90% of diabetes cases could end if you STOP these foods

4. The Snack Trap: Chips, Crackers, and Bars

Processed snacks are designed to be hyper-palatable, meaning you can’t eat just one. The New England Journal of Medicine once called the potato chip the single worst food in America. Why? Because it provides a ton of calories with virtually no nutrition or fiber, so you can eat an entire bag without feeling full. This applies to all its cousins: Cheetos, Doritos, veggie straws, and even so-called “healthy” or “fat-free” chips. They are highly processed carbs that will spike your blood sugar and contribute to belly fat.

Pastries, store-bought energy bars, and candy bars are just as bad. A single 3 Musketeers bar has nearly 40 grams of pure sugar—that’s almost three tablespoons! This sugar is directly tied to atherosclerosis, the hardening and clogging of your arteries. Instead of reaching for these, snack on a handful of nuts, some avocado, or try a low-calorie soup broth. I often heat up a large mug of broth with some spices. It’s filling, hydrating, and kills cravings instantly.

5. The Fat Fallacy: Good vs. Bad Oils

For decades, fat was public enemy number one. We now know this was a lie perpetuated by the sugar industry. Research published in the Journal of the American Medical Association found that the sugar industry funded studies in the 1960s that downplayed the risks of sugar and pointed the finger at saturated fat. The truth is, your body needs fat.

The problem is the type of fat. You’ve heard of Omega-3 fatty acids (anti-inflammatory), but what about Omega-6 fatty acids (pro-inflammatory)? In a healthy diet, the ratio should be about 1-to-1. The average American diet is closer to 25-to-1 in favor of Omega-6. This chronic inflammation drives disease. Where does this excess Omega-6 come from? Industrial seed oils like soybean, corn, canola, cottonseed, and sunflower oil. Avoid them. Good fats include olive oil, avocado oil, coconut oil, and grass-fed butter.

Speaking of butter, a 2016 study found very little link between butter consumption and heart disease. Margarine, which was pushed as the healthy alternative, was historically loaded with artificial trans fats—a literal poison your body can’t process. While trans fats were officially banned in 2020, the foods they were in (commercial baked goods, frozen pizza, fried chicken) are still processed and loaded with sugar and bad oils. Stick with butter over margarine.

see more on the next page