There’s a fundamental law of human nutrition that says, “If a food is in your possession or located in your resident, you will eventually eat it.” Unfortunately, this law is true for most people. Therefore, it’s important to remove all filthy foods that will sabotage your weight loss success.
If you’ve been holding off on detoxing your kitchen because you think it is wasteful, think again. Temptation hanging out in your kitchen will only set you back further on the weight loss scale, and weight loss won’t be your only problem either. With extra body fat comes hormonal and inflammatory symptoms which could put your health at risk. Future medical expenses would be much higher than the few bad foods in your kitchen, so it’s just not worth having them in your there to seduce you. Below are six kitchen cleaning tips to help you get rid of foods you don’t need.
Sugar is a crystalline substance that is sweet-tasting with no nutritional value and high calories. It is hiding in 74 percent of packaged foods including breads, pastas, sauces, condiments, desserts, sodas, and more. There are over 60 names for sugar, and the most common ones are high fructose corn syrup, evaporated cane sugar, agave nectar, barley malt, beet sugar, organic brown rice syrup, fruit juice concentrate, sorghum syrup, and sucanat.
Sugar wreaks havoc on the body. It can make you gain weight and even destroy your health. Following are some chronic diseases that are linked to refined sugar. If you’re fond of sugary type foods, then let this persuade you to stay away from it.
- Cardiovascular Disease & Mortality
- Type 2 Diabetes
- Metabolic Disease
- Fatty Liver
- Leaky Gut
- Certain Cancers
For weight loss success, I recommend only natural sugar from fruits which impacts your health differently. Unlike refined sugar, natural sugars are packed with disease-fighting nutrients such as vitamins, minerals, antioxidants, and phytonutrients. They also contain fiber which slows down the rate at which your body absorbs sugar, and the water helps flush out toxins. If you're on a low-carb or ketogenic diet, then one to two servings of berries are appropriate.
Curtail Fruit Juice
While some fruit juices provide nutrients to the body, the worst are hardly better than liquid sugar. Juice cocktail, juice-flavored beverage, and juice drink only have small amounts of real fruit juice. The main ingredients are water and some form of sweetener – most likely high fructose corn syrup which is detrimental to health.
Pure fruit juice with no added sweeteners may provide nutrients like Vitamin C and potassium. However, the problem is that juice is a concentrated source of sugar and calories, including those that are 100 percent pure. Fruit juice also doesn’t have the same phytonutrients as raw fruit has, and these phytonutrients are very beneficial to the body and help prevent disease. Fiber is also touted as an important part of raw fruit which may help keep you satiated and regular.
As for vegetable juice, it may contain less sugar and calories than fruit juice. Though it usually has a high content of sodium which contributes to higher blood pressure and fluid retention. Vegetable juice also has less fiber than raw vegetables.
Starchy foods like whole grains, beans, legumes, and potatoes can have their place in the diet as they do contain beneficial nutrients and are also high in fiber. However, health benefits are dependent upon the type of starch.
For instance, whole grains can be beneficial in preventing heart disease by lowering cholesterol and blood pressure while improving glucose and insulin responses. These benefits are gained with the consumption of whole grains high in viscous fiber such as oats and barley. Yet, grains high in soluble fiber such as wheat only moderately lower glucose and blood pressure. Unfortunately, studies have shown grains to be beneficial only for those who live an active lifestyle and are at maintenance weight – not for those who need to lose weight.
In many cases, starchy foods contribute to insulin sensitivity and type 2 diabetes, as well as breast cancer in women, especially when eaten in excess. Recent studies have also shown that all starchy foods, both natural and processed, are likely to cause metabolic health damage to those who are predominantly sedentary and overweight.
Reduce Vegetable Oil
Vegetables oils are extracted from a variety of plants, and many people perceive them as healthy. Because they come from plant sources, they may seem natural. However, most vegetable oils don’t contain even a smidgen of vegetables and are very unnaturally processed. This includes oils like canola, corn, cottonseed, soybean, sunflower, and a few others. Even worse, vegetable oils are high in Omega-6 polyunsaturated fatty acids (PUFA) and low in Omega-3 PUFAs.
