The American Heart Association (AHA) recommends limiting your added sugar intake to no more than 6% of your total calories each day. That works out to about 25 grams for women and 36 grams for men. Eating a diet high in added sugar can contribute to a higher risk of obesity, heart disease, diabetes, certain cancers, and other chronic illnesses.

So if you're going the extra mile and ordering a salad instead of a cheeseburger and fries at your favorite fast-food chain, you'll also want to make sure the bowl of greens you're choosing isn't riddled with sugar. Check out the highest-sugar salads on restaurant menus below, and order these 10 Best Restaurant Salads to Order, According to Dietitians instead.

Chopt Crispy Chicken Ranch

With 10 grams of sugar, this Chopt salad isn't the worst option on this list. Most of the sugars come from the fresh produce, including the corn, carrots, grape tomatoes, and pickled red onion. Just watch out for the dressing you choose to pair with this crispy chicken bowl – some of the higher-sugar options include most of the vinegar-based dressings and the vinaigrettes (like the Balsamic Vinegar, the Sweet and Smoky Chipotle Vinaigrette and the White Balsamic Vinaigrette). To keep your salad less sweet, opt for the Mexican Goddess or Chopt Vinaigrette, which both have zero grams of sugar.

RELATED: 10 Unhealthiest Salad Dressings on Grocery Shelves

Culver's Bacon Bleu Salad With Vinaigrette

Culver's packs its salad with grilled chicken, bacon bits, and bleu cheese crumbles, but the sugar comes from what they call a "generous helping" of dried cranberries. While dried cranberries serve up antioxidants, they're also high in sugar because manufacturers add sugar to help mask the berry's naturally tart flavor and increase palatability. Fresh fruit is always a better bet because it's less calorie-dense and contains less sugar per calorie.

Sweetgreen Garden Cobb

America's favorite salad chain serves up a commendable selection of fresh, delicious, and locally sourced ingredients. That doesn't necessarily mean that all their salads will align with your personal health goals. Sweetgreen's twist on the classic Cobb salad contains 14 grams of sugar, which is more than half of your daily value. However, it admirably contains more fiber than sugar — and we love to see that because fiber works to steady your blood glucose levels. That means your blood sugar is less likely to spike and then crash, leading to energy dips and cravings later in the day.

RELATED: 9 Restaurant Chains That Serve the Best Chopped Salads

Sweetgreen Harvest Bowl

Sweetgreen's harvest bowl is studded with roasted sweet potatoes, apples, goat cheese, roasted almonds, and wild rice, and basically screams "fall." While it doesn't have quite as much sugar as a PSL, 15 grams is still pretty high, contributing more than half of your daily value. The balsamic vinaigrette dressing alone contributes 3 grams of sugar, so try swapping it out for the Caesar dressing or the Lime Cilantro Jalapeño Vinaigrette, which are both free of sugar.

Wendy's Taco Salad

If your goal is to make taco Tuesdays a bit healthier, this Wendy's salad isn't the best bet. It's made with romaine lettuce, shredded cheddar cheese, diced tomatoes, salsa, sour cream, tortilla chips, and the chain's hearty chili. Let's zoom in on the chili: The second ingredient in it is sugar, which contributes to most of the 16 total grams in the entire bowl. But we do like that this salad is high in fiber, providing 12 grams (which is about half of your recommended daily value) to help stabilize blood sugar levels and keep cravings at bay.

Sweetgreen Super Green Goddess Salad

Most of the sugar in this salad comes from the diced apples, a natural and nutrient-dense source of the sweet stuff. So while this salad is higher in sugar than other options at Sweetgreen, it also helps you hit your daily fruit goal with a healthy serving of fresh apples. Plus, this Sweetgreen salad contains a respectable 15 grams of fiber.

Wendy's Apple Pecan Salad

Just like Sweetgreen's Super Green Goddess salad, this pick is packed with apples, a source of natural sugar. However, this Wendy's salad also contains dried cranberries, sugar-coated roasted pecans, and a syrupy pomegranate vinaigrette dressing that contributes unnecessary added sugars to your meal. You can easily improve this salad's nutritional profile by doing without either the pecans or cranberries and skipping the vinaigrette.

RELATED: 10 Unhealthiest Wendy's Orders, According to Dietitians

Panera Fuji Apple Salad With Chicken

You'd be surprised to find out that most of the sugar in Panera's Fuji Apple Salad doesn't come from the apples. In fact, the popular salad and sandwich chain uses no-added-sugar apple chips in this bowl of greens for subtle sweetness and a whole lotta crunch. The majority of the added sugar comes from the white balsamic vinaigrette dressing, so swapping that sauce out can save you loads of added sugar.

Chick-fil-A Market Salad

This Chick-fil-A salad contains as much sugar as a Snickers bar. Sure, it's brimming with fresh fruit including red and green apples, strawberries and blueberries but it also comes with the chain's Harvest Nut Granola. And while we're intrigued by the idea of adding granola to salad for crunch, this unnecessary topping contributes added sugars, so you're better off skipping it.

Subway Sweet Onion Chicken Teriyaki Salad

Subway lets you turn your favorite sub into a salad by piling the sandwich's toppings onto a bed of greens. Subway's Sweet Onion Chicken Teriyaki Chicken is one of those classic, always-good choices, but it's also swimming in sugar. So much so that this salad contains a staggering 31 grams of sugar — that's more than a full cup of vanilla ice cream. Instead of going for the sweet teriyaki-slathered chicken, top your salad with a lean protein, such as grilled chicken or roasted turkey breast.

RELATED: The 15 Unhealthiest Yogurts—Ranked by Sugar Content

Chopt Sweet Apple Orchard Salad

Who would've thought that ordering a fresh salad for lunch could put you over your maximum sugar quota for the day? Chopt Sweet Apple Orchard Salad dumps an entire serving of sweetened cranberries onto its salad — and it turns out that the cranberries alone contribute a whopping 31 grams of added sugar. Skip the cranberries and add a serving of grilled chicken to this salad, and you've got yourself a pretty healthy lunch that'll hold you over without giving you the equivalent of 1.5 cups of ice cream's worth of sugar.

Sign up for our newsletter!

The post 11 Popular Fast-Food Salads—Ranked by Sugar Content appeared first on Eat This Not That.

Traditional cookie dough is calorie-dense and mostly made up of fat and sugar—two nutrients you may be trying to limit in your diet. Thankfully, there are many newer brands out there that we've found that offer healthier cookie doughs made with wholesome ingredients and less sugar.

How we chose the healthiest cookie dough

A standard serving size for a cookie is 1 ounce or about 3 inches across (the width of a credit card or the length of your pointer finger). To find a healthier cookie dough, dietitian Annette Snyder, MS, RD, CSOWM of Top Nutrition Coaching recommends sticking to the following criteria:

• Less than 10 grams of added sugar: Desserts and sweet snacks like cookies are one of the main sources of added sugar in our diet, per the American Heart Association (AHA). When looking for cookie dough, aim for less than 10 grams of added sugar per serving. "Less than 5 grams is ideal but may be more difficult to find," Snyder says.
• Less than 150 milligrams of sodium: You'd be surprised to find that many cookie doughs are riddled with sodium. That's why Snyder recommends looking for a brand with less than 150 milligrams of sodium per serving. Reducing your salt intake is a great way to lower your blood pressure and keep your heart healthy, per the AHA.
• Less than 3 grams of saturated fat: Snyder recommends looking for a cookie dough with less than 3 grams of saturated fat per 1-ounce serving. Taking in too much saturated fat has been linked to a greater risk of heart disease, per the AHA.

Now that you know how to shop for healthier cookie dough, read on for the best and worst brands at the grocery store. And if you're not in the mood to turn the oven on, turn to these 10 Cookie Brands That Use the Highest Quality Ingredients.

The best cookie doughs

Best: Twisted Dough Cookie Monster

Twisted Dough contains all the good-for-you nutrients you want, with none of the stuff you don't. It comes recommended by dietitian Megan Hilbert, MS, RDN with Top Nutrition Coaching because it doesn't include any saturated or trans fat. "Eating too much saturated fat can contribute to high cholesterol which, in turn, increases your risk for heart disease and/or stroke. Trans fats also contribute to high levels of cholesterol, and these fats can also increase levels of inflammation in the body which is a major contributor to metabolic syndrome and other diseases," she says.

This dough also contains 20 grams of protein per serving — that's as much protein as a scoop of whey protein powder! The high protein content helps manage your blood sugar levels and promotes fullness — which means less snacking or cravings later in the day.

Plus, each serving is very low in both carbs and sugar. "With only 2 grams of sugar per serving, this amount is ideal to keep blood sugar levels in a healthy spot, which can reduce energy crashes later in the day and also prevent insulin resistance in the long run," Hilbert says.

RELATED: 12 Best Low-Sugar Desserts on Grocery Shelves

Best: Cappello's Vegan Double Chocolate Chip Cookie Dough

Cappello's cookie dough is Snyder's favorite because it's made with fewer and higher-quality ingredients, all while remaining fairly low in added sugars—a difficult feat for baked sweets. Take a look at the ingredient list, and you'll find antioxidant-rich cocoa powder and high-fiber almond flour. "We like antioxidants from plants as they help protect our body's cells from attack by free radicals, which can cause damage," Snyder says, adding that "the almond flour provides not only a gluten-free cookie base, but it adds beneficial monounsaturated fats."

Plus, Cappello's chocolate cookie dough is vegan, grain- and gluten-free, dairy-free, and free of seed oils, so it's suitable for many different eating styles. "The one drawback is the higher saturated fat content from the coconut oil," Snyder says.

Best: Deux Chocolate Chip Cookie Dough

We're not sure what we love most about this cookie dough, the mouthwatering flavors or the focus on whole-food ingredients in its recipe. "There are very few additives or processed ingredients, which is beneficial for our overall health due to whole foods having a higher portion of nutrients and other beneficial compounds like antioxidants and fiber," Hilbert says.

