Insulin resistance, a slow metabolism, and unwanted weight gain are common health concerns in today’s society. These issues often intersect and can have a significant impact on an individual’s overall well-being. Interestingly, dietary choices play a crucial role in exacerbating these conditions. Some foods, particularly those high in refined sugars and unhealthy fats, can worsen insulin resistance, slow down metabolism, and contribute to weight gain.
We spoke with Kelsey Costa, MS, RDN, and Jesse Feder, a registered dietitian and personal trainer at My Crohn’s and Colitis Team, to learn about the four foods to cut out if you want to avoid these three common health issues. Costa revealed that sweetened beverages, ultra-processed foods, refined carbs, and fatty foods such as those that are fried are the four culprits to watch out for.
1. Sweetened Beverages
Sweetened beverages, including sugary sodas, fruit juices, and energy drinks, are a major source of added sugars in many diets. Consuming these beverages has been associated with the development of insulin resistance, a slowing of metabolism, and unwanted weight gain.
"Sugar-sweetened sodas are typically very high in sugar and calories," Feder warns. "They do not offer any real nutritional value and can be quite addictive due to their appealing taste. The high amount of sugar and calories can easily add on stomach fat and prevent weight loss."
Moreover, these liquid calories often don't provide the same sense of fullness as solid foods, leading to increased overall calorie consumption.
2. Ultra-processed Foods
Ultra-processed foods, such as fast food, pre-packaged snacks, and processed meats, are often high in refined sugars, unhealthy fats, and additives. They also tend to be calorie-dense but nutrient-poor, leading to overconsumption of empty calories.
Costa says, "Ultra-processed foods, such as fast food meals, snacks, and frozen convenience foods, tend to be high in calories, unhealthy fats, and added sugars while low in fiber and essential nutrients. Consuming these foods regularly has been linked to increased insulin resistance and poor metabolic health."
Furthermore, these foods often lack the satiety and nutritional benefits of whole foods, making individuals more prone to overeating and weight gain. Reducing the intake of ultra-processed foods in favor of whole, minimally processed options is essential for promoting better metabolic health and weight management.
3. Refined Carbohydrates
Refined carbohydrates, like white bread, sugary cereals, and baked goods made with white flour, are processed grains that lack essential nutrients and fiber. These carbohydrates have a clear connection to insulin resistance, slow metabolism, and weight gain.
"Foods such as white bread, rice, and pasta, as well as sugary desserts like cupcakes, cookies, and candy, are high in processed carbohydrates and added sugars. These foods have a high glycemic index, meaning they can quickly raise blood sugar levels and contribute to insulin resistance," Costa notes.
Moreover, refined carbohydrates are often low in fiber, which slows down digestion and reduces the feeling of fullness, potentially leading to overeating.
4. Fatty Foods
Fatty foods, especially those high in saturated and trans fats like fried fast foods, processed meats, and many packaged snacks, have been associated with insulin resistance, a slow metabolism, and unwanted weight gain.
"This group includes foods high in saturated fats, including red meats, processed meats, butter, and fried foods. The high unhealthy fat content can lead to inflammation and insulin resistance, ultimately contributing to weight gain," says Costa.
Limiting the consumption of foods high in unhealthy fats and opting for healthier sources of fats, such as those found in avocados, nuts, and fatty fish, can play a crucial role in supporting a healthier metabolism and weight management.
