Metabolism includes a myriad of processes, regulating chemical functions, body temperature, cell turnover, digestion, circulation, hormones, and respiration. Metabolism is also the primary means of converting what we eat and drink into calories and energy fuel to sustain life, according to Eat This Not That.
Metabolism is often thought of as synonymous with the rate at which we use the calories we consume in order to maintain, lose or gain weight. But there are many factors that affect metabolic rate, including endocrine or metabolic disorders, muscle mass, age, gender, genetics, and level of physical activity. In general, nutrients or compounds in foods do not affect metabolism, but some unique foods can contribute to altered metabolism in certain scenarios following the age of 50, as follows:
1. Fatty meat cuts
Eating high-fat animal proteins, such as high-fat cuts of beef, regularly leads to the accumulation of a large amount of saturated fats (and some trans fats), which are unwanted dietary fats linked to high triglycerides. Triglyceride values above 150 mg/dL can also raise levels of LDL (low-density lipoprotein) cholesterol (known as “bad” cholesterol) and contribute to the risk of metabolic syndrome. It is best to choose a mix of low-fat dairy and seafood, especially carefully selected vegetable proteins such as beans, nuts and seeds, to meet your protein needs.
2. millet
Millet is called by several names in different countries, including the Jawras, Bishanah or Ilan in Morocco, reeds in Libya, and Deraa in Tunisia. The thyroid gland is responsible for a large share of the processes that control metabolism. Unfortunately for those with abnormal thyroid function such as hypothyroidism (including Hashimoto’s disease and thyroiditis) and who also have a diagnosed iodine deficiency, certain foods can cause a problem. Millet is listed as one of these foods.
Millet contains Guitrin, a compound that can interfere with the synthesis of thyroid hormones, dampening the effectiveness of our metabolism. Experts recommend eating other grains such as whole wheat, quinoa, rice or sorghum if a person has trouble following eating millet.
3. Sweets
The most devastating side effect of overeating on sweets is the high amounts of added sugars. But added sugars, greater than 50 grams per day for most adults, also appear to be associated with an increased risk of cardiovascular disease or short metabolic syndrome.
Cardiovascular syndrome is associated with a range of metabolic disorders, including high fasting blood glucose, abdominal obesity, triglycerides and blood pressure, as well as low levels of HDL cholesterol (high-density lipoprotein). These problems increase the risk of type 2 diabetes and cardiovascular disease.
Experts recommend eating fruits as a source of natural sweetness at meal or snack time.
4. Ultra-processed food
Insulin resistance is closely related to metabolic syndrome and the regular consumption of “ultra-processed” foods, foods that are highly manipulated compared to their natural state, also affect obesity. Examples of ultra-processed foods include eating french fries (instead of regular fries), corn chips (instead of vegan corn), or apple pie (instead of eating a fresh apple).
Unfortunately, ultra-processed foods are abundant in grocery stores and restaurants, but they don’t have to be eliminated completely to maintain a healthy diet. Have just one serving of highly processed food every few days to balance it out, while not depriving ourselves of some of our favorite foods.
