose a low-sugar whole grain variety.
8. Chocolate
dark chocolate has been linked to many health
benefits, including improved heart health and brain function (33, 34, 35, 36).
However, it can be high in calories and fat.
In addition, most commercially produced milk and white chocolate are high in
sugar. Overall, this means that if you eat a lot of chocolate regularly, no
matter what type of chocolate it is, it will lead to weight gain.
Therefore, it is best to adjust the serving
size and insist on consuming about 1-2 ounces (30-60 grams) of chocolate per
day to prevent weight gain.
If you are struggling with moderation, keep in
mind that it may be easier to enjoy dark chocolate in moderation. Compared to
milk chocolate or white chocolate, it has been shown to increase satiety and
reduce food intake later in the day (37, 38).
Summary: dark chocolate, milk chocolate, and white
chocolate are all high in fat and calories. The latter two types of added
sugars are also generally higher. Therefore, if you regularly consume chocolate
in large quantities, it may lead to weight gain.
9. Juice
Although juice is often considered a healthy
drink, most commercial brands have as much sugar as soda. Fruit juices also
lack the fiber and other nutrients you get by eating whole fruit (39).
Drinking excess juice is associated with an
increased risk of obesity, especially in children (40, 41, 42, and 43).
Therefore, you should instead use water to
quench your thirst. You can still enjoy the juicy, sweet taste by enjoying the
fruit in its entirety. This way, you can also benefit from their fiber and
other nutrients.
If you do want to include juice in your diet,
be sure to choose 100% unsweetened juice whenever possible and pay attention to
your portion size. For children, it is recommended to limit their daily juice
intake to 4-6 ounces (100-130 ml) (44).
Summary: fruit juices are high in sugar and low in
fiber. Excessive alcohol consumption is associated with an increased risk of
obesity. Instead, quench your thirst in the water and enjoy the whole fruit
instead of the juice.
10. Other commercially
processed foods
Increased consumption of convenience foods may
be partly responsible for the increase in obesity rates in many parts of the
world (45, 46, and 47).
While not all processed foods are unhealthy,
many processed foods are high in calories, added sugars, fats, and sodium.
In addition, some studies have found that
eating more processed foods may lead to weight gain and dietary quality
loss. （48, 49, 50）
In addition to the other foods listed in this
article, other foods to be aware of include (48, 49, and 50):
·
light meals: canned
soup, fish sticks, frozen dinner, packaged meal
·
candy: oat bars,
protein bars, pies, biscuits, pastries, puddings
·
savory snacks: biscuits, fries, pretzels, microwave popcorn
·
sweetened dairy products: flavored yogurt, ice cream, popsicles, milk drinks, frozen
yogurt
·
processed meats: hot dogs, cooked meats, beef jerky, peppermint, bologna,
sausages, canned meat
Therefore, it is important to carefully read
food labels and look for products that are low in calories, sugar and sodium
when buying processed foods.
Reducing your intake of processed foods can
also improve the quality of your diet, making it easier for you to maintain a
moderate weight.
Summary: eating less processed foods that are high in
fat, sugar, and salt can improve the quality of your diet and help prevent
weight gain.
11. Fast food
Fast food is often considered a convenient and
timesaving alternative to cooking at home.
However, most fast food foods are highly
processed and rich in calories, fat, sodium, and added sugars.
For this reason, many studies have reported
that eating fast food more frequently may increase the risk of obesity, as well
as other health problems such as heart disease and type 2 diabetes. （51, 52, 53）。
Ideally, limit your intake of high-calorie
fast food, including:
·
Hamburg
·
tacos
·
burrito
·
pizza
·
fish and chips
·
cheese sticks
·
French fries
·
donut
·
fried rice
·
chicken nuggets
Instead, the goal is to cook at home and eat
fast food no more than 1-2 times a week.