The main ingredient in this dough is oat flour, which is a great source of prebiotics. "Prebiotics are incredibly important for maintaining healthy gut function by feeding beneficial bacteria in our digestive system," Hilbert says. Because of the oat flour used, you'll get 2 grams of fiber to help maintain regular digestion and also gut health. "Most Americans are not getting enough fiber in their diet (25 to 30 grams is ideal, only about 5% of people reach this) so getting in extra fiber can go a long way," Hilbert says.

RELATED: 30 Low-Calorie Desserts to Buy Under 150 Calories

Best: Bhu Foods Protein Chocolate Chip Cookie Dough

Props to Bhu for creating a cookie dough that's high in fiber, free of top allergens and gluten, has no added sugar, and boasts a bit of protein. Snyder likes that it's sweetened with monkfruit, which, she says, "seems to have a decent safety profile compared to some other non-nutritive sweeteners, some of which may negatively affect our gut microbes."

What's more, it features ingredients not often seen in baked goods, like MCT oil, baobab, and pea protein along with cashew butter, Snyder points out. "Aside from the fat from the cashews and cashew butter, there is MCT oil added. MCTs (medium chain triglycerides) are smaller in size compared to most of the fats we eat, making them easier to digest and absorb into the bloodstream quickly, which is thought to help satisfy hunger better," she says.

Bhu's cookie dough also contains prebiotic tapioca, which Snyder calls "food for our friendly gut bacteria." And as a bonus, it contains baobab, a fruit native to Africa and Australia. "Purported benefits include improved blood sugar control, reduced inflammation, and aiding in digestive health," she says.

Best: Whoa! Dough Chocolate Chip Cookie Dough

This ready-to-bake cookie dough is also safe to eat raw, and it'll become your go-to when the sweet tooth kicks in. It has just 7 grams of added sugar (8 grams total sugar), which is well below most traditional brands of cookie dough. "Excess sugar can also contribute to inflammation and increase risk for cellular aging," Hilbert says.

What's more, this dough is free of many major allergens like egg, soy, dairy, and gluten. "For those who do have food allergies or sensitivities this can be a fun, healthy cookie dough option that won't cause gastrointestinal distress or problematic allergic reaction," Hilbert says. "It's nut-free, too, which can be helpful for kids who want to take nut-free treats to school."

RELATED: 12 Best Store-Bought High-Protein Desserts

Best: Sweet Loren's Chocolate Chunk

Sweet Loren's checks all of the boxes. "I like that the ingredients are fairly simple, and they gave thought to texture and taste in a 'healthified' sweet treat," Snyder says. This cookie dough is made of a blend of oat, tapioca, and potato starches. "Oats provide a source of prebiotic soluble fiber, helpful for keeping our gut happy and preventing huge swings in blood sugar (and that helps manage appetite)," Snyder says.

We like that it's sweetened with basic ingredients such as sugar and molasses rather than high-fructose corn syrup, and while that contributes added sugars, the total content is still right at the top of the recommended range. Snyder also likes that these are low in saturated fat and sodium, making this dough more heart-friendly. The dough comes pre-cut so you can pop it on parchment paper and bake for a quick and easy treat.

The worst cookie doughs

Worst: Nestle Toll House Chocolate Chip Lovers Cookie Dough

This classic chocolate chip-packed cookie dough is rife with added sugars and not-so-great ingredients. One serving contains 13 grams of added sugar, which can add up quickly. "If we consume too much added sugar, it can get stored as fat, leading to weight gain and increased risk of chronic diseases like heart disease, diabetes, and cancer," Hilbert says.

What's more, the main ingredient is bleached white flour, a highly processed food. "During the milling process, outer bran is taken off the flow, which is where most of the dietary fiber and micronutrients are contained, and missing out on this key nutrition can make it harder to reach out to daily intake of fiber and B vitamins," says Hilbert.

Worst: Pillsbury Reese's Cookie Dough

Reese's chunks in a cookie may sound like dessert heaven. However, this pick is high in added sugar and contains zero fiber. "Added sugars offer no other nutrients compared to sugars found in nutrient-rich plant foods," Snyder says. These are also made with refined wheat flour, which is stripped of the fiber and vitamin content when the outer hull is removed. Plus, the peanut butter candies "contribute hydrogenated palm kernel and soybean oils (not that great for the heart), artificial colors, and more added sugars," Snyder says.

RELATED: The Absolute Best Way to Bake Cookies in an Air Fryer

Worst: Nestle Toll House M&M's Minis Chocolate Chip Cookie Dough

Another candy-studded cookie dough you'll want to pass up on. Hilbert points out that many additives on the ingredients list are ones she wouldn't recommend, especially the artificial dyes found in the colorful M&Ms. "More research is needed in this area, but some studies show that red dye 40, yellow 5, and yellow 6 are contaminated with benzidine or other carcinogens. Certain dyes (like blue 1, red 40, yellow 5, and yellow 6) can cause hypersensitivity reactions like flushing or skin reaction," she says. Plus, the serving size is considerably less than the traditional ounce, so don't be fooled by the lower calorie and sugar content here.

Worst: Pillsbury Chocolate Chunk and Chip Cookie Dough

"If you want an old-school chocolate chip cookie and don't want to try and modify it for health reasons, you're better off making it yourself where you can control the ingredients," Snyder says. For starters, these cookies contain bleached enriched flour (generally refined and lacking in fiber and other nutrients in grains), palm oil (which is not listed as sustainably sourced and is all saturated fat), and your basic table sugar.

"Excess added sugars can be stored as blood fats (triglycerides), not to mention contribute to unwanted weight gain," Snyder says. "The saturated fat content is higher along with the added sugars. We try to keep saturated fat on the low side given that it can increase triglycerides and end up stored in the liver. We don't want fat stored in the liver as it can affect your liver function later on."

Sign up for our newsletter!

The post 6 Healthiest Cookie Doughs on Grocery Shelves—and 4 to Avoid appeared first on Eat This Not That.

"Starting our day with a well-rounded breakfast is like waking up on the 'right side of the bed' for our bodies," says Melissa Galich, RD, CD, with Top Nutrition Coaching. "It should include some protein and fiber, along with complex carbohydrates."

It's a good thing that many healthier muffin brands have been cropping up at the grocery store because you can choose some of these as part of a balanced breakfast or snack.

How to pick healthier muffins

• Limit added sugar: Galich recommends looking for a muffin with ideally less than 10 grams of added sugar. Many muffins have upwards of 20 grams of added sugar, which is almost your entire daily recommended limit. "Excess sugar can be linked to increased fat stores, increased risk of heart disease, diabetes, along with increased inflammation in our bodies," says Lori Barrett, RDN, a dietitian with Top Nutrition Coaching.
• Limit saturated fat: Galic recommends a muffin with a maximum of 15 grams of total fat and 5 grams of saturated fat. The American Heart Association recommends that 5-6% of daily calories come from saturated fat for heart health. So if you're eating 2,000 calories a day, you should only be getting about 13 grams of saturated fat per day. Many muffins contain upwards of half your daily value of saturated fat, so be sure to scan the nutrition label before buying.
• Aim for fiber and protein: A muffin should ideally have at least 3 grams of fiber and 3 grams of protein. "Protein and fiber help to fill us up, keep our bodies satisfied longer, and keep our blood glucose levels more stable until our next snack or meal," Galich says. Protein and fiber help us to avoid spikes in our blood glucose that sugary snacks, like muffins, can cause. "Those spikes can leave us feeling deflated, tired, and looking for something more to fuel ourselves," says Galich.

Below, dietitians share the best store-bought muffins at the supermarket that are actually worth biting into at breakfast, as well as some unhealthy muffins to limit. Read on, then check out The 15 Healthiest Yogurts on Grocery Store Shelves.

The best store-bought muffins

Best: Veggies Made Great Blueberry Oat Muffins

Veggies Made Great makes many tasty flavors, such as Blueberry Oat, Banana Chocolate Chip, and Apple Cinnamon, that'll make you look forward to breakfast. All of these varieties clock in around 110 to 120 calories, 3 grams protein, and 3 grams fiber, which is along the lines of our dietitians' recommendations.

"The protein and fiber will help keep you full, but also promote blood sugar regulation," Galich says. "Given the low calories and moderate protein content, there's room to add a low-fat yogurt and/or piece of fruit to help balance out the meal," Galich adds.

RELATED: The 10 Healthiest Store-Bought Breads Recommended By Dietitians

Best: Soozy's Grain-Free Match Green Tea Muffin

Soozy's Gluten-Free Muffins come in four tasty flavors, like Matcha Green Tea and Blueberry Oat, and are a great option for folks looking to avoid wheat and dairy. They're made with whole-food ingredients, including almond flour, whole eggs, and coconut cream.

We love that they're a lower-sugar option and don't contain any artificial sweeteners. Plus, the almond flour keeps these low in carbs and high in fiber. "The low carbohydrate amount can cause a smaller rise in our blood glucose, helping us to feel more level afterward," says Barrett.

Best: Kodiak Chocolate Chip Muffin Power Cup

Simply add water (or milk), stir it up, and microwave this Power Cup for the ultimate breakfast treat that's piping hot and made in seconds. Barrett loves that these are high in protein, with 12 grams per serving, to help keep you satisfied longer. These are also made with whole-grain wheat and whole-grain oats for complex carbohydrates, Barrett points out. "With its calorie amount of 270, it might be used as a quick breakfast when you're running out the door," Barrett says.

However, note that it contains 15 grams of added sugars, which is higher than what our dietitians recommend—so make sure to monitor your added sugar intake for the rest of the day.

RELATED: 7 Restaurant Chains That Serve the Best Muffins

Best: Flax 4 Life No Sugar Added

Flax 4 Life's No Sugar Added muffins are made with a blend of ground flaxseed, plant fibers, and egg whites, which contribute to the high protein and fiber count. We love that these are low in added sugars and are a good source of protein and fiber. "Fiber helps promote satiety and healthy digestion, aids in blood sugar control, and can help lower cholesterol," Galich says. It's recommended most adults aim for 25 to 35 grams of fiber per day, Galich says, and these muffins can help you squash that goal.

"While this product is one of the highest in total fat content, it's low in saturated fat and made of primarily heart-healthy fats from the ground flaxseed," Galich notes. These healthy fats can help keep you full and support heart health.

