Top 9 Foods To Be Avoided To Fight Obesity And Diabetes

Foods Causing Obesity

The healthiness and fitness of your body depend on what you eat. Most of the obesity issues and diseases can be easily avoided by making the right choices of foods to eat or not to eat.

Let us have a look at nine common unhealthy foods that you must avoid like a devil.

Foods Causing Obesity And Diabetes

Obesity is caused by several factors. It’s associated with several related conditions, collectively known as metabolic syndrome.

Some of the foods may become responsible for metabolic syndrome in us. In this article, we are going to look at 9 kinds of foods that may cause obesity and diabetes in people.

1. Soda And Soft Drinks

There are numerous cases of obesity and massive weight gain that are purely caused by addiction to soda and soft drinks. These cases are more common among children and youth.

Extensive researches are done by epidemiologist Hannah Gardener, Ph.D., of the University of Miami, points out daily soda drinkers (including diet soda) are showing a 48% increase in instances of heart attacks in comparison to people who did not drink it or rarely did.[1]

“The first thing that anyone should do if they are trying to lose weight is to eliminate or cut down on soft drinks,” says Marion Nestle.[2]

The soda, otherwise known as “liquid candy”, contains a lot of sugar or fructose that is very dangerously rich in calories.

The liquid calories found in soft drinks are one of the primary reasons for fueling the obesity epidemic (especially among people living in developed countries).

Soda and soft drinks also contribute a lot to tooth decay and cavity formation.

There are clinical research results that point to the weakening of bones in persons who regularly take soda or cola.

Colas contain a lot of phosphoric acids, which weakens the calcium metabolism and development of bone mass. Girls are more prone to the ill effects of colas than boys for reasons unknown still.[3]

Say NO to soda and soft drinks for the better interest of your ‘healthy and hearty living.

It is better to adopt the good old-fashioned mineral-rich natural water and organically flavored seltzers.

2. Sugar And Fructose Corn Syrup

Sugar is said to be the “new tobacco.”  It is already a fact of the dangerous nexus between sugar with diabetes and obesity.[4]

Most people think that fructose corn syrup is safer than sugar. It is entirely untrue. Most of the fructose corn syrups have more calories than normal sugar.

In fact, sugar is turning out to be a “killer food” that promotes obesity, heart diseases, diabetes, and fatty liver. Recent findings also point fingers at sugar for abetting certain types of cancer.[5,6]

Sugar and fructose corn syrups are the biggest culprits in abetting obesity.

Every health expert has been condemning sugar for decades as it packs up the body with empty calories.

There is no doubt that the excess use of sugar in any form can make you fat … and it is true. But it is not easy to say NO to sugar.

We have an inborn tendency to consume sugar-rich food items more; the main reason for this is the empty calories in sugar do not make us feel satiated soon.[7]


Getting rid of sugar addiction is the biggest challenge in dieting.  It means you are giving up all fructose, dairy fat, refined grains, and added sugar products.[8]

You don’t require as much sugar as you think you do.

The best way to keep sugar consumption in check is to start cutting down on ONE sugar-rich food from your diet every week.

Begin to train your sweet buds to enjoy foods that are not sweet.

3. Fruit Juices

Fruit juices are deliciously tasty. It is also conveniently available in every food joints and office canteens.

The benefits you get from fruit juices are more harmful than good.

The goodness of fruit juices is only right for your taste buds and not for your health.

However, the whole fruit is healthy as it is a fiber-rich carbohydrate option. Whole fruits also have rich nutritional value.

It is a proven fact that people who consume a lot of fruit juices become heavier and bulkier than people who have whole fruit.

Studies have shown, especially children who have lots of fruit juices, suffer from overweight and tooth decay.[9]

Fruit juice is full of fructose that immediately causes a sharp increment in blood sugar.  It adds up to the empty calorie storage within the body, and it is one of the major reasons for obesity. It is still worse when fruit juices contain added sugar and sweetened cereals.[10]

Obese people must avoid fruit juices at all causes and should opt for a balanced amount of fiber-rich whole fruit.

Another option is to substitute fruit juices with green tea or skimmed milk or lemonade with less natural sugar as possible.

4. Unsaturated Fats

One of the worst fats you can eat is unsaturated fats or “Trans Fat”. It is also called trans-fatty acid; it increases the level of LDL (bad) cholesterol in the blood and fat deposits within the body.[11,12]

Foods that contain ‘Trans Fat’’ is dangerous for obese people; it must be carefully avoided.

Be mindful of the most junk foods and fried food items prepared in restaurants that are mostly made in trans-fat.

It is an industrially produced fat by solidifying vegetable oils with the help of high pressured hydrogen gases.

Regular consumption of food items prepared in Trans Fat is a thoughtless eating habit that promotes obesity, heart ailments, and diabetes.

Unsaturated fat is comparatively cheap to buy and thus it is widely used by food processing companies and the poor who cannot afford refined oils.


Food manufacturing companies prefer to use hydrogenated oil as it does not get spoiled easily and has a long shelf life.

Restaurants mostly use it in deep fryers as leftover oil can be reused again and again without getting spoiled.

Avoid trans-fat in frying and cooking food.

It is better to avoid all junk foods and processed packaged foods prepared in hydrogenated oil; so it is always wise to read the ingredients list on the food packet cover before you purchase it to see it contains no trans-fat.

