‘Empty calorie’ foods are those that provide energy primarily in the form of sugar and unhealthy fats, while offering minimal nutritional value in terms of vitamins, minerals, and fiber.
Regular consumption of these foods can lead to weight gain and hinder metabolic function. When the body receives calories without the accompanying nutrients it needs to support metabolism, it can become inefficient at processing these calories effectively. This inefficiency can slow down metabolic rate over time, making it harder for the body to burn calories efficiently and maintain a healthy weight.
We spoke with Dr. Shara Cohen, Dr. Zeeshan Afzal, MD, and Lisa Richards, creator of The Candida Diet; to learn about three empty-calorie foods that offer very little to no nutritional value and slow down your metabolism. They revealed that potato chips, sugary snacks, and white bread are the ones to minimize. Read on to find out more.
1. Potato Chips
Potato chips, a popular snack enjoyed by people of all ages, are a prime example of an empty calorie food that can contribute to a slowdown in metabolism. Despite their crispy texture and savory flavor, potato chips offer little in terms of nutritional value, containing high levels of unhealthy fats, sodium, and refined carbohydrates.
"Processed snacks like potato chips can slow down metabolism because they are high in calories, unhealthy fats, and sodium," Afzal explains. "These snacks can cause inflammation because the high levels of unhealthy fats and sodium can contribute to chronic inflammation in the body."
It's not just your metabolism that is impacted by chips, they can also lead to weight gain. Dr. Cohen recommends "avoiding potato chips, a common pantry snack that is high in trans fats, if you want to lose belly fat. These crunchy treats are notorious for their high empty calories and low nutrient content, which can lead to overall weight gain and belly fat. We may control our appetites and encourage weight loss by substituting with healthier snacks like air-popped popcorn, roasted chickpeas, or vegetable sticks."
2. Sugary Snacks
Sugary snacks, such as candy bars, pastries, and sweetened beverages, are notorious for being empty calorie foods that can cause a slow metabolism. The high glycemic index of sugary snacks causes rapid spikes in blood sugar levels, leading to subsequent crashes that leave individuals feeling fatigued and craving more sugary foods. Over time, the repeated consumption of sugary snacks can disrupt insulin sensitivity, impair glucose metabolism, and promote fat storage.
"Sugary snacks like candy bars, pastries, or soda can slow down metabolism because they cause a rapid spike in blood sugar levels, followed by a crash, which can lead to fatigue and sluggishness," Dr. Afzal emphasizes. "These snacks can cause inflammation because the high levels of added sugars and refined carbohydrates can also contribute to chronic inflammation in the body."
3. White Bread
White bread, while a staple in many diets, is often considered an empty calorie food due to its minimal nutritional content. Unlike whole grain bread, which retains the fiber-rich bran and nutrient-packed germ, white bread is processed and stripped of these beneficial components during refining. This results in a product with fewer vitamins, minerals, and fiber.
Consuming white bread regularly can contribute to weight gain and sluggish metabolism since it lacks the nutrients necessary for efficient metabolism and may lead to spikes in blood sugar levels, followed by crashes, which can disrupt metabolic processes. "Bread is a food that should be eaten in moderation due to it's processed and refined nature," Richards says. "Bread, of all kinds, is calorically dense and inflammatory. White bread is made with refined carbohydrates and lacking in fiber and other beneficial nutrients," she explains.
Richards continues to add that "Refined carbs are highly inflammatory and turn to sugar quickly causing a quick rise in glucose; eating bread on a regular basis will lead to weight gain because most breads are made from refined grains, sugar, and preservatives," which are "inflammatory ingredients and are also broken down quickly to be stored as fat."
Here are more empty-calorie carbs you should steer away from because they are slowing your metabolism.
