Maintaining a nutritious diet is crucial for a healthy metabolism, which is the process by which our bodies convert what we eat and drink into energy. A well-balanced diet rich in whole foods supports efficient metabolic function, helping to regulate body weight, enhance energy levels, and promote overall well-being. However, the modern diet often includes hidden sugars that can wreak havoc on our metabolism. Consuming excessive amounts of sugar can lead to metabolic issues such as insulin resistance, weight gain, and decreased energy expenditure, ultimately slowing down the body’s metabolic rate.
Sugar, while a quick source of energy, can be detrimental when consumed in large quantities. Foods and drinks high in added sugars cause rapid spikes and subsequent crashes in blood sugar levels, leading to increased hunger and overeating. This cycle contributes to weight gain and the storage of excess fat, which impairs metabolic efficiency. Additionally, high sugar intake can cause insulin resistance, a condition where the body’s cells become less responsive to insulin, further hampering metabolic function and increasing the risk of developing type 2 diabetes. By identifying and limiting sugary foods, we can protect our metabolism and support long-term health.
To shed some light on a few sugary foods that could be sneaking into your diet and slowing your metabolism, we spoke to dietitians and nutritionists Catherine Gervacio, Krutika Nanavati, and Varsha Khatri. They told us that granola, sweetened iced tea, instant oatmeal, flavored almond milk, breakfast bars, and flavored yogurt are among the worst choices for your health. Learn more about the risks below.
1. Granola
Granola has long been marketed as a wholesome, natural option for breakfast or snacks. However, many types of granola are far from healthy due to their high sugar content. "Many types of granola contain a lot of sugar and are highly calorific because of honey, brown sugar, or maple syrup that is added," warns Khatri. A single serving can have up to 15 grams of sugar, which can quickly add up. Instead, Khatri advises searching for granolas with low amounts of added sugars or making your own with rolled oats, nuts, seeds, and just a little bit of honey or maple syrup.
2. Sweetened Iced Tea
Iced tea might seem like a refreshing alternative to soda, but it's often loaded with sugars, especially those on store shelves. "Many commercially available iced teas are sweetened with sugar or high-fructose corn syrup," says Khatri. A sixteen-ounce bottle can contain up to 36 grams of sugar. Excessive sugar intake can lead to weight gain and a slower metabolism. For a healthier choice, opt for unsweetened iced tea or brew your own using fresh tea leaves, adding squeezed lemon juice for flavor.
3. Instant Oatmeal
Instant oatmeal packets are convenient, but they often come with unnecessary sweeteners, and, in turn, health risks. "While instant oatmeal might seem like a quick and easy breakfast choice, many packets include additional sweeteners," notes Khatri. A single portion can have up to 10 grams of sugar. High sugar intake can lead to increased body weight and a slower metabolism. Instead, Khatri recommends choosing steel-cut oatmeal or rolled oats cooked in milk or water, adding fruits or a bit of honey for natural sweetness.
4. Flavored Almond Milk
Almond milk is a popular dairy alternative, but the flavored varieties can be deceivingly sugary. "Although almond milk is often seen as a good substitute for cow’s milk, flavored varieties may contain substantial amounts of added sugars," Khatri points out. A glass of flavored almond milk can have up to 16 grams of sugar. Such high sugar levels can result in weight gain and poor metabolic health. The healthier option is to choose unsweetened almond milk, enhancing its flavor with vanilla extract or cinnamon.
5. Breakfast or Energy Bars
Nanavati shares that granola bars, fruit bars, and any sugary energy bar that are often marketed as healthy snack options may not provide as much nutritional value as you think. She adds that they have "added sugars, refined grains, [and] artificial sweeteners." Moreover, she notes how these processed snacks can harm your metabolism and cause insulin resistance.
"Excess sugar intake can cause rapid blood sugar spikes, leading to the pancreas releasing too much insulin. This can result in insulin resistance over time, making it harder to regulate blood sugar effectively. Refined grains, low in fiber, can worsen blood sugar spikes and digestive issues. Artificial sweeteners may disrupt gut bacteria and affect metabolic balance. Being mindful of these factors is important for optimal blood sugar regulation and overall health," she says.
6. Flavored yogurt
Flavored yogurt can oftentimes harbor hidden sugars and artificial additives that hinder metabolic health. While it may seem like a healthy choice, these added sugars can lead to spikes in blood sugar levels and subsequent energy crashes, sabotaging metabolism over time.
Greek yogurt is an excellent healthier choice as it is packed with protein and keeps you feeling full compared to sugar-laden yogurts. "Opt for plain Greek yogurt and add your own natural sweetness with fresh fruits like berries, sliced peaches, or mango chunks - rather than choosing flavored yogurt varieties packed with added sugars, Greek yogurt is higher in protein and lower in sugar compared to flavored yogurts, making it a healthier choice for supporting metabolism and satiety. Also, the fiber from the fruit helps slow down the absorption of sugars into the bloodstream, promoting more stable energy levels," Gervacio tells us. Got it!
