This story has been updated since it was originally published on 02/16/24 to include an additional item.
As we age, maintaining a fast metabolism becomes especially crucial for effective calorie burning and weight management—and it also becomes more difficult, as metabolism typically slows with age. However, there are things you can do to keep it running as fast as possible. That includes switching up your diet. While carbohydrates often get a bad rap, not all of them are detrimental. In fact, certain carbs can significantly boost your metabolism and help you achieve a slimmer figure.
We consulted Krutika Nanavati, a registered dietitian and nutritionist, and Lisa Richards, a nutritionist and creator of The Candida Diet,, to uncover the top carbohydrates women over 40 should prioritize for a faster metabolism. They highlighted whole grains, legumes, fibrous vegetables, and sweet potatoes as some of the best choices. Learn more about the benefits of each below.
1. Whole Grains
Whole grains, a cornerstone of a balanced diet, offer more than just nutritional value—they can be key players in promoting a faster metabolism. Whole grains allow the body to work harder during digestion, leading to a steady release of energy and a more stable blood sugar level. This steady energy release not only helps in avoiding energy crashes but also supports metabolic efficiency. Additionally, the fiber content in whole grains contributes to a feeling of fullness, potentially reducing overall calorie intake.
"Foods like brown rice, quinoa, and whole oats are excellent sources of complex carbohydrates. They maintain blood sugar levels and provide sustained energy, which keeps the metabolic rate steady," says Nanavati.
2. Legumes
Rich in complex carbohydrates, legumes offer a gradual and sustained release of energy, preventing sudden spikes in blood sugar levels.
Nanavati elaborates on this and reveals that "beans, lentils, and chickpeas are rich in carbohydrates and packed with protein. They can increase feelings of fullness and prevent overeating, which supports a healthy metabolism."
3. Fibrous Vegetables
Fibrous vegetables, such as broccoli, spinach, and kale, play a vital role in promoting a faster metabolism. Packed with dietary fiber, these vegetables require more energy for digestion and the high fiber content also adds bulk to meals, promoting a sense of fullness and reducing overall calorie intake.
"Vegetables such as leafy greens, broccoli, and cauliflower are high in fiber and low in calories. These vegetables take longer to digest, which can increase the body's calorie-burning process," she says.
Additionally, she explains how these carbs work in several ways to boost your metabolism. "Carbohydrates serve as the body's primary source of energy. The body can maintain a more efficient metabolic process by consuming the right kind of carbs," she notes.
Their dietary fiber also plays a crucial role, as she says, "High-fiber carbohydrates, like whole grains and vegetables, increase the body's metabolic rate by requiring more energy to break down during digestion. Carbohydrates rich in fiber contribute to gut health by promoting beneficial bacteria growth, which has been linked to improved metabolism."
4. Sweet Potatoes
Sweet potatoes are not only delicious but also offer significant benefits for metabolism and overall health. These vibrant root vegetables are rich in fiber, vitamins, minerals, and antioxidants, making them a nutrient-dense choice. The high fiber content of sweet potatoes allows for satiety, which can aid in weight management and support a faster metabolism.
"Sweet potatoes are a nutrient dense root vegetable full of vitamin A, fiber, and other beneficial vitamins and minerals," Richards. "These nutrients make sweet potatoes an excellent food source for immune health and function." Perfect!
