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Foods to Avoid with an Apple Shape

author image Aglaee Jacob
Aglaee Jacob is a registered dietitian. She has experience working with people who have diabetes, cardiovascular disease, hypertension and obesity issues. Jacob obtained a bachelor of science and a master of science, both in nutrition, from Laval University in Quebec City, Canada.
Foods to Avoid with an Apple Shape
Avoid high-carb foods if you have an apple shape body. Photo Credit Jupiterimages/liquidlibrary/Getty Images

An apple shape body is characterized by a larger waist circumference, while a pear shape body corresponds to excess fat on the lower body around the hips and thighs. If you have an apple shape, you are at risk of having metabolic syndrome, which is a cluster of high blood pressure, high blood sugar, high triglycerides and low HDL cholesterol caused by insulin resistance -- and all this results from abdominal obesity. To get healthy and prevent diabetes and heart disease, do not eat foods that have high sugar and carbohydrate content.

Breakfast Cereals

Breakfast cereals could be contributing to your large belly. Breakfast cereals, such as puffed rice, bran flakes and oat rings, are all very high glycemic carbohydrates, even if they don't contain added sugar, according to the "American Journal of Clinical Nutrition." High glycemic carbs quickly elevate your blood sugar levels and the high insulin levels often seen in people with an apple shape can promote weight gain and increase your risk of blood sugar dysregulation. Switch your breakfast to steel-cut oats or quinoa -- or opt for scrambled eggs with vegetables.

Soft Drinks and Fruit Juices

Soft drinks, fruit juices and other sugary beverages can considerably increase your calorie intake and prevent you from losing weight. Avoid fancy coffees sweetened and flavored with sugary syrups, as well as chocolate milk and energy drinks if you want to lose weight. The high sugar content of these beverages can overwork your pancreas, which has to produce more insulin to compensate for your increasing blood sugar levels, and puts you more at risk of developing type 2 diabetes and other health problems.

Bread, Potato and Pasta

An apple shape body is often associated with insulin resistance, especially if your waist exceeds 40 inches in men or 35 inches in women, according to the National Diabetes Information Clearinghouse. Starchy foods, like breads, potato and pasta, can quickly be broken down into sugar and force your pancreas to secrete insulin to compensate. However, if you are insulin resistant because of the excess weight you carry around the middle, your cells do not respond to normal quantities of insulin and your pancreas will have to produce more. The more insulin resistant you are, the more insulin your body will release. High insulin levels can make you gain more weight and promote chronic diseases, such as heart attacks and diabetes. Limit sandwiches, toasts, pizza dough, rolls, french fries, mashed potatoes, lasagna, spaghetti, crackers, baked goods and any food made from flour.


The key to reducing your apple shape is to reduce insulin levels by not eating too much carbohydrate-rich foods. Desserts are no exception, especially because they often contain starch and sugar -- avoid cakes, cookies, donuts, scones, muffins, pies and other baked goods. Weaning yourself off sugar can be difficult at the beginning, but you will soon see big improvements in the way your body looks and how you feel -- and your cravings will gradually disappear.

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