1. Eating too many refined carbohydrates and added sugars.
According to Mary Sabat MS, RDN, LD, eating a diet that is too high in refined carbohydrates may be harming your metabolism.
“Consuming excessive refined carbohydrates, such as sugary cereals and white bread, can cause rapid spikes in your blood sugar levels, followed by blood sugar crashes,” says Sabat. “These fluctuations can disrupt your metabolism, making it harder for your body to regulate energy and fat storage effectively.”
Similar effects can come from too many added sugars specifically, with Sabat adding, “High sugar consumption can lead to insulin resistance, a condition where your cells become less responsive to insulin, which hinders your body’s ability to control blood sugar levels and efficiently store fat, negatively impacting your metabolism. As with eating too many refined carbohydrates, the blood sugar often drops too low after the high sugar intake, leading to hunger and overeating.”
2. Not getting enough healthy fats.
Aside from the fact that sources of healthy fats like fish, avocados, and nuts are delicious and filling, these healthy fats are also important for your metabolic health, too. Without them, your metabolism may be negatively impacted.
“Not having healthy fats in your diet can disrupt metabolism because fats play a crucial role in hormone regulation and overall metabolic function,” says Sabat. “Healthy fats, such as those found in avocados, nuts, and olive oil, are essential for the absorption of fat-soluble vitamins (A, D, E, and K) and the production of important hormones like insulin and thyroid hormones. Without adequate healthy fats in a meal, your body may struggle to maintain hormonal balance and proper nutrient absorption, potentially leading to metabolic irregularities and energy imbalances.”
To make sure you’re getting healthy fats into your diet, try putting a few avocado slices on top of your rice bowl, use olive oil and vinegar as a salad dressing, or grab a handful of your favorite type of nuts to eat as a snack.