As women progress through their 40s and beyond, maintaining a healthy metabolism becomes increasingly crucial for overall well-being. Metabolism, the complex process by which the body converts food and drink into energy, plays a fundamental role in regulating weight, energy levels, and overall health. However, as individuals age, metabolism naturally begins to slow down, leading to challenges in weight management and overall health.
Diet plays a central role in shaping metabolic health, with certain foods and eating patterns either supporting or hindering metabolic function. Processed foods, in particular, can have a significant impact on metabolism, as they often contain high levels of unhealthy fats, refined sugars, and artificial additives. To learn about a few of the worst options you should consider cutting out, we spoke to Certified Health Coach Solveig Eitungjerde. She called out trans fats, highly processed carbohydrates, sugary beverages, processed meats, and artificial sweeteners are among the worst culprits. Learn more about the risks of each below.
1. Trans Fats
Eitungjerde emphasizes the detrimental impact of trans fats, commonly found in processed foods like margarine, fried items, and commercially baked goods "They not only contribute to weight gain but also increase inflammation and insulin resistance, which can impair metabolic function," she warns. That's why she advises swapping them out for healthier fats like avocado, olive oil, and nuts to support metabolic health.
2. Highly Processed Carbohydrates
Processed carbohydrates, such as white bread, sugary cereals, and pastries, are notorious for causing rapid spikes and crashes in blood sugar levels. Eitungjerde explains that these fluctuations can lead to insulin resistance and weight gain over time. "Swap these out for whole grains like quinoa, brown rice, and oats, which provide sustained energy and support stable blood sugar levels," she suggests. Got it!
3. Sugary Beverages
Soda, fruit juices, and sweetened drinks are laden with added sugars and a surplus of calories, potentially disrupting the metabolic process. "These empty calories provide little to no nutritional value and can contribute to weight gain and chronic health issues," Eitungjerde tells us. She urges individuals to replace these sugary beverages with hydrating alternatives like water, herbal teas, or sparkling water with a splash of citrus to support metabolic health without the added sugar.
4. Processed Meats
Processed meats like bacon, sausage, and deli meats often contain high levels of sodium, preservatives, and unhealthy fats, all of which can negatively impact metabolism and promote inflammation. Eitungjerde advises, "Choose lean sources of protein such as chicken, turkey, fish, tofu, or legumes for a metabolism-friendly alternative."
5. Artificial Sweeteners
Despite being marketed as calorie-free alternatives to sugar, artificial sweeteners like aspartame, sucralose, and saccharin may disrupt gut health and contribute to metabolic dysfunction. Eitungjerde recommends steering clear of artificial sweeteners and opting for naturally occurring alternatives like stevia, monk fruit, or small amounts of raw honey or maple syrup to satisfy cravings while supporting metabolic health—and pleasing your tastebuds.
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