4 Foods Behind Your 'Sluggish' Metabolism, Health Experts Say–From Beef To Bread

Metabolism is the intricate biochemical process that converts the food we eat into the energy our bodies need to function. It’s a delicate balance of breaking down nutrients and building up essential molecules. Yet, despite our best efforts to eat healthily, some unexpected foods can disrupt this balance, leading to a sluggish metabolism.

While we often blame lack of exercise or excessive calorie intake for a slow metabolism, certain unsuspecting foods can play a significant role. From seemingly innocent low-fat snacks to sugary beverages masked as health drinks, these culprits can interfere with our metabolic efficiency. We checked in with Dr. Kubanych Takyrbashev, MD, Health & Wellness Advisor at NAO , who revealed to us that beef, bread, sugary beverages, and high-sodium foods are the ones to avoid. Read on to learn more.

1. Beef

Beef, particularly fatty cuts, is high in saturated fats. Excessive intake of saturated fats can lead to weight gain and increase the risk of insulin resistance , both of which can slow down metabolic processes.

"Consuming large quantities of fatty beef can slow metabolism due to its high fat and calorie content. The digestion of red meat is slow, requiring more energy and time to break down the proteins and fats, potentially leading to sluggish metabolism and impacting metabolic rate. Additionally, excessive consumption of red meat has been linked to increased inflammation, which can further impact metabolic efficiency," Takyrbashev says.

2. Bread

Bread is calorie-dense and can be easy to overconsume, especially in processed forms. Excess calories that are not burned off can be stored as fat, leading to weight gain and a slower metabolism.

"Eating refined bread can negatively impact metabolism due to its high simple carbohydrate content. This leads to rapid spikes in blood sugar levels and contributes to insulin resistance over time. Refined bread also lacks the fiber in whole grain options, leading to decreased satiety and potentially causing overeating," he notes.

3. Sugary Beverages

Sugary drinks, such as sodas, energy drinks, and even some fruit juices, are packed with empty calories that provide little to no nutritional benefit.

Takyrbashev adds that "sugary drinks are high in simple sugars, which can cause rapid blood sugar spikes and crashes. This frequent fluctuation in blood sugar levels can disrupt metabolic processes and contribute to insulin resistance. The excess calories from sugary drinks can also lead to weight gain, further slowing metabolism."

4. High-Sodium Foods

Consuming high amounts of sodium causes the body to retain water, leading to bloating and a feeling of heaviness.

"Foods with excessive sodium intake can lead to water retention and bloating, which can make you feel sluggish and heavy. Additionally, high sodium levels can impact kidney function and overall fluid balance in the body, potentially affecting how efficiently your body metabolizes nutrients and expends energy," Takyrbashev notes.