Metabolism plays a crucial role in our body’s energy regulation and overall well-being. Understanding how it functions is vital in maintaining a healthy lifestyle. In the pursuit of wellness, many turn to various beverages, believing them to be beneficial for metabolism. However, it’s essential to be discerning, as some seemingly healthy drinks may, ironically, have adverse effects on our metabolism.
We spoke to with Karlie Henderson, certified holistic nutritionist and founder of Karisma Nutrition, to learn about three seemingly healthy beverages you should cut out because they can wreck your metabolism. Henderson revealed that juices/smoothies, caffeine drinks disguised as ‘skinny,’ and sports drinks are the surprising beverages that are doing more harm than good for your metabolism and overall health.
Juices/Smoothies
While juices and smoothies are often celebrated for their nutrient-rich content, it's crucial to be mindful of their potential impact on metabolism. These seemingly healthy beverages, when consumed excessively, can contribute to an overconsumption of calories and sugars. The rapid absorption of nutrients in liquid form may not trigger the same satiety signals as whole foods, potentially leading to increased overall calorie intake.
Henderson elaborates further, "While they do come with a boost of vitamins, many juices and smoothies are essentially fructose aka sugar hits without the fiber that keeps us feeling full. This is a disaster for our metabolism. This can also lead to insulin spikes, and over time, contribute to insulin resistance. Insulin is our main fat storage hormone and it's this hormone that leads to type 2 diabetes. As for smoothies, if not crafted properly, often combine high-sugar fruits with protein or dairy, which can raise insulin levels and increase cortisol (our stress hormone), and cause inflammation leading to stubborn belly fat and gut issues."
This combination of factors could contribute to metabolic challenges over time, emphasizing the importance of moderation and a balanced approach to incorporating these beverages into one's diet.
Caffeine Drinks Disguised as 'Skinny'
Caffeine drinks marketed as "skinny" or low-calorie options may seem like a guilt-free way to energize oneself, but their impact on metabolism deserves scrutiny. While caffeine can temporarily boost metabolism by increasing energy expenditure, the hidden culprits in these seemingly light beverages often lie in added sugars and artificial sweeteners. Consuming these ingredients can potentially disrupt metabolic processes, leading to fluctuations in blood sugar levels and an increased risk of insulin resistance.
"Marketed for weight loss, these drinks can actually disturb our cortisol rhythm, spike hunger hormones like ghrelin, and increase cravings, all of which may lead to weight gain, especially around the midsection. Not to mention they are often labeled as low fat but hiding high sugar levels that work against our metabolism," says Henderson.
Sports Drinks
The misconception surrounding sports drinks as a one-size-fits-all solution for hydration and enhanced performance has implications for metabolism. While designed to replenish electrolytes lost during intense physical activity, these beverages often contain added sugars and calories that may not align with everyone's energy expenditure. Consuming sports drinks without engaging in rigorous exercise can lead to an influx of unnecessary calories, potentially contributing to weight gain and metabolic challenges.
Henderson highlights that "the high sugar content in most sports drinks can cause a quick surge in energy followed by an insulin spike and subsequent crash. This not only disrupts our hunger signals but can also contribute to the accumulation belly fat working against our fitness goals."