When you are driving by, try to look for
restaurants that offer healthier takeaway options, such as soups, salads,
sandwiches, burritos, or burritos. In addition, the goal is to eat more
vegetables, whole grains and lean protein.
Summary: many fast food foods are high in calories, fats, added
sugars, and sodium. Limiting intake and choosing healthier options can help
prevent weight gain.
Conclusion
Many of the foods listed above are high in
sugar, fat, and calories. Therefore, over time, they can lead to weight gain,
especially if you consume them regularly without making other adjustments to
your diet.
Still, keep in mind that even if you want to
lose weight, there is no need to eliminate them from your diet.
Instead, it is designed to limit your portion
size and enjoy these foods in moderation as part of a balanced diet.
Salmon is a nutritional powerhouse that offers
a variety of impressive health benefits.
Salmon is one of the
most nutritious foods on the planet.
This popular fatty fish is not only rich in
nutrients, but also reduces certain risk factors for several different
diseases.
What's more, it is delicious, versatile, and
widely available.
Here are 11 amazing health benefits of salmon.
1. Rich in omega-3 fatty acids
Salmon is one of the best sources of the
long-chain omega-3 fatty acids eicosaentavenoic acid (EPA) and docosahexaenoic
acid (DHA).
A 3.5-ounce (100 g) serving of farmed salmon contains
2.3 g of long-chain omega-3 fatty acids, while the same serving of wild salmon
contains 2.2 g (1, 2).
Unlike most other fats, omega-3 fats are
considered "essential," meaning you have to get them from your diet
because your body cannot make them.
In general, most health organizations
recommend that healthy adults consume at least 250-1,000 mg of EPA and DHA per
day (3)
EPA and DHA are believed to have several impressive
health benefits, such as reduced inflammation, lowered blood pressure, reduced
risk of cancer, and improved function of arterial cells. （5, 6, 7, 8）。
A review of 22 studies found that continued
use of EPA and DHA supplements significantly improved arterial function,
especially in people who smoked, were overweight, had high cholesterol, or
metabolic syndrome. （9）。
What's more, studies have shown that getting
these omega-3 fats from fish can boost levels in the body as effectively as
supplementing fish oil capsules (10, 11).
As for how much fish to eat, eating at least
two servings of salmon a week can help meet your omega-3 fatty acid needs.
Summary: salmon is rich in long-chain omega-3 fatty acids that have
been shown to reduce inflammation, lower blood pressure, and reduce risk
factors for disease.
2. A great source of protein
Salmon is rich in high-quality protein.
Like omega-3 fats, protein is another
essential nutrient that you must get from your diet.
protein plays many important roles in the
body, including helping your body heal after injury, protecting bone health,
and maintaining muscle mass during weight loss and as you age (11, 12, 13, 14).
Recent studies have found that for optimal
health, at least 20-30 grams of high-quality protein should be provided at each
meal (15).
For reference, a 3.5-ounce (100 g) serving of
salmon contains 22-25 g of protein (1, 2).
Summary: your body needs protein to heal, protect bone health,
prevent muscle loss, and more. Salmon provides 22-25 grams of protein per 3.5
ounces (100 grams).
3. High vitamin content
Salmon is an excellent source of vitamin b.
Here are 3.5 ounces (100 grams) of wild salmon
(2):
- Vitamin B12: 100% more than 100% of daily value (DV)
- Niacin: 63% DV
- Vitamin B6: 56% DV
- Riboflavin: 38% of DV
- Pantothenic acid: 38% of DV
- Thiamine: 23% of DV
- Folic acid: 7% of DV
These vitamins are involved in several important processes in your body,
including converting the food you eat into energy, producing and repairing DNA,
and reducing chronic inflammation that can lead to disease (17).
Studies have shown that all B vitamins work in
synergy to maintain optimal function of the brain and nervous system.
Unfortunately, even people in developed countries may be deficient in one or
more of these vitamins (17).
