This story has been updated since it was originally published on 10/26/23 to include an addition item
Insulin resistance, a slow metabolism, and unwanted weight gain are common health concerns in today’s society. These issues often intersect and can have a significant impact on an individual’s overall well-being. Interestingly, dietary choices play a crucial role in exacerbating these conditions. Some foods, particularly those high in refined sugars and unhealthy fats, can worsen insulin resistance, slow down metabolism, and contribute to weight gain.
We spoke with Kelsey Costa, MS, RDN, and Adrienne Raimo, Integrative & Functional Dietitian, L.D to learn about the five foods to cut out if you want to avoid these three common health issues. Costa revealed that sweetened beverages, ultra-processed foods, refined carbs, fatty foods such as ones that are fried, and candy are the five culprits to watch out for.
1. Sweetened Beverages
Sweetened beverages, including sugary sodas, fruit juices, and energy drinks, are a major source of added sugars in many diets. Consuming these beverages has been associated with the development of insulin resistance, a slowing of metabolism, and unwanted weight gain.
"Ultra-processed foods, such as fast food meals, snacks, and frozen convenience foods, tend to be high in calories, unhealthy fats, and added sugars while low in fiber and essential nutrients. Consuming these foods regularly has been linked to increased insulin resistance and poor metabolic health," Costa shares.
Moreover, these liquid calories often don't provide the same sense of fullness as solid foods, leading to increased overall calorie consumption.
2. Ultra-processed Foods
Ultra-processed foods, such as fast food, pre-packaged snacks, and processed meats, are often high in refined sugars, unhealthy fats, and additives. They also tend to be calorie-dense but nutrient-poor, leading to overconsumption of empty calories.
Costa says, "Ultra-processed foods, such as fast food meals, snacks, and frozen convenience foods, tend to be high in calories, unhealthy fats, and added sugars while low in fiber and essential nutrients. Consuming these foods regularly has been linked to increased insulin resistance and poor metabolic health."
Furthermore, these foods often lack the satiety and nutritional benefits of whole foods, making individuals more prone to overeating and weight gain. Reducing the intake of ultra-processed foods in favor of whole, minimally processed options is essential for promoting better metabolic health and weight management.
3. Refined Carbohydrates
Refined carbohydrates, like white bread, sugary cereals, and baked goods made with white flour, are processed grains that lack essential nutrients and fiber. These carbohydrates have a clear connection to insulin resistance, slow metabolism, and weight gain.
"Foods such as white bread, rice, and pasta, as well as sugary desserts like cupcakes, cookies, and candy, are high in processed carbohydrates and added sugars. These foods have a high glycemic index, meaning they can quickly raise blood sugar levels and contribute to insulin resistance," Costa notes.
Moreover, refined carbohydrates are often low in fiber, which slows down digestion and reduces the feeling of fullness, potentially leading to overeating.
4. Fatty Foods
Fatty foods, especially those high in saturated and trans fats like fried fast foods, processed meats, and many packaged snacks, have been associated with insulin resistance, a slow metabolism, and unwanted weight gain.
"This group includes foods high in saturated fats, including red meats, processed meats, butter, and fried foods. The high unhealthy fat content can lead to inflammation and insulin resistance, ultimately contributing to weight gain," says Costa.
Limiting the consumption of foods high in unhealthy fats and opting for healthier sources of fats, such as those found in avocados, nuts, and fatty fish, can play a crucial role in supporting a healthier metabolism and weight management.
5. Candy
It may be a no-brainer that candy is one of the least healthy food categories, but it's important to remember just how damaging it can be to your body. Among other health risks, Raimo points out that excessive candy consumption can lead to insulin resistance and a slower metabolism, citing sour gummies, powdered sugar dips, candy bars, and candy corn as some of the worst options.
"Outside of the sugar and artificial flavors and colors, they don't come with any fat or protein (unlike, say ice cream - which is still not health food by any means) to help slow down the rate in which a bunch of sugar enters the system and spikes in the bloodstream," she explains. "The body then tries to pump out insulin to help bring blood sugar back down to normal by sending the sugar to our muscles, brain, and liver. Over time, the body can produce less insulin or the cells become less sensitive to the hormone (insulin resistance)." Yikes!
Luckily, there are plenty of low-sugar sweet treats to try instead.
