This post has been updated since its initial 05/03/22 publish date.
As we age, our metabolism may slow due to a loss in muscle mass, under-eating, or other lifestyle changes. Luckily, though, experts say that age alone doesn’t play a very large role; there are many ways to continue to boost your metabolism throughout life, no matter how old you are. What does play a larger role in this process is the food you eat, especially when it comes to breakfast.
Eating a well-balanced, nutritious meal at the start of each day is a great way to keep your metabolism up as you age. Just as there are certain foods that will help to naturally boost your metabolism, some foods and beverages should be avoided at all costs if you want to keep it from slowing down. To learn more, we asked experts Heather Rayle, PhD, the Paleo Diet Coach, and Allison Sizemore, Certified Sports Nutritionist and Diet Coach, about the breakfast food you should never eat over 40 if you don’t want to put your metabolism at risk. They told us sugary, high-carb foods should be avoided at all costs.
High-Carb, High-Sugar Foods (Like Sweetened Muffins)
Rayle and Sizemore both warn against breakfast foods that are high in carbs but low in fat and protein, such as processed, store-bought pastries. Rayle uses a sweetened muffin as an example, but any combination of refined wheat and sugar is a no-go if you want to maintain a high metabolism.
The problem with these types of breakfast foods is that they require very little calories to digest, compared to the high amount of calories you intake when you eat them. Rayle says this is known as the thermic effect of food, or TEF.
It isn't only the TEF that makes sugary, high-carb foods like sweetened muffins bad for weight loss. "Additionally, foods like this cause us to be hungry again within a few hours due to the blood sugar swings that occur when the body processes the carbs and sugar," Rayle adds. This means you'll want to eat more throughout the day, which can result in weight gain.
Overall, a high-carb diet can be detrimental to your metabolism—and your general health. "Over time, high carbohydrate diets can lead to obesity and diabetes as our bodies stop responding to the insulin the body generates to keep the blood sugar stable after eating these foods," Rayle explains.
In addition to sweetened muffins, a bowl of sugary cereal is another high-carb, metabolism-ruining breakfast food to avoid for the same reason. "A bowl of cereal and some skim milk is going to set you up for an insulin spike and related blood sugar crash a few hours later," Sizemore notes.
So, what are some healthier, metabolism-boosting alternatives when it comes to breakfast? Sizemore emphasizes the importance of starting your day off on the right food with "a breakfast that is balanced with protein, fats, and carbs (containing fiber)," especially for women over 40. "A good, simple example would be eggs and toast. Another example might be turkey sausage on a whole grain muffin," she says. (Emphasis on the "whole grain" here! Remember to steer clear of their unhealthy, sugary—although tasty—counterparts.)
Rayle agrees, adding that meat can be a helpful, metabolism-boosting addition to your meal: "Foods that increase metabolism are high in protein such as eggs or leftover meat from other meals. Bacon and sausage can also be helpful as long as they are not cured or processed with sugar and other additives. A breakfast like this requires more calories to digest due to TEF and keeps us fuller longer." Perfect!
Of course, at the end of the day, we're strong believers that everything is fine in moderation. A sweet blueberry muffin every now and then certainly won't kill you. But when it comes to breakfast, it's always best to prioritize nutrition as much as possible for a happy, healthy body.
