1. Processed Meats
Processed meats are typically preserved with additives such as sodium nitrite or sodium nitrate. These preservatives help prevent bacterial growth and maintain the meat's color. However, a high intake of these preservatives has been linked to metabolic disturbances such as insulin resistance and impaired glucose tolerance. Excessive consumption of these additives may lead to overeating and weight gain, as they can stimulate appetite and cravings for salty and savory foods.
"Bacon, sausages, and deli meats often contain nitrates, nitrites, and other preservatives that can disrupt your metabolism and increase visceral fat," Angman confirms.
2. Sugary Beverages
Sugary beverages are notorious for their high sugar content, often containing added sugars like sucrose, high-fructose corn syrup, or artificial sweeteners. Excessive sugar consumption can lead to insulin resistance, disrupt glucose metabolism, and potentially lead to weight gain, particularly visceral fat.
"Sodas and energy drinks are loaded with high-fructose corn syrup and artificial sweeteners, which can spike insulin levels and contribute to belly fat," she says.
3. Packaged Snacks
Additives in packaged snacks extend the shelf life of these treats. Common preservatives include sodium benzoate, nitrates, and sulfites. They can interfere with metabolic processes and contribute to inflammation.
"Chips and crackers are often full of trans fats, sodium, and artificial flavors, all of which can slow down metabolism and lead to weight gain," says Angman.
4. Fast Food
Fast foods are often high in calories but low in essential nutrients, leading to an imbalance that can disrupt normal metabolic functions. Some preservatives like sodium nitrate, sodium benzoate, and BHT/BHA help prolong shelf life but can have harmful effects if consumed in large quantities over time.
"Burgers, fries, and chicken nuggets typically contain various additives, including MSG and artificial colors, which can negatively impact your metabolic rate and increase fat storage," she notes.
5. Breakfast Cereals
Breakfast cereals are often marketed as convenient and nutritious options to start the day, but many varieties are loaded with additives that can negatively impact your health. Most cereals are packed with sugars, artificial colors, and flavors, which can contribute to inflammation, affecting metabolic health.
Angman shares that many cereals "are high in added sugars and artificial colors, which can lead to insulin resistance and increased belly fat over time."
6. Frozen Dinners
Frozen dinners often contain a variety of additives, such as preservatives, flavor enhancers, and artificial colors. These additives can disrupt metabolic processes, leading to a sluggish metabolism. A slower metabolism means fewer calories are burned efficiently, which can contribute to weight gain.
Additionally, many frozen meals are high in unhealthy fats, sugars, and sodium, which can promote the accumulation of visceral fat—dangerous fat stored around internal organs.
"These often contain preservatives, high levels of sodium, and unhealthy fats that can disrupt your body's natural fat-burning processes," she says.
7. Baked Goods
Baked goods often contain various additives, such as preservatives, artificial flavors, and high-fructose corn syrup, to enhance taste, texture, and extend its shelf life. These additives can disrupt your metabolism by promoting insulin resistance and increasing inflammatory responses in the body.
High consumption of such processed ingredients leads to an excessive intake of empty calories, which the body struggles to burn efficiently.
Angman adds, "Cookies, cakes, and pastries are usually packed with trans fats, sugars, and preservatives, which can contribute to metabolic syndrome and visceral fat accumulation."
8. Diet Foods
Diet foods, often marketed as low-calorie or low-fat options, frequently contain various additives such as artificial sweeteners, preservatives, and emulsifiers. These additives can disrupt metabolic processes by altering the gut microbiota, which plays a crucial role in nutrient absorption and energy regulation. While diet foods may seem like a quick fix for weight management, their additive content can potentially sabotage metabolic health and contribute to the development of harmful visceral fat.
"Many 'low-fat or 'diet' products are high in artificial sweeteners and chemicals that can interfere with your body's ability to burn fat," she reveals.