Brenda Khan
To improve metabolic health, it is important to focus on a diet that includes a variety of whole foods. This includes lean proteins, fibrous vegetables, complex carbohydrates, and healthy fats. A higher metabolic rate may aid in weight management, but it is not the sole factor. Instead of restrictive diets, which can slow down metabolism, it is recommended to make sustainable changes. This includes increasing protein intake, such as lean chicken, fish, beans, and nuts, as well as consuming unrefined and fiber-rich carbohydrates. Healthy fats like omega-3 fatty acids, found in foods like avocados, salmon, and nuts, are also beneficial for improving metabolic health. Additionally, it is important to stay hydrated, be physically active, and consider adding muscle strength training to your routine.
Characteristics of a diet to increase metabolic health
| Characteristics | Values |
|---|---|
| Lean protein | Chicken, fish, beans, Greek yoghurt, edamame, nuts, chia seeds, eggs, cottage cheese, lentils, chicken, turkey |
| Healthy fats | Avocados, natural peanut butter, walnuts, cheese, eggs, salmon, olive oil, avocado oil, coconut oil, seeds, nuts, nut butters |
| Carbohydrates | Unrefined, complex, whole grain |
| Fibre | Oats, berries, lentils, green beans, cabbage, lettuce |
| Micronutrients | Omega-3 fatty acids, vitamins A, D, E, K, calcium, iron, magnesium, potassium, choline |
| Water | Drink more water instead of sugar-sweetened beverages |
| Exercise | Walk for 10-20 minutes after a meal |
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What You'll Learn
Include protein-rich foods
To increase metabolic health, it is important to include protein-rich foods in your diet. Protein-rich foods can increase your metabolic rate by 15–30%, compared to 5–10% for carbohydrates and 0–3% for fats. This is because they require your body to use more energy to digest them, a process known as the thermic effect of food (TEF) or diet-induced thermogenesis (DIT).
Protein-rich foods also help you feel full for longer, reducing the drop in metabolism often seen during weight loss by helping your body hold on to its muscle mass. Muscles are a major consumer of glucose, and they help provide insulin sensitivity. The more muscles you have, the more efficiently your body can utilize glucose.
There are many protein-rich foods that can be included in your diet. Lean meats such as chicken, turkey, beef, and pork are excellent sources of high-quality protein as well as important nutrients like iron and zinc. Dairy products like milk, cheese, and yogurt are also rich in protein, but they can be high in saturated fat, so it is recommended to choose low-fat dairy options. Eggs are another good source of protein, with each large, hard-boiled egg containing 6.29 grams of protein.
For those who follow a plant-based diet, beans, peas, and lentils are excellent sources of protein as well as fiber, folate, potassium, iron, and zinc. Nuts and seeds, such as almonds, hazelnuts, walnuts, peanuts, chia seeds, and sunflower seeds, are also rich in protein and provide healthy fats, vitamins, and minerals.
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Consume healthy fats
Consuming healthy fats is an important aspect of improving metabolic health. Fats are integral to a functional body, providing an energy source and aiding in the absorption of essential nutrients. They also play a protective role for organs and provide important fat-soluble vitamins like vitamins A, D, E, and K.
When it comes to metabolic health, it's not just the presence of fat but also the type of fat that matters. Prioritize consuming healthy fats found in foods like avocados, natural peanut butter, walnuts, cheese, eggs, and salmon. These foods are rich in monounsaturated and polyunsaturated fats, which are known for their positive impact on heart health and cholesterol levels.
The inclusion of these healthy fats in your diet can help you feel fuller for longer, aiding in weight management. Additionally, when optimally paired with other foods, they can help stabilize glucose levels by not causing a large spike in glucose after meals. This is particularly beneficial for individuals with metabolic health concerns related to blood sugar control.
To incorporate more healthy fats into your diet, consider the following:
- Use avocados as a topping for salads, toast, or eggs.
- Spread natural peanut butter on whole-grain bread or apples for a nutritious snack.
- Sprinkle walnuts over oatmeal or yogurt, or enjoy them as a mid-afternoon snack.
- Opt for salmon a few times a week, preparing it in a variety of ways such as baking, grilling, or steaming.
- Include eggs in your breakfast routine, whether boiled, scrambled, or as an omelet filled with vegetables.
- Incorporate cheese in moderation as a topping for salads, pasta, or snacks like whole-grain crackers.
Remember, the key is to choose healthy fats and ensure they are part of a balanced diet that also includes lean protein, complex carbohydrates, and plenty of fruits and vegetables.
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Focus on fibrous vegetables
Fibre is an important nutrient for metabolic health. Fibre can be found in plants that we eat, and it comes in two types: soluble and insoluble. Soluble fibre can be found in the insides of plants and includes substances such as pectin. It can help you feel full for longer, and it's good for blood sugar and cholesterol control. Insoluble fibre comes from the outer skins of plants and passes straight through the digestive system, keeping your bowel movements regular.
A diet rich in vegetables is a great way to increase your fibre intake. For example, carrots, broccoli, legumes, and potatoes with their skins on are all high in fibre. Beets are another great option, providing both soluble and insoluble fibre, as well as nitrates, which can help reduce blood pressure. Cauliflower is a low-carb, highly nutritious member of the cabbage family, and its fibre content increases when cooked. Brussels sprouts, a relative of cauliflower, also have a good balance of soluble and insoluble fibre.
When it comes to metabolic health, it's not just about the fibre content of your diet, but also about controlling glucose spikes. Fibre-rich foods can slow down digestion, preventing glucose spikes after meals. This is why it's recommended to start meals with non-starchy, fibre-rich vegetables, followed by protein and fat. This order of consumption can help keep you fuller for longer and improve your metabolic health over time.