Summary: Salmon is an excellent source of B vitamins
that are necessary to produce energy, control inflammation, and protect heart
and brain health.
4. Good source of potassium
Salmon is high in potassium.
This is especially true for wild salmon, which
provides 13% of the recommended daily intake per 3.5 ounces (100 grams),
compared to 8% (1, 2) for farmed salmon.
In fact, wild salmon contains more potassium
than an equal number of medium-sized bananas, which provide only 9% of the
recommended daily intake (18).
Potassium helps control blood pressure. It can
also reduce your risk of stroke (19, 20).
One review found that potassium
supplementation could significantly lower blood pressure levels in people with
high blood pressure, especially those who consume large amounts of sodium. （21）。
Potassium works with sodium to help prevent
excessive regulation of fluid balance and reduce blood pressure water retention
(22).
Summary: a 3.5-ounce (100 g) serving of salmon provides
up to 13% potassium intake, helping to control blood pressure and prevent
excessive fluid retention.
5. Contains selenium
Selenium is a mineral found in soil and in
certain foods.
It is considered a trace mineral, which means
that your body only needs a small amount. Still, it is important to get enough
selenium from your diet.
Studies have shown that selenium helps protect
bone health, lowers thyroid antibodies in patients with autoimmune thyroid
disease, and may reduce the risk of cancer. （23, 24, 25, 26）。
One serving of 3.5 ounces (100 g) of salmon
provides 75-85% selenium (DV) (1, 2).
Consuming salmon and other high-selenium
seafood has been shown to improve blood selenium levels in people with low
levels of this mineral in their diets (27, 28).
An earlier study found that people who
consumed two servings of salmon per week had significantly higher levels of
selenium in their blood than people who consumed fish oil capsules with lower
levels of selenium. （28）。
Summary: a 3.5-ounce (100 g) serving of salmon provides 75-85%
selenium, a mineral that supports bone health, improves thyroid function, and
prevents cancer.
6. Contains astaxanthin
astaxanthin is a compound associated with a
variety of powerful health effects. As part of the antioxidant carotenoid
family, astaxanthin gives salmon its signature red color.
Astaxanthin appears to reduce the risk of
heart disease by reducing the oxidation of LDL (bad) cholesterol and increasing
levels of HDL (good) cholesterol. （29）。
Some studies have also shown that astaxanthin
can reduce inflammation, reduce oxidative stress, and prevent the buildup of
fatty plaque in the arteries, which may reduce the risk of heart disease. （30）。
In addition, astaxanthin is believed to work
with the omega-3 fatty acids found in salmon to protect the brain and nervous
system from inflammation. （31）。
What's more, astaxanthin can even help prevent
skin damage and help you look younger.
In one study, 44 people with sunburned skin
significantly improved their skin elasticity and hydration after taking a
combination of 2 mg of astaxanthin and 3 grams of collagen over a 12-week
period. （32）。
Salmon contains 0.4-3.8 mg of astaxanthin per
3.5 ounces (100 grams), with red salmon having the highest content (33).
Summary: astaxanthin is an antioxidant found in salmon
that may benefit heart, brain, nervous system and skin health.
7. May reduce the risk of heart disease
Eating salmon regularly may help prevent heart
disease (34).
This is largely due to salmon's ability to
raise levels of omega-3 fatty acids in the blood. Many people have too many
omega-6 fatty acids in their blood compared to omega-3.
Studies have shown that when these two fatty
acids are out of balance, the risk of heart disease increases (35, 36).
In one earlier study, eating two servings of
farmed salmon per week increased omega-3 blood levels by 8 to 9 percent and
decreased omega-6 levels after 4 weeks. （37）。
In addition, some studies have shown that
regular consumption of fish may be associated with lower levels of
triglycerides and some other heart disease risk factors. （38, 39）。
Summary: salmon consumption can help prevent heart disease by
increasing omega-3 fat, lowering omega-6 fat, and lowering triglycerides.
