3 drinks no one should drink anymore because they lead to weight gain and inflammation

This post has been updated from its original post date to include more information from experts.

If you frequently suffer from inflammation, it’s essential to reevaluate the beverages you consume daily, health experts tell us, to determine what triggers it for you. Many of us sip inflammatory drinks without even realizing their power to cause bloating, cramps, weight gain, indigestion, and more. That said, we consulted health and nutrition experts to learn more about 3 drinks anyone who commonly suffers from inflammation (and wants to avoid weight gain) should avoid, and why. Read on for tips, suggestions and insights from Nataly Komova, RD, Registered Dietitian and Fitness Expert, Sara Chatfield, MPH, RDN, Registered Dietitian and Nutritionist, and Dana Ellis Hunnes, PhD, MPH, RD, Registered Dietitian and Expert in nutrition.

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Tip #1: Avoid sodas, replace them with kombucha

While replacing one of your favorite high-sugar or high-calorie drinks with water is the optimal solution for inflammation and the best way to go, it can be difficult to do at first. If you often sip sodas, colas, or other similar carbonated, sugary drinks, Hunnes suggests opting for kombucha instead, as it’s a probiotic-rich anti-inflammatory option. “Probiotics and Antioxidants [in kombucha] are anti-inflammatory and may help promote gastrointestinal health by helping to colonize the gastrointestinal tract with healthy bacteria,” she explains. Komova adds that soda in particular is one of the most inflammatory beverages because it “can also cause insulin resistance and raise cholesterol levels, slowing weight loss. “Overall, preventing inflammation will only help your overall health (and/or) weight loss goals, as Komova puts it, because “inflammation can negatively impact weight loss. weight because it alters leptin responses in the body. ”

Changing these hormones impairs brain function by signaling to the body that you have eaten the most. “Leptin resistance triggers weight gain because individuals tend to consume more calories without knowing it.” The antioxidants in kombucha can not only help prevent this and aid your digestion, but also help prevent inflammation, Hunnes notes, by supporting probiotic health as well. “Kombucha is also thought to slow carbohydrate digestion, likely in part because of the healthy anti-inflammatory effects it has on the gastrointestinal tract,” says Hunnes.

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#2 — Replace energy drinks with lightly sweetened coffee

If you like waking up with the help of an energy drink, it will only exacerbate your inflammatory symptoms, says Komova. With so much sugar, fruit flavors and an instant serving of caffeine, energy drinks are popular for their taste, but as Komova explains, their potential to cause inflammation is a notable concern. “I strongly advise you to keep these beverages out of your weight-loss routines,” says Komova, referring to energy drinks, common beverages that contain stimulant compounds. “Most sports and energy drinks contain added sweeteners, colorings and sugars that are harmful to your health,” she continues. These artificial compounds, she adds, can cause chronic inflammation.

“Beverages contain processed sugars and artificial sweeteners that increase your risk of body inflammation, delaying your weight loss process.” If you need an energy boost to help you wake up in the morning, Hunnes recommends drinking plain black coffee (which has zero calories, btw) or “lightly sweetened” drinks with sweeteners made from plants or monk fruit that do not. contain sugar.

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#3—Avoid sugary sweet tea, try unsweetened

Finally, super sweet tea is a delicious treat once in a while, but should ultimately be avoided if you’re prone to inflammation, Chatfield points out. Drinking it often leads to excessive sugar consumption which can lead to weight gain, she says. Sugary drinks like sugary teas are a big culprit because “we may not see them as high in calories, nor do our bodies recognize calories in the same way as food,” notes Chatfield. . This can lead to higher calorie intake later on. This, she continues, can lead to changes in fat metabolism. “There is an increased risk of fatty liver disease, where fat builds up in the liver. Too much insulin from high sugar intake can also harm artery and heart health,” she says, noting that the downsides of sweetened tea aren’t just about inflammation.

To support your ideal health and prevent inflammation, she recommends sipping unsweetened iced tea instead, as it has health benefits thanks to its flavonoid content. Ultimately, the high sugar content of sugary sweet teas (popular teas range from around 28-44 grams of sugar per 12 oz serving) can quickly push you over the recommended maximum sugar intake of 24 grams per serving. day for most women and 36 grams per day. day for most men. Chatfield concludes that “unsweetened iced tea is a better choice” for this reason and for prioritizing and caring for your digestive health.