6 Foods and 3 Drinks That Can Hinder Your Metabolism—and Why It’s Important

Whether you’re a seasoned health enthusiast or just starting to explore wellness, you’ve likely come across the concept of metabolism—a crucial collection of cellular processes that are essential for our survival. Metabolism encompasses the chemical reactions within your cells, influencing your overall health in countless ways. While part of your metabolic rate is shaped by your genetics, factors like lifestyle, activity, and diet also play a significant role. Because of this, discussions about nutrition and metabolism often emphasize the best foods to eat for optimal metabolic health, but it's equally crucial to identify the foods (and drinks) that can impair your metabolism.

How Diet Impacts Metabolism

“The food we consume serves as fuel for our body. Metabolism is the process that transports this fuel to energize our organs and help us navigate life,” says William W. Li, MD.

It's akin to filling a car's tank with gas; the quality of fuel you choose impacts the car's performance and lifespan, Dr. Li explains. When it comes to health, overindulging in poor-quality foods can disrupt metabolic function and efficiency, raising the likelihood of chronic diseases such as heart disease, type 2 diabetes, and stroke.

What Types of Nutrients Slow Down Metabolism?

So, what do these metabolism-slowing foods look like? In general, the worst offenders are those high in saturated fats, sodium, and added sugars, while being low in antioxidants, fiber, vitamins, and minerals. These foods (and drinks) can heighten the risk of inflammation and oxidative stress, which can compromise metabolic health. On the other hand, the best foods for metabolism tend to be rich in healthy fats like omega-3 fatty acids, antioxidants, fiber, and essential vitamins and minerals—nutrients that counteract inflammation and oxidative stress.

It's important to note that metabolic health can't be determined by just eating (or avoiding) one specific food or nutrient. Diet—your food choices and eating habits—is merely one part of the metabolic equation. It's essential to consider all aspects of your lifestyle, including physical activity, sleep, and stress management, when working to improve metabolism. Additionally, some factors affecting metabolism are beyond your control, such as genetics and age.

If you're looking to boost your metabolism and minimize the risk of metabolic issues, cutting back on certain foods or avoiding them altogether is a great starting point (as is introducing and prioritizing metabolism-boosting foods!). Here, experts highlight the most problematic foods that can slow your metabolism and harm overall health, along with tips for making smarter choices when consuming them.

Worst Foods to Eat (in Excess) for Metabolic Health

1. Refined Grains

Whole grains are made up of three key parts: bran, germ, and endosperm. The majority of a grain's beneficial fiber, vitamins, and minerals are located in the bran and germ, which is why foods made from whole grains, such as brown rice, 100-percent whole grain breads, and oats, are considered nutrient-rich. Fiber is especially helpful for gut health, which plays a major role in regulating metabolism.

In contrast, refined grains, found in processed carbohydrate foods like white bread and white pasta, have had the nutrient-packed germ and bran stripped away, leaving only the starchy, less nutritious endosperm. This decreases their nutritional value, and when consumed in excess, refined grains offer calories but lack the beneficial nutrients from the bran and germ. Over time, this can cause inflammation, which disrupts the metabolic hormones necessary for the body to process energy efficiently, according to Dr. Li.

2. Soda

Due to its high added sugar content, consuming soda can burden your metabolism. According to Maddie Pasquariello, RDN, liquid sugar (like that in soda) is absorbed more rapidly than solid foods. This can overload the liver and raise the risk of dyslipidemia, or unhealthy fat levels in the blood, a known risk factor for metabolic disorders. Soda can also contribute to excess weight gain and increase non-lean body mass, which may disrupt metabolic health, Pasquariello explains.

3. Bottled Fruit Juices

Much like soda, standard bottled fruit juices can put a strain on your metabolism due to the added sugars they contain. These sugars are calorie-dense but lack essential micronutrients, according to Dr. Li. This imbalance can result in “inflammation in the body and inefficient metabolism,” he adds.

It’s important to note that these issues don’t apply to the sugar naturally found in whole fruits. While fruit provides fiber that helps induce satiety (along with numerous vital plant compounds, vitamins, and minerals), bottled fruit juices lack this benefit. As a result, drinking fruit juice doesn’t curb hunger or offer key nutrients, and may lead you to consume more, perpetuating the cycle, Pasquariello explains.

