12 Sneaky Food Additives Quietly Harming Your Metabolism

7. Added phosphates (sodium phosphate, polyphosphate)

Phosphates are used in many processed meats, cheeses, and frozen meals to improve texture, moisture, and shelf life. Unlike naturally occurring phosphates in whole foods, added phosphates can increase total dietary phosphate intake substantially. Observational studies link high phosphate intake with changes in metabolic signaling and markers associated with insulin resistance in certain populations. While more controlled trials are needed to define the scope of the effect, a practical response is to prioritize fresh proteins and less-processed dairy. When buying convenience items, check labels for sodium phosphate, polyphosphate, or similar terms. Choosing minimally processed meat, plain yogurt, and cooking from scratch when possible reduces exposure to added phosphates and supports clearer nutrient profiles overall, which can help metabolic health in the long term.

8. Partially hydrogenated oils (trans fats)

Partially hydrogenated oils, once common in many baked goods and fried foods, create trans fats that have been strongly linked to inflammation and adverse metabolic outcomes. Because of clear evidence, many governments have restricted their use, but they can still appear in older products or in countries with different regulations. Trans fats raise unhealthy cholesterol and can worsen insulin resistance over time. The easy label check is to spot the phrase "partially hydrogenated" on the ingredient list; if it's present, it's best to avoid that product. Replace fried or packaged trans-fat-containing snacks with options cooked in unhydrogenated oils like olive or avocado oil. Choosing whole-food fats — nuts, seeds, and fatty fish — provides beneficial fatty acids and supports metabolic and heart health simultaneously.