Best: Simply Scrumptious

Finding a muffin that's both low in calories and high in fiber is no easy feat, yet Simply Scrumptious manages to deliver on both fronts. Because the calories are so low, Barrett and Galich recommend pairing a muffin with Greek yogurt and fresh berries or a tablespoon or two of your favorite nut butter and a piece of fruit for a quick yet balanced and nutritious breakfast. We also love that these muffins are low in sodium, with just 80 milligrams per muffin.

One thing worth noting: "These muffins are high in the sugar alcohol erythritol, so eating limited portions would be recommended to avoid any gastrointestinal upset that can be caused by sugar alcohols," Galich says.

RELATED: 12 Best & Worst Oatmeal Brands

The worst store-bought muffins

Worst: Costco Chocolate Muffin

Everything's bigger at Costco, and in the case of these muffins, that's not a good thing. With a staggering 680 calories, this monstrosity of a muffin contains nearly twice the added sugar you should eat in a day and nearly an entire day's worth of saturated fat. And while one muffin packs in an entire meal's worth of calories, you likely won't even feel full because there isn't nearly enough protein or fiber to keep you satiated and justify that calorie count.

If you're craving something sweet for breakfast, skip this Costco muffin and choose one of our healthier options from the list above. "Avoiding these types of foods regularly and finding healthier alternatives can be an easy change that can lead to health improvements long term," Galich says.

Worst: Walmart Marketside Banana Nut Regular Muffins

Walmart is home to many budget-and-diet-friendly finds, but you'll want to keep these giant muffins out of your grocery cart.

"This muffin has 26 grams of added sugars, which is equivalent to 6.5 teaspoons of sugar," Barrett says. The FDA recommends no more than 10% of our total calories come from added sugar, so if you eat 1,800 calories per day, your goal should be limiting your sugar intake to no more than 45 grams. And chomping down on one muffin will get you over half of the way to your sugar limit. This muffin is also high in fat, with 19 grams, which means more than 50% of the calories in this muffin come from fat.

RELATED: 50 Healthiest Weight Loss Snacks on Grocery Shelves

Worst: Little Bites Chocolate Chip Muffins

These nostalgic poppable muffins might be small and sweet, but most of the calories are coming from fat and added sugars. That means they're not a good source of protein or fiber, so they don't provide valuable nutrients that our body needs to feel and function at its best, Barrett says.

One pouch, which contains four mini muffins, has nearly 200 calories and a whopping 17 grams of added sugar without any fiber to help stabilize your blood sugar levels.

Worst: Favorite Day Blueberry Streusel Muffins

The crunchy sugar crystals that form the crust of these muffins should be an indication of how high in sugar these are. Favorite Day, a Target brand, makes some of the sugariest muffins on our list.

"The main reasons I wouldn't recommend these muffins are due to their high fat and their added sugar content of 23 grams per muffin, which provides about half of the added sugar recommendations for most adults," Galich says. On top of that, these are low in blood sugar-balancing fiber. Not getting enough fiber, especially at breakfast, can leave us feeling hungry and unsatisfied even after eating, Galich says.

RELATED: 12 Best & Worst Frozen Breakfast Sandwiches

Worst: Little Debbie Muffins

Don't let their mini-size fool you. Like Little Bites, these Little Debbie treats are made up of mostly fat and added sugar and are practically devoid of fiber and protein. This nutrient combo is bound to keep you reaching for another snack within minutes of polishing off a pouch. Skip these sugary bites and opt for a healthier muffin on our list to crush that sweet tooth.

Worst: Abe's Muffins

Abe's Muffins might be small but they're far from mighty. One serving (which is equal to two mini muffins) gives you 230 calories and 35 grams of carbohydrates, and the majority of those carbs come from sugar (a whopping 20 grams) rather than satiating fiber. That means you'll probably end up reaching for another morning snack—or another muffin or two—shortly after biting into one of these.

What's more, Galich recommends staying under 200 milligrams of sodium, and Abe's Muffins provide 230 milligrams per serving, which is 11% of your daily recommended value.

Sign up for our newsletter!

The post 5 Healthiest Muffins at the Grocery Store—and 6 To Avoid appeared first on Eat This Not That.

"Biological aging refers to the gradual deterioration of functional characteristics at the cellular and molecular levels, which can be influenced by lifestyle factors, including diet," says Danielle Crumble Smith, RD, a dietitian with Top Nutrition Coaching.

"Eating a balanced diet rich in antioxidants, essential fatty acids, vitamins, minerals, and fiber, while minimizing processed foods, sugars, unhealthy fats, and excessive sodium and alcohol is crucial for supporting longevity by slowing down the aging process and promoting overall well-being," says Marlyne Perez, RDN, LD, a dietitian with Top Nutrition Coaching.

On the other hand, an unhealthy diet—one that lacks essential nutrients and antioxidants and is rich in processed foods, sugars, and unhealthy fats—can result in chronic inflammation, oxidative stress, compromised gut health, and metabolic issues, Perez says. "These factors collectively accelerate cellular damage, impair organ function, and increase the risk of age-related diseases, contributing to an elevated biological age," she adds.

Clearly, a nutrient-dense diet is key to helping slow down your biological clock. That's why we spoke to two dietitians about the top foods that can age you faster if you eat them on the reg. That said, you're welcome to enjoy these foods in moderation—just focus on filling your diet with nutrient-dense foods and saving these for special occasions.

Sugary cereals

While cereals can be a wholesome breakfast, many on the market are riddled with added sugars. And when you're getting most of your calories from sugar, especially first thing in the morning, that can cause rapid spikes in blood glucose, which prompts the body to quickly release insulin to regulate those sugar levels. "Over time, this continuous fluctuation in blood sugar and insulin levels can lead to insulin resistance and increased oxidative stress, contributing to accelerated aging processes in the body," Perez says.

What's more, regularly eating high-sugar foods like sugary cereals can contribute to weight gain and obesity, two conditions associated with a host of metabolic issues, such as type 2 diabetes and cardiovascular diseases.

A diet high in sugar might even manifest itself on your skin. Excess sugar reacts with proteins in your body, such as collagen and elastin, through a process called glycation. This can lead to the formation of Advanced Glycation End Products (AGEs), which make collagen and elastin stiff and less elastic, per a 2021 review in Experimental & Molecular Medicine. "The damage to collagen and elastin, [which are] vital for maintaining youthful and supple skin, manifests as premature aging signs on the skin," Smith says, adding that it can result in wrinkles and sagging skin.

RELATED: 12 Unhealthiest Cereals—Ranked by Sugar Content

Hot dogs and bacon

An occasional bacon, egg, and cheese on a weekday morning or a grilled hotdog at a summer cookout is nothing to fret about, but including processed meats in your diet regularly isn't a smart move.

Processed red meats are rich in saturated fats and often contain preservatives like nitrates, which can contribute to biological aging by promoting chronic inflammation and oxidative stress in the body, Smith says. "These factors accelerate cellular aging and increase the risk of age-related diseases such as cardiovascular disease and certain cancers. Additionally, the consumption of processed meats is linked to the formation of harmful compounds that can damage DNA and proteins, further exacerbating the aging process."

Eating red or processed meat at least four times a week was associated with a 20% higher risk of colorectal cancer than eating it less than twice a week, per a 2020 International Journal of Epidemiology study.

Alcohol

The ocassional glass of wine with dinner or cocktail at happy hour won't do any lasting damage, but binge-drinking every weekend or making alcohol a mainstay in your diet might.

Alcohol can bump up your chronological age in three key ways. First, it's a diuretic, which means it makes you urinate more. This can lead to dehydration, resulting in dry and dull skin with an increased likelihood of wrinkles and fine lines, Smith says.

Second, "Alcohol hinders the absorption of vital nutrients such as vitamins B12 and folate, along with antioxidants, compromising cellular health and contributing to cognitive decline, raising the risk of age-related neurological disorders like Alzheimer's and dementia," Smith says.

Lastly (but definitely not least), alcohol can cause liver damage, including fatty liver, hepatitis, and cirrhosis. "This impairs the liver's ability to efficiently metabolize toxins and maintain overall bodily functions, potentially accelerating aging processes throughout the body," Smith tells us.

RELATED: What Happens to Your Body When You Give Up Alcohol

Refined white flour

Foods like white bread, bagels, pretzels, and pasta are all made of refined grains, which are stripped of all the fiber and nutrients that make the grains healthy in the first place. This milling process causes the foods to become high-glycemic, meaning they can lead to rapid spikes in blood sugar and insulin levels. "This spike and subsequent drop in blood sugar can cause oxidative stress and inflammation, accelerating cellular aging," Smith says.

"Additionally, the lack of fiber and essential nutrients in refined white flour, compared to whole grains, deprives the body of key anti-aging nutrients—such as B vitamins, antioxidants, vitamin E, and minerals—further contributing to the aging process."

Soda and other sugary drinks

Sodas and sugary drinks like sweet tea give you nothing beneficial in terms of nutrition, and drinking them regularly has been linked to myriad health issues. That's mainly because all of these beverages' calories come from added sugars.

The consumption of sugar-sweetened beverages "contributes to biological aging primarily due to its high sugar content, leading to increased oxidative stress, inflammation, and the formation of advanced glycation end products (AGEs) that accelerate cellular aging and tissue damage," Smith says.

This excessive sugar intake can contribute to insulin resistance and increased fat accumulation, which are linked to obesity, type 2 diabetes, and cardiovascular disease—all markers of aging and shorter telomeres. FYI, telomeres protect the ends of chromosomes, and their length is an indicator of cellular aging. Poor diet has been associated with shorter telomeres, per a 2011 report in The Journal of Nutritional Biochemistry.

What's more, "soda contains phosphoric acid, which may hinder calcium absorption, potentially reducing bone mineral density and increasing the risk of conditions like osteoporosis and bone fractures associated with aging," Perez says.

Fried food

Fried food, like chicken nuggets, burgers, and fries often contain trans fats, particularly when the frying oils are reused over and over again—which is a common practice in many fast-food restaurants.

"These trans fats contribute to inflammation and oxidative stress in the body, processes that accelerate cellular aging and increase the risk of age-related diseases like heart disease and diabetes," Smith says.

