Numerous mechanisms that control respiration, digestion, blood flow, hormone regulation, body temperature, and other chemical and metabolic activities are included in metabolism. It is also the main method of transforming the food and liquids we consume into calories and fuel for our bodies’ ongoing energy needs.
The pace at which we utilize the calories we eat to maintain, lose, or gain weight is sometimes equated with metabolism. However, a variety of variables, such as severe endocrine or metabolic illnesses, muscle mass, age, sex, heredity, and amount of physical activity, affect metabolic rate. Generally speaking, the nutrients or substances included in diets have little effect on metabolism; but, under certain circumstances, some unusual foods may lead to a changed metabolism.
Here, we talk about the meals that could be messing with your metabolism and provide some options for replacements.
1 — Steak with excessive fat
Regular eating of high-fat animal proteins, such higher fat cuts of beef, contains a lot of saturated fat (and some trans fat), which is a bad dietary fat linked to elevated triglycerides. In addition to raising LDL (low-density lipoprotein) cholesterol, or the “bad” cholesterol, triglyceride levels beyond the recommended 150 mg/dL might increase the risk of metabolic syndrome. For protein requirements, it is ideal to choose a variety of low-fat dairy and seafood, and particularly well-chosen plant proteins such as nuts, beans, and seeds.
2 — Millet
A significant portion of the metabolic regulation mechanisms are controlled by the thyroid. Unfortunately, certain foods may be harmful for those with a documented iodine deficit and aberrant thyroid function, like hypothyroidism. One of these foods is millet.
The term “goitrogen” refers to foods containing “goitrin,” a substance that may interfere with the production of thyroid hormones and reduce the efficiency of our metabolism. Millet falls within this category. If this affects you, switch to alternative grains like whole wheat, rice, quinoa, or sorghum.
3 — Candy
The fact that candy is bad for our health may not come as a surprise. The high intake of added sugars that goes along with excessive candy eating, however, is an even more harmful side effect. A higher risk of cardiometabolic syndrome, or more often known as metabolic syndrome, seems to be associated with added sugars, specifically amounts exceeding 50 grams per day for most individuals.
A collection of metabolic disorders known as the cardiometabolic syndrome include high blood pressure, raised triglycerides, elevated fasting blood sugar, abdominal obesity, and low HDL (high-density lipoprotein) cholesterol. Cardiovascular disease and type 2 diabetes are made more likely by these problems.
When you need a natural sweetener for a meal or a snack, start with fruit.
4 — Ultra-Processed Foods
Consuming “ultra-processed” meals on a daily basis—items that have been drastically altered from their original state—has been frequently linked to both insulin resistance and obesity. Insulin resistance is significantly associated with metabolic syndrome. French fries (rather than a basic potato), corn chips (rather than vegetarian corn), or apple pie are examples of ultra-processed cuisine (rather than crunching on a fresh apple). Although ultra-processed foods are unfortunately widely available in grocery stores and restaurants, they don’t necessarily need to be completely avoided in order to maintain a balanced diet. To achieve balance without depriving ourselves of some of our favorite meals, try just indulging in one serving of an ultra-processed dish every few days.
5 — Alcohol
You’re right, even though alcohol isn’t a meal, the typical adult drinks 3.6 servings of it per week, according to a Gallup study from 2021, thus it merits discussion. Alcohol’s digestion and absorption in the body proceed in an erratic manner. The liver is under a lot of stress to process, cleanse, and remove alcohol, or ethanol, from the body. The problem is made worse by any pre-existing liver problems or drug interactions.
Alcohol abusers are also more likely to develop heart disease, stroke, sleep problems, and several types of cancer. Aim towards the Dietary Guidelines for Americans 2020–2025 guidelines of no more than two alcoholic drinks per day for males and no more than one alcoholic drink per day for women.