6 Foods You Should Avoid If You Want To Stay Fit

Foods You Should Avoid If You Want To Stay Fit

A flat belly and a desire to stay fit and healthy is a dream for many. While most of us know what to eat, we often overlook what not to eat!!

Foods You Should Avoid If You Want To Stay Fit

Foods You Should Avoid If You Want To Stay Fit

List of food that expert’s advice to avoid

1.Refined sugar

Sugar is a simple carbohydrate that our body uses for energy. Sugar is mainly of two types – natural (found in fruits as fructose, found in milk and cheese as lactose); Refined (extracted from sugar beets or sugar cane after processing).
Refined sugar is a combination of fructose and glucose, and is known as sucrose. Our body

Refined sugar

Refined sugar

metabolizes refined sugar differently as compared to natural sugar. Refined sugar is rapidly digested, elevating the insulin and blood sugar levels in the body. The excess sugar provides empty calories,and it changes into either glycogen or fat. Today we are eating more sugar as compared to our parents and grandparents; this has resulted in obesity and specific cancer like prostate, breast, uterine and colorectal. Moderation is the key to a better health option.
On the flip side, there are certain fruits which are high on anti-oxidants, help in reducing the risk of obesity and cancer. Following is the list of food – berries like blueberries, strawberries, and apples.

2.Refined Grains

Refined grains are the grains which go through various processes which result in the reduction of the nutritional value of the grain. Refined grains increase the blood sugar level, enhancing the accumulation and storage of fat around the belly.
Replace your processed, refined grains with whole grains. Whole grains have maintained their natural form and are loaded with essential nutrients.

3.High sodium Food

Sodium is one of the most important electrolytes; it is a mineral which carries electric charge when it is dissolved in body fluids. Excessive sodium can wreak havoc on your body. Processed Foods such as bread, chips, pizza, sauce, burgers etc. can make you feel more bloated. Too much sodium in the diet can hinder your kidney functions; it can increase the protein in your urine and increase the risk of kidney stones.

High sodium Food

High sodium Food

The simple and effective solution is to cut your sodium consumption, avoid processed food and consume them in moderation. Focus your diet on fresh fruits and vegetables.

4.Trans Fats

Trans fat is also called trans fatty acid or trans – unsaturated fatty acids. Trans fat can also be natural; it is present in milk and meat. Artificial trans fat also known as hydrogenated fat on the other hand is Food such as cakes, pastries, cookies, wafers, French fries, and fried chicken etc. They are appetizing and addictive,but they are also loaded with various health hazards. Consumption of Trans fat increases the body’s susceptibility to having belly fat,and it also increases the risk of coronary artery disease.

5. Carb-dense food

Carb-dense food has a high ratio of carbohydrates relative to their weight. For example, A small potato weighing 170 grams, have only 23% of its carbohydrate whereas, a rice cake weighing 9 grams may have almost 80% of its carbohydrate.
Such food can alter the pH of our gut and may trigger inflammation.

6.Fried food

Fried foods are high in calories, salt, and trans fat. A few studies have confirmed the link between fried food to severe diseases like obesity, high cholesterol, and high blood pressure.

Fried food

Fried food

Likewise, when food is fried at very high temperature, an amino acid known as asparagine reacts with sugar in food and produce acrylamide. This is shown to cause cancer in animals.

Try Safer Frying Options Like –

avoid eating fried food at restaurants make them at home, this will help in controlling the quality of the oil. Use oil rich in polyunsaturated and mono saturated fats because such oils are high in omega -3-fatty acids. Such as olive oil, soybean oil etc. Never reuse your oil. Always start with a fresh batch every time. Remove excess oil with paper towels. Do not allow your food to get brown; this will cut down on acrylamide levels.

Dr. Reena Prajapat
Dr Reena Prajapat is a dentist, she post graduated in hospital management from Apollo Institute of hospital Administration, Hyderabad. Her strong belief in natural and home remedies lead her to Pursue bachelor in naturopathy.