Here's how reusing oils can lead to trans fat: When oil is heated repeatedly, it undergoes oxidation and thermal degradation, Smith tells us. "The repeated heating causes the unsaturated fatty acids in the oil to undergo structural changes—and one of these changes can be the conversion of cis-fatty acids (naturally occurring in most vegetable oils) into trans-fatty acids. Oils with high concentrations of unsaturated fats (like soybean, sunflower, or corn oil, which are all commonly used for frying) are more prone to forming trans fats when overheated or reused." Plus, higher temperatures and longer heating times increase the rate of trans fat formation.

Restaurant Foods

Even if you're not zooming through the drive-thru to grab a cheeseburger and fries, dining out at restaurants won't do wonders for your body—especially as you age.

"Restaurant foods, though convenient, can contribute to aging due to factors such as high levels of unhealthy fats, including saturated and trans fats, leading to inflammation and an elevated risk of age-related diseases," Perez says. What's more, most of these meals contain more than a full day's worth of sodium—and even seemingly savory restaurant dishes can sneak in loads of sugar, too. "Restaurant meals are often high in added sugars and salt, contributing to the risk of metabolic disorders like obesity and hypertension, which are linked to accelerated aging," Smith says.

What's more, harmful compounds like AGEs and potentially carcinogenic substances can be produced through certain restaurant cooking methods, such as frying or grilling at high temperatures, contributing to cellular damage and accelerated aging.

But not all restaurant meals are bound to zap your fountain of youth. Some establishments (like these dietitian-approved restaurants) prioritize fresh ingredients, use healthier cooking methods, and offer nutritious options. "Making informed choices by selecting meals rich in vegetables, lean proteins, and whole grains, while limiting processed or fried foods, can help mitigate potential negative effects on the aging process," Perez says.

Deli meats

Ham, salami, and sliced turkey breast are all delicious sandwich essentials, but you shouldn't make them a part of your daily diet. Deli meats, which are often high in preservatives like sodium and nitrates, contribute to biological aging primarily through the promotion of oxidative stress and inflammation in the body, Smith tells us. "These preservatives, along with AGEs formed during processing, can damage cells and tissues, accelerating the aging process at a cellular level."

Not only that, but deli meats are sky-high in sodium. Take packaged ham: just three slices contain about 652 milligrams of sodium, which is 27% of your daily value. "The high sodium content in deli meats can contribute to hypertension and cardiovascular issues, which are key factors in age-related health decline," Smith says.

RELATED: Is Deli Meat Bad for You? 6 Effects of Eating It

Potato chips

When the salt craving hits, you might be tempted to grab a bag of potato chips, but we all know how hard it is to stop at just a handful. And a potato chip habit isn't necessarily helping you halt the aging process.

"Commercially produced potato chips are often cooked in unhealthy oils at high temperatures, leading to the formation of trans fats," Perez says. "The high-temperature cooking process for starchy foods like potatoes in chip production can generate acrylamide, considered a potential carcinogen that may contribute to cellular damage and aging-related processes," Perez says.

Not only that but potato chips have a high glycemic index and high salt content. "The sodium content in potato chips can result in water retention, increased blood pressure, and strain on the cardiovascular system, potentially hastening aging in blood vessels and organs," Perez says.

Sugary baked goods

Baked goods—think: cookies, pastries, muffins, and the like—are all made with refined flour and are high in added sugars. Sometimes, they can even contain a bit of trans fat. All of these factors contribute to biological aging by promoting inflammation and oxidative stress.

"The high sugar content can lead to the formation of AGEs that damage collagen and elastin, key proteins for maintaining youthful skin; while trans fats can negatively impact cardiovascular health and cellular integrity," Smith says.

RELATED: The Absolute Best Way to Bake Cookies in an Air Fryer

Agave and other syrups

Sweeteners such as agave syrup, corn syrup, and certain maple syrups are high in fructose, a type of sugar linked to health issues such as insulin resistance, liver fat accumulation, and elevated triglyceride levels, contributing to metabolic issues and accelerated aging, Perez says.

Similarly to refined sugar, excessive fructose also forms AGEs, potentially causing damage to collagen and elastin in the skin, which contributes to wrinkles, decreased elasticity, and skin aging. "Regular consumption of these sweeteners may result in weight gain, metabolic syndrome, and increased risks of cardiovascular diseases and type 2 diabetes, associated with accelerated aging and age-related health issues," Perez says.

If you're using these sweeteners daily instead of prioritizing whole foods (like if you're sweetening your morning bowl of oatmeal with agave instead of fruit), this "can create nutrient imbalances, displacing nutrient-rich foods and impacting overall health, thereby contributing to accelerated aging processes," Perez says.

The bottom line: "Choosing whole fruits for sweetness and minimizing reliance on added sugars and sweeteners can contribute to better health outcomes and potentially slow down the aging process," Perez says.

Sign up for our newsletter!

The post 11 Foods That Are Aging You Faster appeared first on Eat This Not That.

While it would be incredibly hard to eliminate all sugar from your diet since all foods with carbs end up getting broken down into sugar by the body to use as energy, it's smart to focus on reducing your intake of added sugars. Remember, added sugars are those not naturally found in whole foods, such as fruits and vegetables.

"If you consume a high-sugar diet, I would recommend reducing sugar intake gradually rather than eliminating it suddenly to avoid the desire just to stop because withdrawal symptoms are unpleasant," says Danielle Crumble Smith, RDN, LDN, a dietitian with Top Nutrition Coaching.

Some of the initial symptoms of sugar withdrawal include:

• Headaches
• Cravings
• Mood changes
• Fatigue
• Dizziness
• Poor concentration

If you want to go cold turkey on sugar, just be mindful of potential symptoms and don't let that deter your healthy habit changes.

"Ensuring a balanced diet (with adequate protein, healthy fats, and fiber) as well as staying well-hydrated and exercising regularly can help stabilize blood sugar levels and reduce [sugar] withdrawal symptoms," Smith says.

Once you get over that hump, here's what can happen to your body when you cut out sugar.

Your Blood Sugar and Metabolic Health Will Improve

For starters, consuming a lot of sugar too often causes your blood sugar to spike, which triggers the pancreas to release insulin. Insulin is a hormone that helps bring your blood glucose down to a normal range. Now you're probably thinking, OK, well if my body knows how to handle the extra sugar by making insulin, then there's no cause for concern, right?

Not quite. Chronic high sugar intake causes your body to release a lot of insulin, which can lead to insulin resistance—a condition where cells don't respond well to the insulin and, as the name suggests, become resistant to it. Insulin resistance significantly increases your risk of type 2 diabetes, Smith says.

"By eliminating sugar, your insulin levels become more stable, reducing the risk of developing insulin resistance and aiding in overall metabolic health," Smith says.

RELATED: 12 Unhealthiest Instant Oatmeals—Ranked by Sugar Content 

Your Mood May Get Worse Before It Gets Better

When you first cut sugar out of your diet, you'll probably feel irritable and cranky. "While the initial 'sugar high' can lead to a temporary mood boost, the subsequent drop in blood sugar can lead to a mood crash, potentially increasing feelings of anxiety," Smith says.

Not only does sugar mess with your blood glucose, but it can also tinker with your brain chemicals. "Sugar consumption can impact dopamine levels, a neurotransmitter associated with pleasure and reward," Smith says. "And reducing sugar intake can temporarily disrupt this balance."

Therefore, eliminating sugar could potentially lead to withdrawal symptoms, such as irritability, anxiety, or mood swings. If you're planning to cut out sugar, "Warn friends ahead of time and plan fun outings and/or get outside to do things that naturally boost dopamine," Smith suggests.

But there's a light at the end of the tunnel: Once you get over the withdrawals, you'll likely notice a sunnier mood.

Sugar has an especially significant effect on the gut and brain, which both influence the way you feel. "The gut-brain axis is a communication network that links the emotional and cognitive centers of the brain with peripheral intestinal functions. Excessive sugar can disrupt gut health, and an imbalanced gut microbiota has been associated with feelings of depression," Smith says.

The final word: More stable blood sugar levels and a healthier gut translate to a more stable mood.

You'll Lower Your Risk of Heart Disease

Heart disease is the number one cause of premature death in the U.S., according to the CDC. And consuming more than 20% of your total calories from added sugars has been associated with heart disease, says Annette Snyder, MS, RD, CSOWM, LD, a dietitian with Top Nutrition Coaching.

"Along with cholesterol, your body makes a substance called triglyceride, which is like a 'fluffy' blood fat that can lead to blockages and a host of other related problems," Snyder says.

Triglycerides are a storage form of excess sugar, and so cutting out sugar can reduce your triglyceride levels can help keep your ticker in good shape.

RELATED: The 15 Healthiest Yogurts on Grocery Store Shelves

You Might Lose Weight

It's a given that cutting out your daily morning muffin and post-dinner slice of tiramisu can help you lose weight.

"Sugary foods and drinks are high in calories but low in nutritional value, and they're easy to over-consume due to their low fiber content," Smith says. What's more, "added sugars in beverages are not as satisfying as a meal, so it doesn't necessarily 'register' as a meal," Snyder says.

Cutting sugar from your diet naturally decreases your overall caloric intake — and eating fewer calories can potentially lead to weight loss. "Eliminating a daily soda habit can result in weight loss of ½-1 lb per week," Snyder says.

The perks are not only skin-deep — the benefits go beyond surface level: "A diet low in sugar can be particularly effective in reducing visceral fat, a type of fat associated with higher risks of heart disease, diabetes, and certain cancers," Smith tells us.

Frequent sugar consumption can also trigger a cycle of high and low blood sugar levels, which can lead to cravings for more sugar. "By cutting down sugar, you stabilize blood sugar levels, which naturally helps reduce cravings and makes it easier to adhere to a balanced diet," Smith says.

"Over time, reducing sugar can decrease the body's dependence on sugar for energy, aiding in long-term dietary stability." And so by cutting out sugar, you'll have more room in your diet for more nourishing nutrients from whole foods, which can also help you achieve and maintain a healthy weight.

You'll Decrease Your Inflammation Levels

Despite all the flashy headlines you've read about this buzzword, not all inflammation is bad. It's the chronic (aka long-term) inflammation that can wreak havoc on your health.