Both Omega-6 and Omega-3 fats are essential for the body. However, the consumption of both fats must be in a certain ratio. Excess Omega-6 promotes the pathogenesis of many diseases including cardiovascular disease, cancer, as well as inflammatory and autoimmune disease. Obesity is also promoted by an imbalanced Omega-6 to Omega-3 ratio. With an optimal Omega-3 intake and the correct ratio (1:1) to Omega-6, prevention of these chronic diseases can be prevented.
Unfortunately, most vegetable oils have excessively dangerous amounts of Omega-6. Take a look at these Omega-3 to Omega-6 ratios for the oils mentioned earlier in this section:
- Canola Oil = 1 to 2
- Corn Oil = 1 to 781
- Cottonseed = 1 to 59.2
- Soybean = 1 to 13.4
- Sunflower = 1 to 39.1
Not only are these so-called vegetable oils high in Omega-6, but they are partially hydrogenated and made with artificial trans fats. Hydrogenated or trans fats are chemically processed, man-made fats used to preserve foods. Consumption of these trans fats contribute to major health risks including cardiovascular disease, Alzheimer’s disease, and cancer. Irritability and aggression are also a result. Also be careful with margarine, salad dressing, and coconut oil.
Though margarine is solid, it is an artificial butter made with trans fat and has a high ratio of Omega-6 to Omega-3. When choosing salad dressings, be sure to check labels for these unhealthy vegetable oils.
Like margarine, coconut oil also has a high Omega-6 to Omega-3 ratio (243:1), and it is also high in saturated fats (60%). Over the last decade or so, coconut oil proponents have pointed to studies supporting its use with many dieters jumping on its bandwagon. However, studies supporting its use were conducted on indigenous populations in tropical parts of the world where copious amounts of coconut were used. More fish and vegetables were part of their diet compared to the typical American diet. Though some studies show health and weight loss benefits with coconut oil, many studies also show the opposite. In fact, more studies are showing that coconut raises total cholesterol, low-density lipoprotein (LDL), and inflammation in the body and does not help with weight loss. Though there are mixed scientific reviews on coconut oil to date, I too have seen some mixed outcomes in my own clientele who use coconut oil. Therefore, the effects of this oil are probably dependent on metabolic type. If you’ve been using coconut oil and find it to be beneficial, I won’t recommend discontinuing it. However, those who haven’t had weight loss success may want to discontinue its use for a while and reassess later.
Dispose of Artificial Sweeteners
Artificial sweeteners, also called sugar substitutes, are substances that are used to sweeten foods and beverages. Five artificial sweeteners have been approved by the United States Food and Drug Administration (FDA) including saccharin, acesulfame, aspartame, neotame, and sucralose. You may know three of them as the pink (Sweet ‘N Low®), blue (Equal®), and yellow (Splenda®) packets. Though these artificial sweeteners seem to be better alternatives to sugar with their zero to very low calories, they don’t come without side effects – including weight gain.
It may seem crazy that something with little to no calories can cause weight gain, but studies show that [the chemical structure of artificial sweeteners disrupt how carbohydrates (carbs) are metabolized in the body which ultimately causes weight gain and metabolic disease](https://www.cell.com/current-biology/fulltext/S0960-9822(17%2930876-X). For weight loss success, dispose of artificial sweeteners.
Watch Out for “Organic” and “Gluten-Free” Processed Foods
Even though the terms organic and gluten-free sound healthier, any pre-packaged food must be questioned. Organic “whole” foods are excellent choices, but processed organic foods are not. Several include sugar, fruit juice, starch, oil, and other ingredients that may deter weight loss success and health. Just like refined sugar, organic cane sugar still contributes to insulin sensitivity and chronic disease.
If you become confused when selecting a food product, you may determine whether it is a truly organic food by asking yourself, “Did nature or man make this?” Your answer will always be in nature.