As you get older, it can become harder and harder to lose weight and keep it off. Several factors can play a role in middle-age weight difficulties, but one key component is a slower metabolism, which comes naturally over the years. While metabolic slowdown is normal, there are a few things you can do to counteract the effect, including switching up your diet. There are plenty of metabolism-boosting foods to eat on a regular basis—but there are also a few ingredients you’re better off avoiding.
We spoke to health and nutrition experts to get a rundown of a few of the worst, metabolism-slowing foods to avoid over 40. From processed meats to ingredients like margarine and vegetable oils, find some of the biggest culprits below.
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1. White rice
Unlike brown rice, white rice has been stripped of its bran and germ, so it lacks fiber. Fiber is important for regulating blood sugar and keeping you full. Without enough fiber, you might overeat, which can lead to weight gain—which could eventually cause metabolic syndrome.
Much like white bread, Dr. Kubanych Takyrbashev, MD, health & wellness advisor at NAO recommends "that the consumption of white rice, as well as most other grain products in their white refined form, be kept at a minimum. These products are stripped of fiber and nutrients, resulting in a higher glycemic index, which means a rapidly spiking blood sugar. Over time, this will contribute to insulin resistance and increased inflammation—both hallmarks of metabolic syndrome, as I understand it. Instead, I urge patients to go for whole grains, which provide fiber and thereby a more stable response to blood sugar."
2. Margarine
Trans fats and other unhealthy fats found in some margarines can promote inflammation in the body. Chronic inflammation is associated with the development of metabolic syndrome and related health issues.
"Found in margarine and other fried foods, trans fats are known to raise bad cholesterol (LDL) and lower good cholesterol (HDL). This imbalance can lead to atherosclerosis, a condition that significantly increases the risk of heart disease and is a component of metabolic syndrome. Reading labels carefully and avoiding products with "partially hydrogenated oils" can help reduce trans fat intake," says Johanna Angman, registered dietitian nutritionist.
3. Processed Meats
Processed meats, including sausages, bacon, and deli meats, have been linked to potential disruptions in metabolism and weight gain. These meats often undergo curing, smoking, or other processing methods that introduce additives, preservatives, and high levels of sodium. Additionally, some processed meats contain additives like nitrites, which, when consumed in excess, may contribute to insulin resistance and metabolic dysfunction. Furthermore, the high fat content in processed meats, particularly unhealthy saturated fats, can contribute to weight gain and negatively impact metabolic health.
Emily Johnson, RD, nutritionist from Juicereport says, "Sausages, bacon, and hot dogs have a high concentration of saturated fats and sodium. They also often contain preservatives like nitrates, disrupting metabolic health and leading to weight gain."
4. Vegetable Oils
"What we are now learning is that many of these labeled vegetable oils may have hidden trans fats or partially hydrogenated oils (chemically altered products) hidden under the ingredients label as 'proprietary blend' or 'vegetable oil blend.' Trans Fats and hydrogenated oils have been known to cause cardiac dysfunction like high cholesterol and [eventually] blocked arteries," Jill Mongene, a registered dietitian warns.
"The University of California says that it is not healthy to use vegetable oil because it is 80% fat and 20% protein, which means it's mostly made of saturated fatty acids (bad)," Jay Cowin, a registered nutritionist from ASYSTEM agrees. "It also contains only trace amounts of nutrients, meaning cooking with this oil doesn't provide much benefit to your body or diet compared to other oils that are higher in unsaturated fats like olive oil.