Eating too much sugar too frequently has been linked to increased levels of inflammation throughout the body, which can contribute to the development of chronic diseases such as heart disease, arthritis, and even certain cancers, Smith says.

Lowering your sugar intake can reduce your risk of chronic inflammation levels, potentially decreasing the risk of these chronic conditions, Smith says.

You'll Energy Will Take a Hit… At First

When you first cut out the sweet stuff, it's common to feel tired or lethargic, as the body initially may struggle to create energy without its daily dose of sugar. What's more, "high sugar intake often leads to rapid increases in energy (sugar highs) followed by steep declines (sugar crashes)," Smith says. So by eliminating sugar, you can maintain more stable blood glucose levels.

"With stable blood sugar levels, the body experiences fewer energy highs and crashes, leading to more consistent energy levels throughout the day," Smith says.

Pro tip: Focusing on consistent, balanced meals, and drinking enough water throughout the day can help you get over that withdrawal hump.

RELATED: The 10 Worst Drinks for Weight Loss

Your Skin May Look Brighter

Sugar is inflammatory, which can exacerbate skin conditions like acne. A high-glycemic diet (one that causes high blood sugar) has been significantly associated with acne in multiple studies, according to a 2022 systematic review in JAAD International.

Sugar can not only manifest itself as acne but can also cause your skin to age faster.  "Sugar can also contribute to skin aging due to the process of glycation, where sugar molecules attach to proteins in the skin, leading to loss of elasticity and wrinkles," Smith says.

"Reducing sugar intake can improve skin clarity and slow down aging processes related to inflammation and glycation," Smith says.

Your Gut Health and Immunity Might Improve

Your gut doesn't like sugar. A high-sugar diet can lead to an imbalance in gut bacteria, favoring the growth of pathogenic bacteria and yeasts like Candida, Smith says.

"The bacteria in our gut protect our digestive tract and serve as the first line of defense against invaders," Snyder says. "When the gut's barrier is affected, the lining is easier for undesirable microorganisms to cross — and this essentially means you could get sick more often."

What's more, this imbalance can disrupt digestion and absorption, leading to various digestive issues, per a 2022 study in Clinical Gastroenterology and Hepatology. "By reducing sugar intake, you promote a healthier balance of gut microbiota, which is essential for effective digestion, nutrient absorption, immune function, and overall health," Smith says.

You Might Sleep Better

There's a reason why your parents forbade you from eating sweets before bedtime. "Sugar intake can affect the production and regulation of hormones like serotonin and melatonin, which play key roles in sleep regulation," Smith says.

In a 2016 study in the Journal of Clinical Sleep Medicine, researchers found that folks who ate a  high-sugar diet experienced restless, less restorative sleep. "Consuming a lot of sugar can increase the likelihood of nocturnal awakenings. The body's effort to stabilize blood sugar levels during sleep can disrupt the sleep cycle and lead to nocturnal awakenings," Smith says.

If you find yourself having trouble catching zzzs, it might be time to take a look at your sugar intake and pare down. "Lower sugar consumption can improve the quality of sleep, leading to more restful and restorative sleep, and can help normalize the production of sleep-regulating hormones, thereby aiding in the regulation of healthy sleep cycles," Smith says.

RELATED: 10 Worst Foods for Sleep

You'll Enjoy Better Oral Health

Cutting out sugar is just what the dentist ordered. "There are bacteria in your mouth, and when they come into contact with sugar, they produce an acid that can eat away at your tooth enamel," Snyder tells us. Not only does this increase the risk of cavities, but it also raises the risk of developing gum disease.

"Consuming added sugars all day from sweetened beverages is especially harmful, as you are constantly bathing those bacteria with their preferred food source," Snyder says.

Cutting out sugar can therefore significantly lower your risk of cavities and gum disease, contributing to better oral health overall.

Sign up for our newsletter!

The post What Happens to Your Body When You Cut Out Sugar appeared first on Eat This Not That.

"As a sports dietitian, I remind my clients to take in some form of carbohydrate if they're planning to work out for more than 45 minutes," says sports dietitian ​​Courtney Pelitera, MS, RD, CNSC, with Top Nutrition Coaching. Depending on the intensity of your workout, the general rule of thumb is to consume 30 to 60 grams of carbs for every hour of moderate to high-intensity exercise.

So while energy bars may have more sugar than your average protein bar, it's that extra sugar that's going to fuel you during your workouts. Energy bars provide those fast-digesting carbs by supplying glucose to the muscle cell to produce ATP (aka energy), Pelitera says. Plus, they're portable and easy to stash in your gym bag, backpack, or belt bag.

How to buy the healthiest energy bars

If you're looking for a healthy energy bar to give you fuel, here are some things you can look for:

• Healthy carb sources: Carbohydrate sources can come from different fruits or fruit purees, honey, maple syrup, and oats, but they can also come from just plain ol' sugar, Pelitera tells us. It's best to choose energy bars that contain whole-food sources of carbohydrates (rather than added sugar) because they'll usually come with added nutrients, like vitamins and minerals.
• Fewer added sugars: "It's a good idea to limit sources of added sugar in [energy] bars, otherwise, the nutrition profile starts to look more like that of a candy bar," Pelitera says. A good guideline is finding a bar with less than 10 grams of added sugar, Pelitera recommends.
• Fewer grams of fiber and fat: Bars that are higher in fiber and fat are going to take a little bit more effort to digest, Pelitera says. "If you are new to eating something during exercise, you will want to try lower fiber and fat options first to avoid an upset stomach."

Below, check out the best healthy energy bars that can help power you through your next long bout of exercise — plus one bar you'll want to avoid eating before a workout. And for when you need a boost of energy in liquid form, check out the 10 Best Energy Drinks, According to a Dietitian.

The Best Energy Bars

Kind Energy Bars Peanut Butter

KIND Energy Bars are perfectly formulated for pre-workout fuel. "These are slightly different from the original KIND bars in that they have added carbohydrates and protein for sustained energy," Pelitera says. We also love that they have a bit of sodium, which is an electrolyte that can help with nerve and muscle function and replenish lost salt through sweat.

Plus, these taste just as great as what you'd expect from your tried-and-true KIND bars. "The texture of these is a little more similar to the traditional granola bar, which I find some athletes are looking for," Pelitera notes.

RELATED: 15 Best Healthy & Low-Sugar Protein Bars

Picky Bars Ah, Fudge Nuts!

Made with ingredients such as peanuts, dates, and tapioca syrup, Pelitera loves Picky Bars and especially recommends them to her gluten-free athletes.

Each bar provides 25 grams of carbohydrate with a relatively low fiber count at around 2 to 3 grams (depending on the flavor), which is perfect for avoiding stomach upset, Pelitera says. Aside from being gluten-free, these are also vegan, soy-free, and kosher. Have a bar about 30 to 60 minutes before a hilly run or half-day bike ride.

Perfect Bar Layers Crispy Peanut Butter & Berry

While a classic PB+J sandwich may get you through a day on the slopes, the beloved sandwich isn't very portable. Instead, upgrade your ski snack to a Crispy Peanut Butter & Berry Perfect Bar.

These pack all the goodness of your favorite sweet sandwich, including 28 grams of carbs and a bit of extra protein to keep you going. "Carbs are needed after exercise for recovery purposes and an energy bar [with] a protein source can make a great combination," says Jordan Hill, RDN, MCD, CSSD, with Top Nutrition Coaching.

We love that these boast a chewy texture coming from the fruit spread, plus some crunch from toasted oats. These are best preserved in the fridge (or in cold weather), but they'll also keep fresh at room temperature for up to a week.

RELATED: 10 Best Morning Exercises for All-Day Energy

Kate's Real Food Bars Dark Chocolate Cherry & Almond

Kate's Real Food Bars are made of just that: real foods. Scan the ingredient list and you'll see gluten-free oats, honey, almond butter, and dried cherries, among other tasty energizing picks.

"These bars are great for athletes because they are primarily carb-based but low in fiber, which provides a 'quick carb' to be easily digested and absorbed for quick energy," Hill says. "The ingredients are all whole foods, which tends to be easier on someone who has a sensitive gut, especially around exercise," Hill says.

Just keep in mind that the serving size for these is half a bar, which is what the nutrition facts panel represents.

Larabar Peanut Butter Cookie

Larabars are whole-food bars that use minimal ingredients to get the job done. "They are primarily made of dates, providing a natural source of sugar for quick carbs during exercise," Hill says.

Depending on the flavor, one bar packs around 26 grams of carbs with only 3 grams of added sugar. "Larabars can be eaten before, during, or after training, for energy or to replenish carb stores in the body," Hill says. Choose from delicious flavors, such as Peanut Butter Cookie, Banana Chocolate Chip, Apple Pie, or Blueberry Muffin.

RELATED: 10 Best Eating Habits to Help Boost Your Metabolism

That's it. Fruit Apple + Blueberry Bar

That's it. Bars are made with just fruit and fruit alone, exactly like the name suggests. For example, the Apple + Blueberry bar contains one apple and 20 blueberries, so these are almost like better-for-you fruit leather that'll give you fast energy.

"It's a great source of quick carbohydrates that will be easily digested and absorbed before, during, or after workouts," Hill says. Bonus: Because it's made of real fruit, one bar can count as a serving of fruit for the day, Hill tells us.

Skratch Energy Bar (Sport Fuel)

Skratch Energy Bars are a solid pick for gluten-free, plant-based athletes. "With 34 grams of carbohydrate made from whole foods, this is a great option for long endurance endeavors," Pelitera says. So instead of relying on added sugar for energy, these bars contain whole-food carb sources.

RELATED: 8 Ways To Boost Your Metabolism & Burn Fat Naturally

Dave's Killer Bread Snack Bars Cocoa Brownie Blitz

The makers of your favorite sandwich bread created a killer-good energy bar. Dave's Killer Bread Snack Bars start with a base of energizing whole grains, and depending on the flavor, you can find dried fruit, honey, or chocolate chunks on the ingredient list, too.