In addition to fibre, protein is also important for metabolic health. Muscle is metabolically active, and lean muscle mass increases your metabolism. This is because muscles are a major consumer of glucose and help provide insulin sensitivity. Therefore, including protein in your diet can help control glucose spikes and improve metabolic health.
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Avoid refined carbs and sugars
To improve metabolic health, it is important to avoid refined carbs and sugars. Refined carbohydrates, also known as "bad carbs", include sugars and refined grains that have been stripped of their bran, fibre, and nutrients. These are found in white bread, pizza dough, pasta, pastries, white flour, white rice, sweet desserts, and many breakfast cereals. The problem with these types of carbohydrates is that they are digested quickly, causing unhealthy spikes in blood sugar levels, which can lead to a crash that leaves you feeling hungry and tired.
Simple carbs are made from one or two sugar molecules, which can reach your bloodstream quickly and be used for energy. However, because they are digested quickly, they can lead to spikes in blood sugar levels, especially in people with prediabetes or type 2 diabetes. These types of carbohydrates are often found in sugary drinks, candies, and other highly processed and packaged foods. Even natural fruit juices and dairy products can contain simple carbs, although they also provide important vitamins and minerals.
Unrefined or complex carbohydrates, on the other hand, are a healthier choice. These include whole grains, vegetables, and naturally sweet fruits. They are digested more slowly, resulting in stable blood sugar levels and less fat accumulation. By choosing unrefined carbs, you can reduce your intake of sugar and improve your overall health, mood, and waistline. You'll feel more energetic and may even shed stubborn belly fat, which is linked to insulin resistance and an increased risk of diabetes.
To avoid refined carbs and sugars, focus on choosing whole foods and complex carbohydrates. Opt for whole grains, such as brown rice, quinoa, and whole wheat bread, instead of their refined counterparts. Include more non-starchy vegetables in your meals, such as cabbage, lettuce, and green beans. When you do eat carbohydrates, pair them with a source of protein, such as meat, nuts, or low-fat dairy, to help manage blood sugar spikes and keep you feeling fuller for longer.
While it may be challenging to completely avoid refined carbs and sugars, you can make them an occasional indulgence rather than a regular part of your diet. As you reduce your intake of these unhealthy foods, you may find yourself craving them less. Small changes, such as choosing unrefined carbs and adding more movement before and after meals, can have a significant impact on your metabolic health over time.
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Exercise regularly
Exercise plays a crucial role in maintaining and improving metabolic health. While factors such as age, genetics, and muscle mass influence metabolism, engaging in regular physical activity is a powerful way to enhance your metabolic rate and overall health.
One of the key benefits of exercise is its ability to improve muscle mass and skeletal muscle oxidative capacity. Muscle is a major consumer of glucose, and it plays a vital role in insulin sensitivity. By engaging in strength training, such as lifting weights or using resistance bands, you can build lean muscle mass, which increases your metabolism. The more lean muscle you have, the more energy your body requires to function, resulting in a higher metabolic rate.
Additionally, exercise induces a range of positive metabolic adaptations in the body. During acute exercise, muscles immediately mobilize stored glucose and fatty acids to meet the increased energy demands. This triggers the secretion of various myokines, which have beneficial effects on skeletal muscle metabolism, liver function, and insulin sensitivity. Regular exercise also promotes the trafficking of dietary fatty acids towards oxidation, reducing lipid intermediates in the muscles. Furthermore, endurance training increases intramuscular triacylglycerol turnover, which contributes to the overall metabolic health benefits of exercise.
Exercise also plays a crucial role in weight management, which is closely linked to metabolic health. By increasing your muscle mass and improving your metabolic rate, exercise helps burn more calories, supporting a healthy weight. Additionally, engaging in physical activity before and after meals can prevent glucose spikes by aiding in glucose utilization and improving insulin sensitivity. This can be as simple as taking a 10- to 20-minute walk after a meal, which helps to regulate glucose levels throughout the day.
Finally, exercise provides a multitude of other health benefits that indirectly contribute to improved metabolic health. These include improved bone density, reduced risk of cardiovascular disease, hypertension, depression, anxiety, and specific forms of cancer, as well as improved strength, mobility, and overall healthspan.
In conclusion, regular exercise is a cornerstone of improving metabolic health. By increasing muscle mass, enhancing glucose utilization, and providing numerous health benefits, physical activity plays a pivotal role in optimizing metabolic function and overall well-being.
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Frequently asked questions
Some foods that can help increase metabolic health include:
- Lean proteins such as chicken, fish, beans, Greek yoghurt, edamame, nuts, chia seeds, and low-fat cottage cheese.
- Omega-3 fatty acids such as flaxseed, chia seeds, walnuts, salmon, mackerel, sardines, trout, and herring.
- Complex carbohydrates such as whole-wheat bread, barley, and oats.
- Fibrous vegetables such as lentils, cabbage, lettuce, and green beans.
- Healthy fats such as avocados, natural peanut butter, walnuts, cheese, eggs, olive oil, avocado oil, coconut oil, and salmon.
Foods to avoid to increase metabolic health include:
- Refined carbs such as white flour, sugary snacks, and sugar-sweetened beverages.
- Saturated fats found in foods like red meat, whole-milk dairy products, and baked goods.
- Ultra-processed foods.
Yes, in addition to dietary changes, there are several lifestyle changes that can help increase metabolic health:
- Regular exercise, including weight or muscle strengthening exercises.
- Drinking green tea instead of sugary drinks and juices.
- Going for a 10- to 20-minute walk after a meal to prevent glucose spikes.
