11 'Highly Inflammatory Foods' Dietitians Want You To Cut Out This Summer If You Want To Shed Pounds: Processed Meats & More

Highly inflammatory foods can wreak havoc on your body, leading to chronic health issues and making it harder to shed pounds. Consuming these foods can cause bloating, weight gain, and sluggish metabolism, which hinders your weight loss efforts. If you’re looking to lose weight and improve your overall well-being, cutting out highly inflammatory foods from your diet is a crucial step.

We spoke with various health experts to discover 11 foods you should avoid if you want to lose weight this summer. Among the culprits were vegetable oils, processed meats, and pastry cakes . Read on to discover all 11.

1. Vegetable oils

Vegetable oils, such as soybean oil, corn oil, and sunflower oil, are often high in omega-6 fatty acids, which, when consumed in excess, can contribute to inflammation in the body. While omega-6 fatty acids are essential for health, the Western diet typically contains an imbalance of omega-6 to omega-3 fatty acids, favoring omega-6, which can promote inflammation when not balanced properly.

"Vegetable oils can be inflammatory due to an imbalance between omega-6 and omega-3 fatty acids," nutritionist Lisa Richards explains. "While both types are essential for health, the typical Western diet contains an excessive amount of omega-6 fatty acids, primarily found in vegetable oils."

2. Artificial sweeteners

Research suggests that artificial sweeteners can disrupt the balance of gut bacteria, leading to inflammation in the gastrointestinal tract. Additionally, artificial sweeteners may promote sugar cravings and dependence on sweet-tasting foods, potentially increasing consumption of calorie-dense options.

Health expert Joanna Wen says, "While they may seem like a healthy alternative to sugar, artificial sweeteners can actually lead to inflammation in the body, which can contribute to weight gain and other health issues."

3. Margarine

Margarine, a common butter substitute made from vegetable oils, can be inflammatory due to its high content of omega-6 fatty acids, particularly when it contains partially hydrogenated oils or trans fats. Additionally, margarine often undergoes a hydrogenation process to solidify the oils, which can create trans fats, known to be highly inflammatory.

Nutritionist Nataly Komova discourages people from eating it because it is "the unhealthiest of all spreads and butters. It mostly carries large amounts of trans-fats and pro-inflammatory omega-6 fats—the worst fats that increase LDL, leading to a risk of heart diseases. Additionally, higher trans-fats potentially cause insulin resistance , which lowers metabolism."

4. Sugar

This one may be no surprise, but sugar consumption is closely linked to weight gain due to its high calorie content and lack of essential nutrients. Sugary foods and beverages are often calorie-dense but nutrient-poor, leading to excess calorie intake without providing satiety or essential vitamins and minerals.

Functional nutritionist Amy Lippert says, "When you consume [sugary foods and drinks] they have a negative impact on blood glucose levels and will cause a spike, resulting in an immediate burst of energy followed closely with a crash as the body works to bring the blood glucose levels back to a safe level."

And that's not all, she further notes that "high levels of glucose are damaging to the body, so in response to this spike, the body releases insulin, a hormone that is the key to opening up the door to our adipose tissue (fat) to store the glucose (as glucagon) in order to reduce the levels in our blood, leading to weight gain."

5. Processed Meats

Processed meats often contain high levels of unhealthy fats, such as saturated fats and trans fats, which can contribute to inflammation in the body when consumed frequently. Some of them contain additives, such as preservatives and flavor enhancers, which can further contribute to inflammation and metabolic dysfunction.

"Sausages, bacon, hot dogs, and deli meats that have been cured, smoked, or salted often contain high levels of saturated fats, as well as additives such as nitrates and nitrites, which can contribute to inflammation. Processed meats are also high in calories and salt, which can lead to weight gain and increased blood pressure," Dr. Kezia Joy , MD, says. She also adds that these types of meats are "high in saturated fats which can lead to obesity and systemic inflammation."

6. Red Meats

Red meats are high in saturated fat content and can elicit inflammatory responses in the body when consumed excessively, potentially leading to conditions like insulin resistance and cardiovascular issues. Moreover, red meats are often calorie-dense, and their frequent consumption without balancing a healthy diet or physical activity can contribute to weight gain.