"This is a good option for those that are looking to change up their usual energy bar," Pelitera says. "They are a bit higher in calories, fat, fiber, and protein than some of the other bars—which is great for long-term sustained energy." Pack these on your next long hike or bike ride for lasting fuel.

Taos Bakes Toasted Coconut + Vanilla Bean

"Taos Bakes uses whole-food organic ingredients and is a great option for a quick carb source," Hill says. These bars are made with a base of organic multi-grain cereal plus peanut butter and omega-3-rich chia seeds and flax seeds. They contain 30 grams of carbohydrates per bar for energy plus some fat, which can help provide more lasting energy for endurance training.

RELATED: 13 Energy Drinks With the Most Sugar—Ranked!

The Worst Energy Bar

Fiber One Chewy Bars

While Fiber One Chewy Bars are full of carbohydrates, about a third of the carbs come from fiber. And that's not a good thing when you're looking for quick energy before or during a tough workout. "Fiber is a fantastic nutrient for heart and gut health and it keeps us satiated, but during exercise, it can cause GI discomfort having the potential to negatively impact one's experience while exercising," Hill says. Instead, enjoy this bar as a snack instead of for training fuel, Hill recommends.

Sign up for our newsletter!

The post The 9 Healthiest Energy Bars, According to Dietitians appeared first on Eat This Not That.

The following list of "worst foods for a flat belly" consists of a variety of different types of foods, some of which we still highly recommend consuming on a regular basis. For instance, foods like cruciferous vegetables and legumes may cause bloating temporality, but they offer so many important health benefits that they still belong in your regular diet. On the other hand, some foods on this list are much better consumed in moderation because they may lead to excess belly fat and some health complications if eaten regularly, such as high-fat fast food and refined carbohydrates.

So while indulging in your favorite once-in-a-blue-moon foods can cause bloating in the short term and perhaps belly fat in the long term, many healthy foods can also cause your stomach to swell at times.

Below, dietitians explain which foods are some of the "worst" when it comes to belly flatness. Read on, then make sure to check out the 12 Best Foods for Defined Abs.

High-Fat Fast Food

Some of our favorite fast food fare—think cheeseburgers and French fries—are sky high in calories, fats, and sodium, which is the perfect storm for a bloated belly. "Fast foods are very calorie-dense, meaning they provide a large number of calories in a relatively small amount of food. This can lead to consuming more calories than the body needs, particularly if they're eaten frequently," says Danielle Crumble Smith, RDN, LD.

The trans fats found in many fast foods are particularly concerning because they can increase the risk of abdominal obesity and related health problems, Smith says. "The high content of unhealthy fats can slow down the digestive process, leading to a feeling of fullness and bloating. Fats take longer to digest compared to carbohydrates and proteins, which can cause discomfort in the gastrointestinal tract," Smith says.

And because fast foods are typically high in sodium, they can lead to water retention and a feeling of being swollen or bloated. "Sodium causes the body to retain water to maintain a balanced concentration of salts, which can result in temporary increases in weight and a bloated feeling," Smith says.

RELATED: 8 Easy Ways to Debloat After Overeating

Sugar Alcohols

Foods sweetened with sugar alcohols or polyols are frequent culprits in gas production and bloating. "Sweeteners like mannitol and sorbitol are more difficult to digest—and when consumed, they travel through our digestive tract and promote gas production from the fermentation process in the large intestine," says Annette Snyder, MS, RD, CSOWM, LD, a dietitian with Top Nutrition Coaching.

High-suspect foods include sugar-free mints or gum, hard candies, chocolates, and protein bars, but some natural foods can also contain polyols, such as dried plums, prune juice, pears, and pear juice, Snyder says.

To spot foods and drinks that may sneak in sugar alcohols, look under the "carbohydrates" section on a nutrition facts label, and added sugar alcohols should be listed under there. Snyder recommends looking for the ending "-ol" (as in sorbitol), or if not specifically named, check the ingredients list. Try to stick to items containing 5 grams or less of sugar alcohols—or aim to stay within 10 to 15 grams total per day to help avoid bloating.

Cruciferous Vegetables

Cabbage, cauliflower, broccoli, and Brussels sprouts are all great nutrient-dense vegetables, but it's their health-promoting properties that can cause bloating. "Cruciferous vegetables contain large amounts of sulfur compounds and complex carbohydrates like fiber," says Snyder.  "The sulfur compounds are called glucosinolates, and as they break down in the intestines, they form compounds like hydrogen sulfide, which is what can strongly impact the odor of gas."

Even though they can cause bloating, these glucosinolates are also linked to protecting from serious diseases, including colorectal cancer, prostate cancer, breast cancer, and myocardial infarction, according to a 2021 report in The Development of Nutraceuticals and Traditional Medicine.

What's more, cruciferous veggies have a type of complex carbohydrate called raffinose, and humans don't have the enzyme to break it down. "When the undigested sugar hits the large intestine, the bacteria there start to ferment it and produce gas in the process," Snyder says. The gas then can become trapped and cause bloating.

This shouldn't deter you from diving into crucigerous vegetables. Instead of avoiding them, save the roasted broccoli side dish or the cauliflower pizza for a night in.

Potato Chips

There's a reason why health experts always recommend portioning out potato chips instead of eating them straight out of the bag: It's almost too easy to consume a large amount in one sitting. Potato chips are usually high in both sodium and fat, which can contribute to bloating and weight gain.

"The fats used in potato chips are often saturated fats, which are more likely to be stored as body fat, particularly when consumed in excess," Smith says. "They're also high in simple carbohydrates, which are quickly broken down into glucose, leading to a spike in blood sugar levels followed by a rapid drop, which can increase hunger and lead to overeating."

Plus, the high salt content in potato chips can cause water retention and bloating. All that said, it's still okay to enjoy potato chips now and then—but be picky about the potato chips you choose. "Look for brands that have a very short ingredient list (less than five ingredients), and stick to the serving size on the nutrition label," Smith recommends.

RELATED: 6 Healthiest Potato Chips—and 4 To Avoid

White Bread

Fluffy white bread may be the reason you look forward to those lunchtime sandwiches, but it can contribute to bloating in the short term and potentially weight gain in the long term if it's part of your regular diet.

"White bread has a high glycemic index, meaning it causes a rapid spike in blood sugar levels. This spike is followed by a quick drop that can cause hunger and stimulate a significant insulin response," Smith says. Remember, insulin is a hormone that signals cells to store energy, primarily as fat—and over time, high insulin levels can lead to increased fat storage. "Foods with a high glycemic index can also cause the body to retain water, leading to a feeling of bloating and puffiness due to the body's effort to balance blood sugar levels by pulling water into the bloodstream," Smith says.

White bread is also very low in fiber, so it's less filling than whole-grain toast. "This can lead to consuming more calories than needed, as it doesn't provide the same level of satiety or fullness," Smith says. Not getting enough fiber in your diet, which often is a product of choosing refined-grain products like white bread over whole-grain ones, can lead to constipation, which can also cause bloating.

"Additionally, in some individuals, refined carbohydrates like white bread can be rapidly fermented by gut bacteria, producing gas and causing bloating. This is especially true for people with sensitive digestive systems or conditions like IBS or SIBO (Small Intestine Bacterial Overgrowth)," Smith says.

RELATED: 7 Best Superfoods for a Flat Belly, Say Dietitians

White Pasta

White pasta is a bloat and weight gain offender in the same way that white bread is. For starters, white pasta has a high glycemic index, so it can spike your blood sugar quickly, leading to carb cravings and an elevated insulin response, which can trigger fat storage over time.

What's more, "regular consumption of refined carbohydrates can alter the balance of gut microbiota, potentially leading to dysbiosis, or an imbalance in gut bacteria that can cause bloating and other digestive issues," Smith says.

And the toppings you pair your pasta with may also play a role in how puffy you feel. High-salt cheeses and meats can cause you to retain water, leading to bloat.

Legumes

Legumes, which include foods such as kidney beans, black beans, chickpeas, and lentils, are rich in fiber. While fiber is a healthy nutrient that supports heart and gut health, consuming a large amount in one sitting — especially if your body isn't used to a lot of fiber in your diet — can cause gas and bloating. And like cruciferous vegetables, legumes contain raffinose, a complex carb that humans cannot digest well, Snyder says. "When that compound reaches the large intestine, the bacteria there start to ferment it and produce gas."

Still, legumes are an excellent source of fiber, plant protein, and other beneficial nutrients, so plan to incorporate them into your diet, just maybe not before an event or a night out.

You can find legumes canned, dried, in some gluten-free pastas or snack foods, or blended into meat-free alternatives — check the ingredients list if in doubt!

RELATED: The 10 Best Eating Habits to Fight Inflammation

Dairy—if you're lactose intolerant

Cream cheese bagels and ice cream sundaes are common bloating culprits, but only in certain populations. People with lactose intolerance can't digest lactose, a type of sugar found in dairy. When people with this common condition eat lactose-containing dairy, they'll often experience bloating, gas, pain, and diarrhea. "Some people have lactose intolerance early on in life, while some develop an issue later. As we age, we make less of the enzyme (lactase) that breaks down lactose into simpler sugars that the body can handle," Snyder says.

If you have lactose intolerance, foods like dairy milk and ice cream tend to be major culprits when it comes to bloating. "Foods with more of the lactose removed, such as hard cheeses, may be tolerated well. Yogurt may be tolerated in some [people], due to its active probiotic cultures," Snyder says. Look for ingredients indicating a source of lactose (milk and milk powder), she suggests.

Alcohol

It's called a beer belly for a reason. Beer is bloating in several ways:  "First, it's carbonated, so you swallow air as you drink, and that air can get trapped in the gut," Snyder says. "Beer traditionally contains wheat and gluten, which can cause bloating, gas, pain, and/or diarrhea in someone intolerant to wheat or gluten," Snyder adds.

But it's not just beer that can lead to belly fat and bloating — it's really any type of alcoholic beverage. "Alcohol itself interacts with our normal, healthy gut bacteria," Snyder says. "When that balance of good bacteria changes, one may experience an increase in gas production and bloating."

