Foods That Make You Fat

Simple steps to cut calories and avoid foods that make you fat.

Soft Drinks

The number one source of excess calories here in the United States is excess soft drink consumption as it is loaded with high fructose corn syrup. Unfortunately we have exported this problem around the world. I have read stories about people in some Latin American countries having extreme tooth decay problems as they become addicted to soft drinks.

When we consume excess sugar it may cause our pancreas to secrete excess insulin. When our body overproduces insulin to deal with our indulgences we can become insulin resistant leading to type 2 diabetes. The November 2006 issue of the American Journal of Clinical Nutrition carried a study done in Sweden where 80,000 men and women had their dietary habits monitored between 1997 and 2005. By the end of the study, 131 had pancreatic cancer. They pointed to excess sugar consumption as the common risk factor.

The sugar and phosphorus in soft drinks can be a major factor in loss of bone calcium. A better alternative to taking a calcium supplement would be to simply stop drinking those 3-6 daily soft drinks.

If you say Well I drink diet soda!

That doesn’t let you off the hook as these drinks tend to increase your sugar cravings and carry their own health challenges. Diet drinks still contain an excess of phosphorus causing the leaching of calcium from your bones. Not good if you are trying to maintain bone density.

As weird as it may sound today, our bodies were made to consume water. The catch is that tap water can contain up to 600 chemicals. Some chemicals were added by the municipality but many other chemicals have leached into the water supply.

Amazingly there are even traces of many prescription drugs, like Prozac, showing up in some municipal water supplies. This is why I invested in an Alkalizer to filter and improve my water. Once you have a high quality water supply and stop drinking all sodas you will relearn how to enjoy water.

Avoid MSG

MSG is added to so many foods, in so many forms, that it’s impossible to list them all here. Suffice it to say; if you’ve eaten soups, potato chips, crackers, or Ramen noodles you’ve ingested it. Much of the restaurant foods, and fast foods contain msg. Msg causes our pancreas to triple insulin production, which leads to fat storage. No wander we get fat.

Switch from White Processed Flours to Whole Grains

One of the foods that make you fat

Humans have raised and eaten grains and breads since early times. Our ancestors ate whole grains. Unfortunately the breads commonly consumed today are devoid of much real nutrition. The good parts of the whole grains are stripped away. Then artificial chemicals, sugars and vitamins are added to give an appearance of health on the food label. According to Barry Sears in his books about the Zone diet “Eating a slice of white bread is like eating pure sugar.”

Whole grains still contain the fiber that causes them to be absorbed slowly into the bloodstream resulting in a slow release of insulin. When we eat white processed foods instead of raw or whole foods we cause a rapid rise in blood sugar which causes our bodies to over produce insulin. No wonder even young children get type 2 diabetes today.

White flour is also bleached to make it look clean. This creates a by product called alloxan as bleach reacts with the remaining protein in the wheat. Alloxan causes diabetes. It creates free radicals which destroy the pancreas’s beta cells. Result, no or reduced, insulin production.

Cut Back on White Pasta, Cakes and Pizza

Avoiding foods that make you fat

There are people who say that carbohydrates are bad. It’s not carbs that are bad. It’s the simple carbs that are bad. Simple carbs from processed white flour are quickly broken down and cause a rapid rise in blood sugars. Complex carbohydrates from root vegetables, beans, and whole grains are released into the blood stream more slowly. Our bodies need a certain amount of carbohydrates to function properly. White bread, pasta and pizza should be an occasional indulgence not an every day meal. Pizza can also contain a great deal of fat from the meats and cheeses.

I like to explain the difference between pasta and broccoli this way: Six cups of broccoli is the caloric equivalent of a handful of cooked pasta. The difference is that six cups of pasta would drive your blood sugar up quickly and six cups of broccoli would be almost impossible to eat at one sitting.

The downside of simple carbohydrates is after the rapid rise in blood sugar we get a rapid drop. When we eat pasta, cake and pizza we get a rapid rise in blood sugar. Then we get a rapid drop. This causes tiredness and more hunger leading us to overeat. Certainly not the best combination, arriving tired, sleepy and hungry to work following your lunch break.

Switch From Sugary Cereals to Slow Cook Oatmeal

An easy way to avoid foods that make you fat

Some food manufacturers add synthetic artificial vitamins to their products to make them appear to be nutritious! You cannot add synthetic garbage in to replace whole food items taken out, and then expect good results.

We all know that many processed breakfast cereals are full of sugars, stripped of the good grain parts and stuffed full of artificial vitamins and food dyes. Eating Old Fashioned Oatmeal is a good way to eat a healthy breakfast and avoid foods that make you fat.