4. Alcohol

If you're working to improve your metabolic health, it’s best to moderate alcohol consumption. Dr. Li explains that excessive alcohol intake can lead to inflammation and disrupt your metabolism. Many alcoholic drinks lack the micronutrients your body needs to operate efficiently. Furthermore, “alcohol is a toxin that harms your brain, liver, and gut microbiome,” says Dr. Li. Since your gut plays a key role in regulating metabolism, keeping it in good condition is crucial.

But what exactly constitutes ‘too much’ alcohol? According to the 2020-2025 Dietary Guidelines for Americans, men should limit themselves to no more than two drinks per day, while women should have no more than one. Fortunately, there are many mocktail recipes available, making it easy to enjoy a delicious drink without the alcohol (or the hangovers!).

5. Red Meat

Frequent consumption of red meat can contribute to the development of metabolic diseases such as type 2 diabetes, heart disease, and non-alcoholic fatty liver disease, Pasquariello explains. This is because red meat is high in saturated fat and heme iron, both of which are linked to increased inflammation (which can disrupt metabolism). They are also associated with insulin resistance, a precursor to elevated blood sugar levels and type 2 diabetes.

If you’re a regular consumer of red meat, there’s no need to eliminate it all at once. Instead, try limiting yourself to three servings per week and gradually reduce your intake to find what works best for you, Pasquariello suggests. Whenever possible, swap red meat for leaner protein sources like chicken, turkey, fish, or beans. Additionally, consider using meat (in general) as more of a “condiment” rather than the main focus of your meal, she advises.

6. Processed Meats

Another category of foods that can slow down your metabolism includes highly processed meats such as hot dogs, deli meats, bacon, packaged breakfast meats, and cured meats like corned beef. Along with their high saturated fat and heme iron content, these foods often have excessive amounts of sugar and sodium, along with additives and byproducts that can harm your gut microbiome, according to Dr. Li. This can negatively affect metabolism, as your microbiome plays a significant role in regulating metabolic functions.

“The chemicals found in processed meats can [also] trigger inflammation,” Dr. Li continues. If your microbiome is not functioning optimally, it becomes harder for your body to combat inflammation and keep your metabolism in balance.

7. High-Sugar Snacks

Eating too many sweetened snacks, such as baked goods and candy, can harm your metabolism. Excessive sugar intake can trigger inflammation, which disrupts the metabolism's efficiency. Additionally, high sugar consumption may lead to oxidative stress, further damaging your body's metabolic processes, according to Pasquariello.

It's understandable that avoiding added sugar can seem challenging, given how many different forms it takes. Pasquariello lists examples such as honey, maple syrup, cane sugar, and corn syrup. A simple way to cut back on sugar is by consuming enough nutrient-dense foods like lean protein, vegetables, and healthy fats throughout the day. This approach can help reduce hunger and curb those sweet-tooth cravings. Pasquariello also suggests opting for lower-sugar snacks, like fresh fruit with nut butter.

8. Super-Salty Snacks

Salty snacks like pretzels, potato chips, and seasoned nuts are often go-to choices. However, regularly consuming high-sodium foods can elevate blood pressure, “leading to risk factors for metabolic diseases such as hypertension and insulin resistance,” warns Pasquariello. Over time, this can contribute to more severe chronic conditions, including heart disease.

To cut back on your salt intake, Pasquariello recommends preparing homemade snacks, like crispy baked potato chips, where you can control the amount of salt used. Additionally, salt cravings might signal boredom, stress, dehydration, or a lack of sleep, according to Pasquariello. When you feel the urge for a salty snack, try addressing these needs before reaching for that bag of chips.

9. White Bread

Carbohydrates can be part of a balanced diet, but consuming too many of certain carbs can hinder your metabolism—white bread being a prime example. A study involving 20,000 participants found that 55% of people should limit their intake of white bread to occasional consumption. Since white bread is a processed food with low-quality carbohydrates and added sugars, it's best to minimize its consumption if you're aiming for a healthy metabolism.