Drinking too much alcohol can cause belly fat not only because it's high in calories, but also due to the way your body metabolizes it. "When you drink alcohol, your body prioritizes metabolizing the alcohol first. This process can slow down the burning of fats and other nutrients, leading to their storage in the body as fat," Smith says. "Alcohol can also lower inhibitions, stimulate appetite and reduce self-control, which often leads to increased food intake, particularly of high-calorie, greasy, or sugary foods."

But you may even notice the distending effects shortly after sipping a cocktail. "Alcohol can irritate the gastrointestinal lining, leading to inflammation and bloating," Smith says.

RELATED: The 10 Worst Drinks for Weight Loss, According to Dietitians

Sugary Smoothies and Juices

Juices and smoothies are often marketed as healthy drinks because they pack a few servings of fruit. But they're often very high in calories and sugar, which can contribute to both weight gain and bloating.

"Liquid calories, especially those with minimal fiber and protein, are less satiating compared to solid foods, which means they can contribute to a higher overall caloric intake as they don't make you feel as full," Smith says. "And while fruits themselves are healthy, blending large quantities can lead to consuming more sugar and calories than you would typically eat if you were eating whole fruits."

Not only that, but the high-sugar and low-fiber combination in these drinks can cause your blood sugar to spike, triggering the release of insulin, a hormone that regulates blood sugar levels by promoting the storage of glucose in tissues. "Frequent consumption of high-sugar smoothies can lead to consistently high insulin levels in the blood, encouraging the body to store more fat," Smith says.

What's more, certain sugars, such as fructose found in fruits, can be difficult for some people to digest fully. "This undigested sugar can be fermented by gut bacteria, producing gas and leading to bloating," Smith says. And consuming too much sugar too often can disrupt the balance of gut microbiota, potentially leading to dysbiosis (or an imbalance in the gut bacteria), which can lead to digestive issues such as bloating.

It's best to skip juices altogether since they're usually completely devoid of fiber, but if you like drinking your fruits, make your own smoothies at home using a balanced recipe. Smith recommends including lower-sugar fruits (like berries), vegetables (like spinach or kale), sources of healthy fats (like avocado or nuts), and proteins (like Greek yogurt or protein powder) and keeping portion sizes reasonable.

Sign up for our newsletter!

The post The 10 Worst Foods To Eat for a Flat Belly appeared first on Eat This Not That.

"I wouldn't recommend starting your day with a high-sugar cereal because it could lead to spikes in blood sugar, and by 10 AM, you might feel like lying down on your desk," says Bonnie Taub-Dix, MA, RDN, CDN, dietitian and author of Read It Before You Eat It – Taking You from Label to Table.

If cereal is a mainstay in your pantry, aim for a box that has less than 5 grams of sugar per serving, Taub-Dix recommends. "And don't forget to check the serving size on the box—you'd be surprised how little a serving size looks if you measured it out," she reminds us.

Also, check the label for fiber content: Taub-Dix recommends a cereal with at least 5 grams of fiber per serving. "Fiber helps to move things along in your digestive tract, it provides fuel for your gut bacteria, and it helps you feel more satiated, which therefore might help with weight control. Fiber has also been shown to promote heart health, especially soluble fiber like oats, control blood glucose levels, and play a role in cancer prevention," Taub-Dix says.

Now that you know what to look for in a healthy cereal, here are some unhealthy ones you may want to avoid. These cereals are some of the highest-sugar options you'll find, so we ranked them from least to highest amount of added sugars. Read on, then check out these 9 Best Healthy Cereals on Grocery Shelves, According to Dietitians.

Lowest in Sugar: Kellogg's Froot Loops with Marshmallows

This childhood favorite got an extra-sweet update with the addition of marshmallows, which just adds more sugar to the mix. The original Froot Loops have 12 grams of sugar per serving, while these pack a staggering 16 grams.

But if pouring a bowl of Toucan Sam's colorful o's still brings you joy, get smart with your cereal strategy. "My recommendation is along the lines of the way I raised my kids: If you want some of a sugary cereal, you need to mix it with an equal amount of one that has barely any sugar, like the [unsweetened] Cheerios in the yellow box," Taub-Dix says.

RELATED: 10 Best & Worst Frozen Breakfast Bowls, According to Dietitians

Cap'n Crunch

Cap'n Crunch may make your bowl of milk taste like pure maple syrup, but you can chalk that all up to its high sugar content. One 1-cup serving contains 16 grams of sugar, all coming from added sugars.

The American Heart Association (AHA) recommends that the maximum daily intake of added sugars should be no more than 6 teaspoons (25 grams) for women and 9 teaspoons (38 grams) for men — and this crunchy cereal gets you really close to that cap.

Malt-O-Meal Berry Bunch Crunch

Berries for breakfast is a smart idea, but not when they're in sugary cereal form. This berry-flavored cereal from Malt-O-Meal is sky-high in the sweet stuff, with 18 grams of sugar per serving. "For some people, starting the day with something sugary makes them crave more sugary foods during the day," says Taub-Dix.

RELATED: The 15 Unhealthiest Sodas—Ranked By Sugar Content

Mom's Best Crispy Cocoa Rice Cereal

This cereal brand's name is beyond deceptive because most moms would agree that sugary cereal is not, in fact, the best. Not only does a cup of this cereal provide 18 grams of added sugars, but it also has 10 percent of your daily value of sodium.

Honey Smacks

This classic honey-flavored cereal has been around since the 1950s, and we think it's time for it to retire. It contains three sources of sugar, including regular sugar, glucose syrup, and honey for a total of 18 grams per cup.

RELATED: What Happens to Your Body When You Eat Cereal Every Day

Kellogg's Smart Start Original Antioxidants

It has "smart" and "antioxidants" plastered on the box, so it must be healthy, right? Nope, not one bit. This Kellogg's breakfast cereal is made with multi-grain flakes and oat clusters that are doused in sugar. Each serving contains nearly three-quarters of your maximum daily recommended sugar intake.

Post Marshmallow Fruity Pebbles

Fruity Pebbles are already super sweet, and adding marshmallows to the mix just makes matters worse. But the 18 grams of sugar per serving isn't the only offender. Fruity Pebbles are riddled with artificial dyes, many of which are associated with ADHD in children. That's why the European Union requires food products that contain these dyes to carry a warning label that reads, "'may have an adverse effect on activity and attention in children."

RELATED: The 15 Unhealthiest Sodas—Ranked By Sugar Content

Post Honey Oh's

Despite the likeness, Post's Honey Oh's contains 6 more grams of sugar per serving than Honey Nut Cheerios. If you still can't seem to give up these sugary loops, try swapping them for Honey Nut Cheerios, and halving the serving size to about half a cup. Then, "You could add nuts like sliced almonds to your cereal to help slow the digestion of sugar because nuts contain protein and fat," Taub-Dix says.

Kellogg's Raisin Bran Crunch

Raisins might be dried-up grapes, but they're a calorie-dense and concentrated source of sugar. Combine them with sugar-dusted flakes and honey-infused oat clusters, and you've got yourself a cereal that's sky-high in the sweet stuff. Instead, grab a box of lower-sugar high-fiber flakes, such as Fiber One Honey Clusters, and top your bowl with a handful of sliced fresh grapes.

Post Golden Crisp

Golden Crisps' mascot Sugar Bear can give you a hint about this cereal's first ingredient. You guessed it, it's sugar—and that just means this cereal is mostly made up of the sweet stuff. With most of the calories coming from sugar, plus the serious lack of protein and fiber, consider this a box of empty calories.

RELATED: 7 Grocery Stores With the Best Cereal Selections

Malt-O-Meal Golden Puffs

These caramel-flavored puffs are packed with sugar and completely devoid of fiber, and that spells bad news for your blood sugar levels. Fiber helps slow down how quickly sugar gets digested and absorbed into your bloodstream, helping avoid blood glucose spikes. When a breakfast cereal like this one has over 20 grams of added sugar and no fiber, your blood sugar will likely spike almost instantly.

The #1 Highest-Sugar Cereal: Malt-O-Meal Chocolate Marshmallow Mateys

If you've gotten this far down the list, you've probably put together that adding marshmallows to cereal is never a good idea when it comes to sugar content. This bagged cereal, which is made up of chocolatey puff balls and marshmallow pieces, packs a staggering 23 grams of sugar per serving. Translation: If you sit down to a bowl of Malt-O-Meal's Chocolate Marshmallow Mateys for breakfast, you'll spoon neatly a full day's worth of added sugar before even starting your day.

Sign up for our newsletter!

The post 12 Unhealthiest Cereals—Ranked by Sugar Content appeared first on Eat This Not That.

But if you're buying packaged flavored oatmeal, you might not get all the benefits of this naturally nutritious breakfast. "When shopping for ready-to-eat oatmeal, it is important to look at the fiber, sodium, and especially the sugar content," says Melissa Galich, RD, CD, a dietitian with Top Nutrition Coaching. While strawberries and cream and maple brown sugar oatmeal sound like a delicious way to start your day, these flavored oatmeals are often loaded with added sugars and sodium.

Below, Keathley and Galich share what to look for in a brand to get the most out of your bowl of oats.

How to Choose a Healthy Oatmeal

• Look for fiber: Choose an oatmeal brand that offers at least 3 grams of fiber per serving. "Oatmeal on its own contains soluble fiber, which keeps you fuller longer, aids in better digestion, and is an excellent source of complex carbohydrates, which is your body's main source of energy," Keathley says.
• Limit the added sugars: Galich recommends choosing an oatmeal with less than 10 grams of sugar. "Sugar itself has no nutritional value, and excess intake can lead to increased risk for obesity, type 2 diabetes, hypertension (high blood pressure), cardiovascular disease, and increased chronic inflammation," she says. The American Heart Association recommends daily sugar intake of no more than 36 grams for men, and 25 grams for women, so choosing a plain or low-sugar oatmeal can help you avoid exceeding these numbers.
• Look for low sodium: Some flavored oatmeals can pack on the sodium, and most of us consume more than double the recommended daily sodium intake, according to the World Health Organization. Galich recommends choosing a brand with less than 200 milligrams of sodium per serving.

Now that you know what to look for, read on for 10 of the unhealthiest instant oatmeals to leave on the shelf next time you're at the grocery store. Then, grab a carton of plain whole-grain oats and meal prep some of these 51 Healthy Overnight Oats Recipes for Weight Loss.