About two years ago a natural doctor gave me a recipe of a hot cereal mix that would be healthy for a diabetic or anyone. It contained:

Oats (steel cut old fashioned) 1 person 3/4 cup (for 2 people double everything)
Red Wheat Berry 1/4 cup (grind in coffee grinder)
Barley a pinch (adds proteins) (grind in coffee grinder with wheat berries)
Almonds (buy them raw and pre-sliced) add, as you like orWalnuts (break them up with fingers) 2-3 add, as you like
Wheat Germ a pinch between 3 fingers

Later, we found a whole grain mix we liked by Hodgson Mill®. It contains some oats, unprocessed wheat bran, milled flaxseed, soy grits, untoasted wheat germ and cracked whole wheat.

Sometimes I substitute spouted wheat berries for my wheat.We take 1/4 cup of the whole grain mix, add about a cup or more of oatmeal, a few black walnuts and two cups of water. Bring to a boil, add the grains, nuts and stir while reducing the temperature way down. We only cook until the flattened oatmeal grains are still distinctly round and not mushy. You may add in a little fresh fruit like peaches or blueberries for variety. I usually sweeten slightly with honey or Unsulphured Blackstrap Molasses. The extra benefit we get with the flax seed added was regularity and more Omega 3 essential fatty acids.

Switch from Cow Milk to Almond, Rice Milk

An easy way to avoid foods that make you fat

I have heard it said that the only ones who should drink cow milk are baby cows. With the amount of hormones some of the dairy herds in America get, I don’t want to be drinking milk, personally. Most of us do not need the extra protein we get from milk. It took me a short while to get used to the difference in taste but now, on the rare occasion I want to wet a cereal I use a substitute for milk.

Switch from Potato Chips and Candy Bars to Raw Fruits and Veggies.

Helps avoid foods that make you fat

Potato chips are over processed and in some cases laden with chemicals (that researchers suspect) may shorten our life spans and can cause cancer. Many chips have msg and partially hydrogenated oils which act like sludge to your arteries and may contain Acrylamide. Acrylamide is formed when starchy foods are baked or fried at high temperatures and is considered a cancer causing chemical by the Office of Environmental Health Hazard Assessment.

Yes, it takes a little planning to buy celery, cauliflower, carrots, raw nuts, plums and apples and have them on hand for snacks. It provides great satisfaction knowing that you are doing what is right for your body. Pack a small insulated bag of these fruits and veggies and take them to work with you. Having this supply with you will make it much easier to pass on the foods that make you fat.

Switch from Bad Fats to Good Fats

Helps avoid foods that make you fat

Contrary to the myth that we need to avoid fats, our body needs certain good fats to be healthy. Fats are some of the building blocks that make up our physical bodies.

When you substitute raw unsalted Nuts for Chips you are replacing the bad trans fats with healthy monounsaturated and polyunsaturated fats. Many nuts are high in Omega 3 and 6 fatty acids which our bodies need. This is an easy way to lower bad cholesterol and raise good cholesterol. A new study published in the Journal of the American College of Cardiology found that eating walnuts after a meal high in unhealthy fats can reduce the damaging effects of such fats on blood vessels.

It is important to eat raw unsalted nuts and seeds in their natural form as cooking them can destroy most of their nutritional value. Processed nut will be over-salted and may contain msg.

Using heart healthy cooking oils like Extra Virgin Olive Oil instead of oils high in saturated fats and/or trans fats like corn, palm, cottonseed oil or vegetable shortening. Avoid cooking oils that say they are refined. Avoid commercially prepackaged foods like lunch meats as they are high in trans fats. You may want to use meats that are lower in fats like buffalo or free range chicken. The added benefit of these types of meat is avoiding the hormones and antibiotics used in most commercial beef and chicken operations, today.

Cook for Yourself And Eat Out Less

An easy way to avoid foods that make you fat

To feed their patrons fast and cut costs many restaurants take unhealthy short cuts in meal preparation and ingredients. The faster the food preparation usually the more fat it will contain. Most likely they will be using lower quality cooking oils than an educated consumer would use.

Eating a diet of fast food burgers, fries and sodas is the quickest way to be obese. See our page on Fast Food and Obesity Also see our page on foods diabetics should avoid.

When you have the time to shop for healthy ingredients and plan ahead you are more likely to eat healthier. By eating the good fats, controlling portion size, and eating a good selection of fat avoiding vegetables, you are well on your way to a thinner, fitter you.

A good weight loss plan will always contain healthy eating with an emphasis on eating raw fruits and vegetables. Better yet would be to follow a Total Wellness program. You will avoid foods that make you fat. Just in add regular exercise to keep on a healthy path.

Return to Top of Foods That Make You Fat

Foods that make you fat Updated 12/01/2010

Leave Foods That Make You Fat and Return to Cure for Diabetes