Joy states that "fatty cuts of red meat (like ribeye or T-bone steaks) and ground beef with high fat content can promote inflammation and weight gain when consumed in excess. They are high in saturated fats, which can raise bad cholesterol levels (LDL) and contribute to the development of heart disease. Some research also suggests that a compound called neu5gc, found in red meat, may cause inflammation."

7. Sugary Condiments

Sugary condiments like ketchup, barbecue sauce, and sweet chili sauce are commonly overlooked sources of added sugars in diets. Despite their small serving sizes, these condiments can pack a significant amount of sugar, contributing to excess calorie intake and promoting weight gain when consumed regularly. Their high sugar content in these condiments can lead to spikes in blood sugar levels, triggering inflammatory responses in the body.

Mary Sabat MS, RDN, LD says, "These condiments often contain high fructose corn syrup and added sugars, which can lead to inflammation when consumed in excess. They also add empty calories to meals, potentially contributing to weight gain."

8. Fruit Juice

Fruit juice, often perceived as a healthful beverage, can paradoxically contribute to inflammation and weight gain due to its concentrated sugar content. While natural fruit sugars are accompanied by beneficial nutrients when consumed in whole fruits, the juicing process extracts the liquid, leaving behind concentrated sugars without the fiber and other compounds that help mitigate their impact.

"Commercial fruit juices often have added sugars and lack the fiber present in whole fruits. Consuming fruit juice without the fiber can lead to a rapid increase in blood sugar levels , promoting inflammation. The body doesn't register liquid calories as well as solid ones, leading to overconsumption and potential weight gain. The absence of fiber in fruit juice can also impact satiety, making it easier to consume more calories from other sources," Kimberly Booker , RD, says.

9. Soda

Soda, a popular and widely-consumed beverage, poses a dual threat to health by fostering inflammation and contributing to weight gain. Packed with added sugars, sodas can lead to a rapid surge in blood sugar levels when consumed in excess. Furthermore, the liquid calories provided by sodas can easily lead to an increased overall caloric intake, potentially contributing to weight gain over time. Destini Moody , RD, lists several reasons why this sugar-laden drink needs to be cut out of your diet, especially when it comes to inflammation and weight gain.

"Depending on the brand, a standard 12-ounce can of soda can have 120 - 180 calories. While this isn’t a huge number, it’s important to note that there are zero nutrients to be found in soft drinks. Soft drinks are typically made from high fructose corn syrup with some artificial colors and flavors added and then infused with carbonated water to give those signature bubbles," she notes.

Moody further warns that soda is "essentially liquid sugar. However, corn syrup is just another form of sugar, and consuming a volume this large too often can cause inflammation in the body that can make it more difficult to lose weight and put you at risk for chronic diseases."

10. Pastry Cakes

Pastry cakes, while undeniably delicious, often fall into the category of baked goods that can have negative implications for overall health when consumed in excess. These delectable treats are typically high in refined sugars , unhealthy fats, and calories.

"Pastry cakes are inflammatory and detrimental to gut health due to their high sugar and refined flour content. These ingredients contribute to rapid spikes in blood sugar , prompting the release of insulin and potentially causing chronic inflammation," Richards says.

She further adds, "The imbalanced gut microbiome resulting from a diet high in sugary and processed foods can lead to gastrointestinal issues and further inflammation. The trans fats often found in pastry cakes can exacerbate inflammation and negatively affect gut lining integrity," Richards reveals.

"Overall, regular consumption of pastry cakes can disrupt gut health, promote inflammation, and increase the risk of various health problems, emphasizing the importance of choosing more nutrient-dense options for both gut health and overall well-being," she notes.

11. High-Fat Mayonnaise

High-fat mayonnaise contains a significant amount of saturated fats and calories, which can contribute to weight gain and inflammation in the body. Saturated fats are known to increase levels of LDL cholesterol and some commercial mayonnaise products may contain added sugars and unhealthy additives, further exacerbating inflammation and bloating.

According to Richards, the traditional egg-based form of this condiment should not be perceived as healthy. Richards highlights that even in healthier varieties, the saturated fat content and emulsifiers utilized can potentially harm various organs, particularly the liver.

"As the liver works to filter the excess fat and toxins we ingest, it can become weighed down and under stress by high-fat condiments like mayonnaise," she adds. Instead of mayonnaise, Richards notes that "it is best to go without this condiment or choose a healthier alternative, like whole fresh avocados." This option is more easily processed by the body and the "fat found in them will be more readily digested and used as fuel."