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As a registered dietitian, I frequently receive feedback from individuals who believe that their metabolism is working against them. This may indeed be the case, especially if certain foods are making their way into your diet more frequently than you realize. Metabolism serves as your body’s engine, converting food into the energy necessary for movement, cognitive functions, and overall well-being. A sluggish metabolism can lead to unwelcome weight gain, persistent fatigue, and impaired digestion. While many individuals focus on methods to enhance metabolism, understanding what may hinder it is equally crucial. Surprisingly, some seemingly healthy foods can disrupt this process. The good news is that a few simple substitutions can help restore your metabolism to its optimal function. In the following list, you will find 7 common foods that could be hampering your metabolism—and suggestions for healthier alternatives.
Highly Processed Sugary Foods
Examples include breakfast cereals, granola bars, and similar products that contain high levels of added sugar. By examining the nutritional label, you will notice the amount of added sugar per serving, which may come as a surprise. Consuming these sugary foods can lead to spikes in blood sugar levels, impacting metabolism and often resulting in feelings of sluggishness. Prolonged consumption can lead to insulin resistance, hindering efficient fat burning, as highlighted in studies.
Artificial Sweeteners
Artificial sweeteners like aspartame and sucralose can be viable sugar substitutes when consumed in moderation. However, research indicates that these sweeteners can influence gut bacteria, disrupting the balance between beneficial and harmful strains. This imbalance can affect nutrient absorption and metabolism, contributing to potential complications, as suggested by scientific studies.
Refined Carbohydrates
Examples of these are white bread, pasta, and pastries. They lack fiber and are quickly converted into sugar in the body which increases the insulin level fast, especially when not combined with lean proteins and high-fiber foods. Generally, they won’t directly cause the slowing of metabolism. It is how they are combined with other foods, as well as their serving portions.
Seed Oils
This has been a debate among many as it is believed that oils like soybean, corn, and canola are high in omega-6 fatty acids that can cause inflammation, slowing metabolism in effect. As a dietitian, I’d say that a diet high in omega-6s and low in omega-3s may affect metabolic disorders, but similar to refined carbohydrates, it depends on the serving portion and how they are combined with other foods. A diet with adequate omega-3s from fish, flaxseeds, and walnuts can mitigate concerns about excess omega-6. Also, when seed oils are taken in limited amounts.
Alcohol
A glass of wine here and there may be fine. But then again, excessive alcohol consumption will interfere with fat-burning processes. To explain further, the liver will prioritize breaking down alcohol over burning fat. This can slow metabolism and contribute to weight gain, say studies.
Dairy Alternatives with Additives
Many dairy-free alternatives like almond and oat milk usually contain added sugars, thickeners, and emulsifiers that can disrupt gut health and metabolism. Always check labels and always choose the. unsweetened versions.
Fried Foods from Fast Foods
Last but definitely not least, these fried foods contain unhealthy fats, refined carbs, and additives that slow the metabolism. Aside from contributing excess calories, fried foods promote insulin resistance and fat storage, say studies.
Catherine Gervacio, RND, Certified Exercise Nutrition Coach
