Your pantry may be stocked with convenient staples, but not all of them are friendly to your metabolism. Certain processed, high-sugar, and refined-carb foods can slow down metabolic function, making it harder to burn calories efficiently. While some pantry items—like unseasoned nuts, seeds, and whole grains—can help support a healthy metabolism, others can lead to sluggish energy levels and weight gain over time.
We checked in with several health experts to discover seven of the worst “silent killer” pantry items to avoid if you want to boost your metabolism while avoiding unwanted weight gain. They revealed that cookies, cheese puffs, and potato chips are some of the worst offenders. Read on to learn more.
1. Cookies
Loaded with refined sugars, unhealthy fats, and artificial additives, regular consumption of store-bought cookies can lead to insulin resistance, a sluggish metabolism, and unwanted weight gain.
Valeria Dolbel, founder of Beauty Diets, says treats like pies, cookies, and cakes "are the food category that contributes the most calories accounted for added sugar intake yet provide little to no nutritional value."
"Low-fiber and highly refined grains increase the risk of weight gain and higher levels of belly fat," Dolbel explains, adding that your favorite cookie likely "causes belly fat due to highly processed ingredients such as butter, sugar, and refined flour."
2. Cereal
Breakfast cereal, with its variety of flavors and choices, has long been a staple of the morning routine for many. These convenient options seem like a quick and healthy way to kickstart the day. However, it's essential to remember that there's a link between breakfast cereal and weight gain, along with other health problems such as a sluggish metabolism and insulin resistance.
While some boast of their health benefits and whole-grain goodness, others hide excessive sugar and refined carbohydrates behind clever marketing.
"Cereals are often very high in sugar and low in fiber, which means they pass through your digestive system quickly. Fiber keeps you feeling fuller for longer, which helps control your food intake and prevent weight gain. It also causes slower digestion, which means a slower release of energy into your bloodstream throughout the day. Even brands like Special K and Life, which are heavily marketed as weight loss-friendly cereals, have the same low amount of fiber found in the common sugary brands like Frosted Flakes," Destini Moody, registered dietitian and certified specialist in sports dietetics, notes.
3. Cheese Puffs
These cheesy, salty puffs are sometimes the perfect snack to satisfy your savory cravings, but they're often made from highly processed cornmeal or other refined grains. Cheese puffs are also typically loaded with unhealthy fats, sodium, and artificial additives. Additionally, the excessive consumption of refined carbohydrates and unhealthy fats found in cheese puffs can disrupt metabolic function, leading to a slowed metabolism and increased fat storage, ultimately contributing to weight gain.
"Cheese puffs and similar cheesy snacks are often made with partially hydrogenated oils, which contain trans fats," nutritionist Mary Sabat warns. "These trans fats raise bad cholesterol (LDL) levels and lower good cholesterol (HDL), contributing to arterial plaque buildup. These cheesy snacks are not only highly processed but also contain high levels of saturated and trans fats. Regular consumption can lead to elevated cholesterol levels, arterial inflammation, and the buildup of fatty deposits in the arteries."
4. Candies
From fruity gummies to rich chocolates, candies cause a rapid spike in blood sugar levels, leading to increased insulin production to help regulate glucose levels. Moreover, the high calorie content of candies, often devoid of essential nutrients, can contribute to a slowed metabolism and increased fat storage, ultimately leading to weight gain.
Sabat elaborates on candies by pointing out their high-sugar, low-fiber content and artificial ingredients. "Most candies contain high amounts of added sugars, such as sucrose and high fructose corn syrup. These sugars can feed harmful bacteria in the gut, leading to an imbalance in the gut microbiome. An overgrowth of harmful bacteria can result in digestive issues, inflammation, and compromised gut health. Fiber acts as a prebiotic, nourishing beneficial gut bacteria and promoting a balanced gut microbiome. Without enough fiber, the gut's ecosystem can become imbalanced, potentially leading to gastrointestinal problems," Sabat states.
5. Donuts
Who doesn't love to indulge in tasty donuts? That fluffy texture and sugary glaze are difficult to resist—but they're bad news for your body. Often fried in unhealthy oils, donuts are a double whammy of refined carbohydrates and trans fats. These ingredients, combined with the frying process, create a perfect storm for health issues such as inflammation and a slowed metabolism.
Refined carbohydrates, found in the dough, rapidly spike blood sugar levels, leading to insulin resistance over time as the body struggles to manage glucose effectively.
Lisa Richards, nutritionist at The Candida Diet, states that "donuts have a high content of refined sugars, unhealthy fats, and processed ingredients. They are typically made with refined wheat flour and packed with added sugars, causing a rapid rise in blood glucose levels when consumed. This sudden spike in blood sugar triggers a corresponding surge in insulin to regulate sugar levels, which can be harmful to the body in the long term and lead to insulin resistance."
6. Potato Chips
Kelsey Costa, MS, RDN, says that "potato chips are typically deep-fried, leading to the formation of oxidized fats. Consumption of these fats can contribute to inflammation and oxidative stress in the body, which in turn may contribute to metabolic syndrome (MetS) and weight gain. [They have a high glycemic index (GI) of approximately 60 due to their content of rapidly digestible starch, which can cause spikes in blood sugar levels, which also contributes to weight gain."
7. Salted Nuts & Seeds
These crunchy snacks are often seasoned with salt to enhance flavor, but the consequences of high sodium intake may outweigh the immediate enjoyment. Excessive sodium can lead to water retention, causing bloating and discomfort. Additionally, salted nuts and seeds, though rich in healthy fats, protein, and essential nutrients, can be calorically dense.
Dr. Harsh Sheth elaborates further and says, "While nuts and seeds are nutritious, their salted variants introduce unnecessary sodium to the diet, disturbing fluid balance and contributing to bloating. The dense calorie profile of nuts can be compounded by high sodium, potentially leading to overconsumption and challenges in maintaining a healthy weight."
To further add on to the health benefits associated with reducing your sodium intake, Dr. Sheth discloses that "lowering sodium intake helps maintain a healthy electrolyte balance, diminishing the likelihood of bloating and water retention. Individuals can better regulate their appetite and caloric intake by avoiding high-sodium snacks and supporting weight management objectives."
