As we age, losing weight and maintaining a healthy metabolism becomes increasingly challenging. This is due to many factors, including hormonal shifts, muscle mass loss, and changes in activity levels. While the aging process is inevitable, there are things you can do to boost your weight loss efforts. That includes prioritizing a healthy diet. In particular, incorporating complex carbohydrates into meals can be a game-changer. Unlike refined carbs that cause blood sugar spikes and crashes, complex carbs provide steady energy, promote muscle preservation, and enhance digestion, all of which can contribute to your metabolic health.
So, what are a few complex carbs that are ideal for the job? We spoke to Dr. Varsha Khatri, RDN to find out. She pointed us towards quinoa and sweet potato, in particular. “In my professional point of view, two favorable choices for incorporating complex carbohydrates in everyday nutrition are quinoa and sweet potatoes,” she says. Find all of her expert insight on the benefits of each below.
Quinoa
"Quinoa is a grain-like seed that is a nutrient-dense complete protein supply alongside complex carbohydrates," says Khatri. It's high in protein and fiber, which both help promote prolonged energy release and enhance metabolic rate. The fact that it's a complete protein source means it provides essential amino acids that support muscle maintenance, which is crucial for a healthy metabolism. Perfect!
Quinoa's steady glucose release also helps prevent sugar spikes or crashes that could negatively impact metabolism. Its fiber content also promotes satiety and supports digestion, making it an excellent choice for maintaining a healthy metabolic function as you age.
Sweet Potatoes
Sweet potatoes are another excellent source of complex carbohydrates that support metabolism. "Sweet potatoes have sufficient fiber content, vitamins, and minerals such as beta-carotene." Khatri says. Since they help stabilize blood sugar levels, sweet potatoes can prevent energy crashes and overeating, helping you stay on track with your health goals.
Overall, sweet potatoes also play a critical role in combating metabolic slowdowns associated with aging. Like quinoa, "They ensure a steady stream of glucose into the bloodstream, which thus prevents sugar spikes or crashes that can harm your metabolism. They also contain fiber, which helps you feel full longer aside from promoting good digestion; therefore, they aid in losing weight—an important aspect of metabolism as we grow older," she elaborates. Amazing!
Bottom Line
Of course, two simple foods can't completely transform your body. If you want to achieve sustainable weight loss, it's important to prioritize a number of healthy habits into your daily routine. Adding complex carbs like quinoa and sweet potatoes to your meals is just one step to take towards the body of dreams—but it's certainly a good idea!
