Empty calorie snacks, often characterized by their high sugar, unhealthy fat, and low nutrient content, have become a prevalent part of modern diets. These snacks provide little to no nutritional value while contributing excessive calories, which can have detrimental effects on metabolic health. Consuming empty calorie snacks regularly not only leads to weight gain but can also slow down metabolism, the process by which the body converts food and drink into energy.
We spoke with Dr. Shara Cohen and Dr. Zeeshan Afzal, MD, to learn about two empty calorie snacks you should cut out because they can slow your metabolism. They revealed that sadly, potato chips and sugary snacks are the ones to avoid. Read on to learn why.
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."
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."