5. Artificial Sweeteners

The research team, including Eran Elinav of the Department of Immunology at the Weizmann Institute of Science in Israel, had some time ago published shocking discoveries on artificial sweeteners.  The findings were a big blow to so-called “diet-sugar” and “sugar-free” labeled foods.[13]

Previously it was told that low-calorie sugar is healthy and does not increase blood sugar. Elinav and colleagues came out with the finding that artificial sweeteners increase weight gain, diabetes and raise the risk of metabolic disorders.[14,15]

Those who still obliviously trust in the safety of artificial sweeteners are only trying to satiate their craving for sweets, but they cannot go Scot-free of its side effects.

FDA has not officially issued any warning on the usage of artificial sweeteners and many FDA-approved companies are marketing “diet- sugar”. However, going by the results of many controlled trials conducted, all is not well with artificial sweeteners.

Artificial sweeteners may be free of high calories, but can still harm you.

It is better to avoid artificial sweeteners as they too promote weight gain, heart ailments, and type II diabetes.

6. Fried And Grilled Foods

I am sure that you know a lot of people around you who have an insatiable craving for fried and grilled food items like deep-fried chicken, French fries, doughnuts, etc. It is tasty indeed… but future health shock is not so far.

People who gorge on fried food are sure to pile on pounds quickly. They also face the danger of imbalanced nutrition. They will have to face the music on cardiovascular issues and excessive weight gain sooner than later.

There a few research studies that pointed out that fried food consumption is more dangerous to people who are a genetic predisposition to obesity.[16]

A grave concern with fried food is that most of these items are prepared in “trans-fat” oil, which promotes obesity and bad cholesterol. It is a verified fact that fried food items like French fries, doughnuts, and deep-fried chicken have a trans-fat presence of about 30 to 45% in them.[17]

In addition to this, the unhealthy carbon-based chemical is formed in many foods when they’re fried in oil at a high temperature above 120 degrees Celsius. It has adverse effects on health.

If you have the craving for fried food, it is better to keep your cravings in check. No weight loss solution is possible if you are not going to give up fried food items like French fries, deep-fried chicken, doughnuts, etc.

7. Processed Food Items

Top Junk Foods

In today’s world, people are busy with work and several activities. It has become a very convenient option to use highly processed and canned food, especially the ready-to-eat food’.

First and foremost, highly processed foods are very low in nutritional value, and they contain life-threatening preservatives and flavor blending chemicals.

Children fed on processed food begin to develop an ill healthy body and diseases at a very young age itself.

It has also been found that processed foods promote obesity, cardiovascular diseases, and diabetes.

The chemical ingredients in them not only damage the digestive system but also add toxic contents into the body.

A variety of bad chemicals is added to processed foods to prolong shelf life and preservation and attractive coloring and flavor.

American cancer society’s controlled research has shown some of these chemicals added to processed food cause the development of some of the cancers.[18]

As far as possible, avoid processed foods. It is better to take a little trouble to cook fresh food at home if you want to be in good health.

It is good to check the ingredients list on every processed food items’ packet before you buy, and if you find any unusual ingredient; say NO to it.

The simple thumb rule is to avoid every ready-made food manufactured in factories.

8. Foods Prepared In Seeds And Vegetable Oils

There is a misconception created (probably as a clever marketing strategy by some companies) that seed and soybean oil is good for health. Oil-rich food is really bad regardless of whatever oil is used to prepare it.

Recent studies and research have some shocking findings to prove that vegetable and seed oils are harmful to health.

Many health experts were encouraging the consumption of vegetable oils like corn and soybean oil as they are rich in Omega-6 fatty acids.

But the recent research findings say that Omega-6 in the right proportion with Omega-3 can only ensure the optimal function of the body. The Omega-6 and Omega-3 must be in proper proportion and balance.

The regular use of vegetable oils will add too many Omega-6 fatty acids into the body that will eventually lead to several health problems due to inflammation.

Diseases like cardiovascular issues, systemic inflammation, and cancer can arise out of over-consumption of seed and vegetable oils.[19,20,21]

9. Gluten Rich Whole Grains

There has always been a notion that ‘whole wheat’ is very healthy especially for the heart.  However, some of the prominent research on gluten-rich whole wheat (whole grains) have something very contrary to pinpoint.

It was recently found that about 50 to 60% increased the level of LDL in people who have been using whole grains like wheat as a staple diet.[22]

Another major health drawback of having a lot of whole grains in the diet is the increase in gluten sensitivity. Gluten can be critical in damaging the digestive system and in aggravating celiac disease. It also steadily increases the sugar level in the blood to make people diabetes-prone.[23,24]

It is better to substitute the whole-grain diet with low carbs diets if you wish to keep your body weight under check and control. The low-carb diet also improves metabolism whereas whole grains like wheat weakens it.

Obese people will find it tough to cope with their weight increase if they devour a lot of whole grains like wheat which has an explosively significant quantity of carbohydrate in it.[25]

Some of you may require grains in the diet because of the demands of the regular physical activities they have to do due to the nature of their work and activities. If you cannot do without grains, then the right choice for you is non-gluten rice and oat grains.

Grains are important mainly for their carbohydrate value. You need to have non-gluten grains only for the energy requirement of the body.

If you do not want to be obese and sickly, you must consume grains, not more than your body requires.  You should strictly avoid whole grains as they make people more gluten sensitive.

It is easy to lose weight fast if you avoid or cut down on these food categories discussed above.