8. May be beneficial for weight management
Regular consumption of salmon can help you
lose weight and maintain your weight.
Like other high-protein foods, it helps
regulate the hormones that control appetite and make you feel full (40).
In addition, after eating protein-rich foods
such as salmon, your metabolic rate increases even more compared to other foods
(41).
In addition, studies have shown that omega-3
fats in salmon and other fat-rich fish may promote weight loss and reduce belly
fat in overweight individuals (41, 42).
A study of children with non-alcoholic fatty
liver disease found that supplementation with DHA (the main omega-3 found in
salmon) significantly reduced liver fat and abdominal fat compared to placebo. （42）。
In addition, salmon have a low calorie. A
3.5-ounce (100 g) serving of farmed salmon has only 206 calories, while wild
salmon has even lower calories of 182 calories (1, 2).
Summary: eating salmon can help you control your weight
by reducing appetite, boosting metabolism, increasing insulin sensitivity, and
reducing belly fat.
9. Can help fight inflammation
Salmon can be a powerful weapon against
inflammation.
Many experts believe that inflammation is the
root cause of most chronic diseases, including heart disease, diabetes and
cancer. （43）。
Several studies have found that eating more
fish helps reduce inflammatory markers in people at risk for these and other
diseases. （44, 45）。
In fact, a study of 4,105 people found that
regular consumption of fish was associated with lower levels of white blood
cells, which are often used as a measure of chronic inflammation. （44）。
According to another review, fish oil
supplementation was found to significantly reduce levels of several specific
inflammatory markers, including CRP, IL-6, and TNF-a. （46）。
Summary: salmon and other fatty fish can help reduce
inflammation, which may lower risk factors for multiple diseases and improve
symptoms in people with inflammation.
10. Can protect brain health
A growing body of research suggests that
adding salmon to the diet may improve brain function.
Both fatty fish and fish oil have been found
to reduce depressive symptoms, protect fetal brain health during pregnancy,
reduce anxiety, slow age-related memory loss, and reduce the risk of dementia. （47, 48, 49, 50, 51）。
A study of 1,566 older adults found that
eating at least one serving of fish per week was associated with a reduced rate
of cognitive decline. (50）。
Summary: regular consumption of salmon may help reduce symptoms of
anxiety and depression, protect the brain health of the fetus during pregnancy,
and reduce the risk of age-related memory problems.
11. Delicious and versatile
Salmon is undoubtedly delicious. Compared to
many other species of fatty fish such as sardines and mackerel, it has a
unique, delicate taste and no "fishy taste".
It is also very versatile. It can be steamed,
sautéed, smoked, roasted, grilled or boiled. It can also be eaten raw in sushi
and sashimi.
In addition, canned salmon is a quick and
inexpensive option that offers the same impressive health benefits as fresh
fish. In fact, almost all canned salmon are wild rather than farmed, and their
nutrient content is very good.
Look for it in cans in bpa to avoid the
potential health risks associated with this chemical.
Here are some healthy ideas for incorporating
salmon into your diet:
- When making a tuna salad with
healthy mayonnaise, replace the tuna with canned salmon.
- Make Cobb salad with canned
salmon, hard-boiled eggs, avocados, lettuce and tomatoes.
- Enjoy smoked salmon and cream
cheese on sprouted grain bread with cucumber or tomato slices.
- Try making grilled salmon with
guacamole.
- Grill a vanilla salmon with
vegetables as a simple weekend dinner.
Summary: salmon is delicious and can be made in many different
ways. Canned salmon is another convenient and inexpensive option.)
Conclusion
Salmon is a nutritional powerhouse that offers
a variety of impressive health benefits.
Eating at least two servings, a week can help
you meet your nutritional needs and reduce your risk of many diseases.
In addition, salmon is delicious, satisfying
and versatile. Making this fat-rich fish part of your daily diet can do a great
job of improving your quality of life and health.