Quaker Real Medleys Apple Walnut Oatmeal Cup

Oats, apples, and walnuts are all nutrient-dense ingredients in their natural form. But when combined in this oatmeal cup and its 17 grams of added sugar, this breakfast starts resembling dessert. "This product is almost a full day's serving of sugar for women and has a higher sodium content than recommended," Galich says. "High sodium intake can increase the risk for high blood pressure, heart disease and stroke." For a healthier (yet still tasty!) alternative, try mixing half a cup of plain oats with chopped apples and walnuts along with vanilla protein powder or Greek yogurt for added protein, and a dusting of cinnamon on top.

RELATED: 38 High-Protein Breakfasts That Keep You Full

Good & Gather Organic Apple Cinnamon Instant Oatmeal Cup

Galich gives this apple cinnamon oatmeal cup the red light because of its sky-high sugar content. "It provides almost a full day's worth of sugar for women and over half for men." To put things into perspective even more, this apple cinnamon oatmeal cup packs the same amount of sugar as ¾ cup of vanilla ice cream. If you wouldn't spoon into a tub of ice cream for breakfast on the regular, you're better off skipping this spiced instant oatmeal.

Nature's Path Organic Instant Apple Cinnamon Instant Oatmeal

Nature's Path claims this instant oatmeal is "packed full of fiber and plant protein," but the nutrition label indicates otherwise. "There's only a small amount of actual fiber and protein but a large amount of added sugars—around half of our daily recommended intake of added sugars," Keathley points out. "Research tells us that a diet high in added sugars has been linked to obesity, diabetes, heart and liver diseases, and even cancer and dementia."

RELATED: What Eating Too Much Sugar Does to Your Body

Share Good Foods Blueberry Cobbler Oatmeal

Oatmeal that tastes like blueberry cobbler might sound delightful, but it's almost as caloric and sugary as the actual dessert. "This oatmeal provides over half the daily recommended sugar intake for both men and women, and it also has a higher sodium content," Galich tells us. Instead, use plain oats as your base and add in frozen blueberries and egg whites before cooking—"trust me you cannot taste the egg whites and it makes the oats extra fluffy," Keathley says. The blueberries will provide some natural sweetness while the egg whites add protein, which will help you stay satiated throughout your morning and curb cravings.

Quaker Maple Brown Sugar Instant Oats

The flavor alone should give you a hint that this packaged instant oatmeal is high in sugar. It contains 12 grams of added sugar, which means you'll take in almost half your daily maximum recommended amount just at breakfast. "And while the package claims that this is a good source of fiber, in reality, we need much more for our body than what is offered per serving on the nutrition label to make an impact on our health," Keathley says. "The American Heart Association Eating Plan suggests eating a total dietary fiber intake of 25 to 30 grams a day from food, not supplements."

RELATED: 15 High-Fiber Breakfasts That Keep You Full

Good & Gather Organic Maple Brown Sugar Instant Oatmeal

We commend Good & Gather for using organic oats in their ready-to-eat hot cereal, but we would've liked this option to be lower in sugar. "Avoid products that have sugar listed as the first or second ingredient, as the list of ingredients goes by weight," Keathley recommends. This oatmeal's second and third ingredients are cane sugar and maple sugar, which means sugar is the second most abundant ingredient in the product as a whole.

"Although sugar can be a part of a well-balanced diet, we are looking for a balance of healthy fats, fiber, and protein at the same time," Keathley says. "This product has enough sugar that still makes up a third to a half of the recommended daily sugar intake for men and women."

O Organics Instant Maple Brown Sugar Oatmeal

While this organic maple brown sugar oatmeal is not the absolute worst of the worst, you can do better. "Overall this product meets all recommended nutrition points other than its sugar content," Galich says. But the added sugar situation is what most of these oatmeals get wrong. "At 12 grams per serving, it provides a third to a half of a person's recommended sugar intake in just one serving." The sugar in this Safeway-brand oatmeal comes from two sources: organic cane sugar and maple sugar.

RELATED: 7 Signs You're Eating Too Much Sugar

Signature Select Brown Sugar Oatmeal

The second ingredient listed in this oatmeal is added sugars, which skyrockets the total sugar content here to a third to a half of the total daily recommended intake for men and women, respectively. Not only that, but the sodium is higher than we'd like, coming in at 260 milligrams or 11 percent of your daily value. Also worth noting: Take a peek at the ingredient list, and you'll spot "natural flavors" listed. Natural flavors are still chemical additives—in reality, "natural flavors" need to be labeled correctly, as they can contain both artificial and synthetic chemicals often used as processing aids, Keathley says.

RELATED: How California's Recent Ban of 4 'Toxic' Food Chemicals Will Affect You

Great Value Maple & Brown Sugar Instant Oatmeal

Much like most maple brown sugar oatmeals on the market, this one from Great Value contains sodium and sugar contents that are higher than dietitians would recommend in oatmeal. "Oatmeal naturally is a heart-healthy food but adding salt and sugar can take away from some of its nutritional benefits," Galich says.

Better Oats Steel Cut Instant Oatmeal, Maple & Brown Sugar

This oatmeal doesn't quite live up to its name. "The steel cut label does not always mean 'better,'" Keathley tells us. "The added ingredients are what we are looking at in a product, and all cuts of oats (instant, steel, old-fashioned) have the same nutritional value," she says. Still, this oatmeal is high in added sugars. The better option: Sweeten plain oats with fresh or frozen fruit and add a tablespoon of nut butter, nuts, or seeds (such as chia, flax, pumpkin, or hemp) for added protein and healthy fats.

Sign up for our newsletter!

The post The 10 Unhealthiest Instant Oatmeals On Grocery Store Shelves appeared first on Eat This Not That.

Here, Katherine Brooking, MS, RD, a New York-based registered dietitian, explains what happens to your body when you eat ham. And if you're cooking up the protein this Christmas, consider pairing it with one of these 10 Tasty Side Dishes for Your Holiday Ham.

It Can Help You Build Lean Muscle

If your goal is to gain muscle, you'll want to pair your strength-training workouts with a high-protein diet. The American College of Sports Medicine recommends eating 0.5 to 0.8 grams of protein per pound of body weight every day, and ham could easily help you reach your goal.

Ham is a source of protein and contains all nine essential amino acids, making it a complete protein, Brooking says. "Amino acids are the building blocks of muscle tissue and help build and maintain muscle mass, and essential amino acids must be obtained through diet," Brooking says. A small 3-ounce serving of roasted ham contains an impressive 23 grams of complete protein, according to the USDA.

RELATED: 20 Best High-Protein, Low-Calorie Foods

It Might Help You Lose Weight

If you're looking to lose weight or maintain your weight loss for the long haul, you'll want to prioritize protein in every meal. And ham might help here because it's a solid source of protein. "Research indicates that eating protein can help you feel fuller for longer periods of time, thereby reducing the likelihood of cravings and overeating," Brooking says.

Not only that, but "protein is essential for building and maintaining muscle mass, and having more muscle tissue means that you'll burn more calories than if you had more fat tissue," Brooking says. Ham is also relatively low in calories: A 3-ounce serving has about 230 calories. Pair it with cooked quinoa and a side salad for a high-protein meal that will keep you full and help maintain lean muscle.

Smoked and Cured Hams Might Contribute to Inflammation and Disease Risk

Many hams come smoked or cured, which adds major flavor to the meat but also contributes some unhealthy properties that can contribute to a higher disease risk through multiple mechanisms. "Both curing and smoking are forms of processing that have been linked to increases in certain types of carcinogens," Brooking says.

"Many health agencies, including the American Cancer Society, recommend limiting intake of processed meat (including ham) as they are correlated with a higher risk of some cancers, including stomach and colorectal and other cancers," Brooking says.

Here's why: Processed ham usually contains nitrates. Although the research is mixed, some studies show increases in colon, kidney, and stomach cancers with a higher nitrate intake.

What's more, meats like ham that are cooked at high temperatures produce inflammation-associated compounds called AGEs or advanced glycation end products, according to a 2016 report in the journal Critical Reviews in Food Science and Nutrition. "AGEs have been linked to increases in diabetes, heart disease, and some cancers," Brooking says.

RELATED: 10 Stunning Christmas Charcuterie Board Ideas Your Holiday Guests Will Love

Smoked and Cured Hams Can Contribute to Heart Issues

Cured and smoked ham also tends to be high in sodium. Take this: A 3-ounce serving of cured ham packs 800 milligrams of sodium, or about 33 percent of your daily value. For some folks, a high-sodium diet can increase blood pressure, Brooking says. High blood pressure can lead to a higher risk of heart attack or stroke, according to the Mayo Clinic.

If you choose to add ham to your diet, go for fresh ham.  "Typically, fresh ham contains less sodium and fewer cancer-causing compounds than cured or smoked ham," Brooking says.

You'll Get Important Micronutrients

Many Americans aren't meeting their recommended micronutrient intakes, which can lead to fatigue, reduced attention and focus, and a lower immune system, among other sneaky symptoms, per Oregon State University.

But ham, like other types of red meat, is a good source of plenty of vitamins and minerals.

A 3-ounce serving of roasted ham contains 20% of your daily value (DV) of immune-supporting zinc, 70% of your DV of metabolism-supporting selenium, and is an excellent source of energizing B vitamins.

RELATED: 7 Immunity-Boosting Supplements That Dietitians Say Actually Work

You May Take in Too Much Added Sugar

Some hams come honey-roasted, and while that may make your holiday roast more succulent, it'll also contribute added sugar to your day. A 3-ounce serving of honey ham contains around 5 grams of added sugars. While that doesn't seem like a lot, the American Heart Association (AHA) recommends limiting your added sugar intake to only 25 grams for women and 36 grams for men per day. And forking into a serving of honey ham can give you about 20 percent of your daily value of added sugar. Eating too much added sugar too often can increase your risk for heart disease and diabetes, per the AHA.

RELATED: Every Starbucks Coffee Drink—Ranked by Sugar Content

Sign up for our newsletter!

The post What Happens to Your Body When You Eat Ham appeared first on Eat This Not That.