12 Sneaky Food Additives Quietly Harming Your Metabolism

3. Hidden sugars (evaporated cane, rice syrup, barley malt)

Sugar hides under dozens of names on ingredient lists — evaporated cane juice, rice syrup, barley malt, maltose, dextrose, and others. Those alternative labels can make a product seem healthy even when it delivers added sugar that affects blood glucose and insulin patterns. Regular consumption of foods with multiple hidden sugars contributes to total added-sugar load without obvious cues. For someone trying to support steady energy or weight management, that stealth can be a real obstacle. A useful label habit is scanning the ingredient list for any term you don't recognize. If one appears near the top, the product likely contains a meaningful amount of added sugar. Better replacements include whole fruit, unsweetened nut butter on whole-grain toast, or plain dairy with fresh berries. Over time, reducing these hidden sugars can make daily energy levels more predictable and lessen insulin swings that interfere with healthy metabolism.

4. Maltodextrin and refined starch additives

Maltodextrin is a processed starch used to thicken or add bulk to many packaged foods, from instant sauces to sports drinks and protein bars. It digests quickly into glucose, which can cause a rapid rise in blood sugar. For people managing weight or blood-sugar control, frequent consumption of foods high in maltodextrin may make steady glucose regulation harder. Maltodextrin can also act like a low-fiber carbohydrate in the gut, offering little support for beneficial bacteria. If you see maltodextrin high on the ingredient list, consider whether the product adds real nourishment or just texture. Swaps include choosing whole-food carbohydrates such as plain oats, brown rice, or lentils, which release energy more slowly and feed the gut microbiome. When convenience foods are necessary, pick versions with shorter ingredient lists and higher fiber to blunt glucose spikes and support better metabolic balance.