The types of carbohydrates we consume play a crucial role in our metabolic health, and some choices can have a negative impact on metabolism when overconsumed. Highly processed and refined carbs are known to contribute to a slower metabolism. These carb sources often lack essential nutrients and fiber, leading to rapid spikes and crashes in blood sugar levels that can contribute to insulin resistance over time. However, making smarter choices by opting for nutrient-dense alternatives can support a more balanced metabolism.
We spoke with Jesse Feder, RDN, CPT at My Chrons and Colitis Team; Michelle Saari, MSc, RD, EHealth project; Sara Chatfield, registered dietitian and nutritionist at Healthcanal; and Lisa Richards, nutritionist and creator of The Candida Diet, to learn about six of the worst carbs to avoid because they can slow your metabolism. They revealed that sugary cereals, donuts, white bread, potato chips, flavored yogurt, and frozen mozzarella sticks are the ones to stay away from.
Sugary Cereals
Sugary cereals are a popular breakfast choice for many, known for their sweet and appealing taste. However, their high sugar content can have implications for metabolic health.
"Sugary cereals are one of the most unhealthy processed foods you can have. They are loaded with sugar, sodium, and refined carbohydrates," Feder says. "These things, when eaten in high amounts and consistently, can lead to obesity, high blood pressure, diabetes, and heart disease. The highly processed and refined ingredients typically give you a jolt of energy since they are able to be digested very quickly. This then causes a crash in our blood sugar, and can slow your metabolism."
Consider choices like oatmeal, Greek yogurt with berries, whole grain or bran cereals with low added sugars and high fiber content to sustain energy levels. Chia seed pudding offers a delicious and nutrient-dense option when prepared with milk and topped with fruits or nuts, while eggs, prepared in various ways, are an excellent source of protein and essential nutrients.
Donuts
Donuts, while indulgently delicious, can contribute to a slow metabolism when consumed in excess due to their high sugar, unhealthy fat, and refined flour content.
Chatfield says that as we age, “our metabolism declines so consuming high calorie [foods] can easily lead to weight gain.” Donuts “contain saturated fats that can lead to inflammation and increase your risk of heart disease.” They’re also “highly processed,” and “eating highly processed foods regularly can cause weight gain and has been linked to multiple chronic diseases."
Incorporating snacks such as fresh fruit, yogurt parfaits, or homemade energy bars can satisfy sweet cravings while promoting a steadier metabolism and overall well-being.
White Bread
White bread, often made from refined flour, can be linked to a slow metabolism when consumed excessively. This can contribute to insulin resistance over time, hindering metabolic efficiency.
Nanavati says that "Its high glycemic index can trigger insulin spikes and promote fat storage around the abdomen." She adds that "the refining process also robs it of fiber and vital nutrients, stripping away the bran and germ components and leaving behind only the endosperm. Consequently, white bread lacks the nutritional value necessary for a balanced diet."
Exploring options like sprouted grain bread or bread made from alternative flours such as almond or quinoa can offer a nutrient-rich and metabolism-friendly choice, promoting sustained energy levels and overall metabolic health.
Potato Chips
Potato chips, a popular snack, are often linked to a slow metabolism when consumed in excess due to their high levels of unhealthy fats, sodium, and low nutritional value. The quick absorption of refined oils and processed starches can lead to blood sugar spikes, followed by crashes that contribute to a sluggish metabolism over time.
"This [snack] is one of the worst for your metabolism because it contains a significant amount of calories and fat along with the inflammatory nature of the ingredients," Richards says.
Snacking on raw vegetable sticks with hummus or salsa can also satisfy cravings while supporting a more balanced metabolism and overall well-being.
Flavored Yogurt
Flavored yogurt, though often marketed as a convenient and tasty snack, can be linked to a slow metabolism when laden with added sugars and artificial flavorings. The excessive sugar content in flavored yogurts can contribute to insulin resistance, potentially disrupting metabolic processes over time.
"Some flavored yogurts can be high in added sugars, which can contribute to weight gain and other health problems if consumed in excess," Richards adds.
"Furthermore, weight gain occurs when there is a calorie surplus, which means consuming more calories than the body burns through physical activity and normal metabolic processes."
Choosing healthier alternatives involves opting for plain (Greek yogurt is a great alterntive), unsweetened yogurt and adding natural sweetness through fresh fruits or a drizzle of honey.
Frozen Mozzarella Sticks
The frying process used to prepare these snacks often results in a significant calorie and fat content, which, when consumed in excess, may lead to weight gain and metabolic issues.
Saari says that this cheesy snack "often contain trans fats, used in oils for frying, which can negatively affect your cholesterol levels and heart health, potentially slowing down your metabolism. The breading, made from refined flour, contributes to the rapid spikes in blood sugar levels, leading to insulin resistance when consumed frequently.”
Healthier alternatives involve choosing homemade or store-bought versions that are baked instead of fried, reducing the overall fat content. Additionally, opting for part-skim mozzarella or exploring alternatives like baked cheese bites made from whole grains or alternative flours can provide a lighter, more nutrient-dense option.
