Doctors Share 6 Processed, High-Calorie Summer Foods & Beverages That Harm Your Metabolism—And Healthier Alternatives

Summer is a time for indulgence—be it at beach parties, barbecues, or simply enjoying a treat under the sun. However, many of the seasonal favorites we often reach for during these warm months can have a hidden impact on our health, particularly on our metabolism. Foods and beverages high in calories and heavily processed ingredients can slow down your body’s ability to burn fat and convert food into energy, leading to unwanted weight gain and sluggishness. To help you navigate these dietary pitfalls, we consulted with experts in nutrition and medicine to identify the worst offenders and offer healthier alternatives.

Trista Best, MPH, RD, LD, a registered dietitian at Balance One Supplements; Dr. Amy Lee, a board-certified doctor in internal medicine, medical nutrition, and obesity medicine and partner of Nucific; Jesse Feder, RDN, CPT at My Chrons and Colitis Team; and Dr. Kubanych, MD, Health & Wellness Advisor at NAO, all weighed in on the processed, high-calorie summer foods that are particularly harmful to your metabolism. Their insights will help you make more informed choices, allowing you to enjoy the season without compromising your health.

1. Potato Chips

Potato chips are a classic summer snack, but they can be a metabolic nightmare. The refined carbohydrates in these chips are quickly digested, leading to a rapid spike in blood sugar levels and subsequent crashes. This process can slow down your metabolism, making it harder to burn off those extra calories. Plus, the high fat and calorie content can lead to weight gain, especially when consumed in large quantities—a common occurrence during summer gatherings.

"Potato chips are traditionally processed and fried with added sodium or artificial flavors," notes Best. "The consumer may also use dips or cheeses when eating them and is likely to mindlessly eat them without noticing the quantity.

Healthier Alternative: Swap potato chips for air-popped popcorn seasoned with herbs, or try crunchy veggie sticks with hummus. These options are lower in calories and won't disrupt your metabolism.

2. Frozen Yogurt

Frozen yogurt might seem like a healthier choice compared to ice cream, but it can still wreak havoc on your metabolism, especially if you're indulging regularly during the hot summer months. Many frozen yogurts are packed with sugars and artificial sweeteners that can cause digestive issues, slow down your metabolism, and contribute to weight gain.

"Frozen yogurt, while usually lower in calories and fat than ice cream, is still loaded with sugar, flavorings, and preservatives," warns Feder. "Most of the ones you find in stores can still contribute to weight gain and inflammation throughout the body."

Healthier Alternative: Opt for homemade frozen yogurt using Greek yogurt (which is so good for you!) and natural sweeteners like honey. Add fresh fruit for natural flavor and a metabolism-boosting dose of fiber.

3. Sausages

Sausages are another summer favorite that can wreak havoc on your metabolism. These processed meats are often loaded with unhealthy fats, calories, and sodium, which can slow down your metabolism and contribute to weight gain, particularly when enjoyed frequently during summer gatherings.

"Sausages often contain various additives like nitrites, nitrates, fillers, and flavorings," says dietitian Krutika Nanavati. "They are typically high in saturated fat and sodium, contributing to weight gain and increased heart disease."

Healthier Alternative: Opt for chicken or turkey sausages, or try grilling portobello mushrooms or veggie kebabs for a lower-calorie, metabolism-friendly option.

4. Hot Dogs

Hot dogs are a staple at summer barbecues, but their high content of saturated fats, calories, and additives can take a toll on your metabolism (not to mention your heart). These processed meats are not only linked to weight gain but can also slow down your metabolic rate, making it harder for your body to burn off excess calories.

"Like sausages, hot dogs are packed with additives and preservatives," says Nanativi. "Their processed nature means they are high in fat and sodium, which can negatively impact your metabolism and heart health."

Healthier Alternative: Consider grilling leaner meats like chicken or turkey sausages, or go for a plant-based alternative that is lower in saturated fats and calories.

5. Sugary Beverages (Sodas, Fruit Juices)

Sugary beverages like sodas and fruit juices might be refreshing on a hot summer day, but their high sugar content can lead to rapid spikes in blood sugar levels, insulin resistance, and fat storage—ultimately slowing down your metabolism.

"The high sugar content in sodas and fruit juices can be particularly harmful during summer when we tend to drink more to stay cool," warns Dr. Kubanych. "This not only affects your metabolism but can also contribute to dehydration and increased calorie intake."

Healthier Alternative: Stay refreshed with water infused with fresh fruits like lemon, cucumber, or berries. Unsweetened herbal teas or sparkling water with a splash of citrus are also great metabolism-friendly options.

6. Ice Cream

Indulging in ice cream and other frozen desserts might be tempting during the summer heat, but these treats are often loaded with high levels of sugar, unhealthy fats, and artificial additives that can disrupt your metabolism and lead to weight gain.

"Ice cream can be particularly damaging to your metabolism during the summer when you might be consuming it more frequently," says Dr. Kubanych. "The high sugar content and unhealthy fats can slow down your metabolic processes and contribute to weight gain." Say it ain't so!

Healthier Alternative: Make your own frozen desserts using natural ingredients. Try frozen banana slices or Greek yogurt popsicles with fresh fruit for a refreshing and metabolism-boosting, healthy dessert.