Carbohydrates are a vital component of a balanced diet, providing energy and essential nutrients for optimal health. While some carbs have earned a bad reputation, it’s important to recognize that not all of them are unhealthy. Healthy carbs encompass a variety of whole, unprocessed foods that offer numerous health benefits, including supporting a faster metabolism. These carbs are typically rich in fiber, vitamins, minerals, and antioxidants, promoting satiety, stabilizing blood sugar levels, and enhancing metabolic function.
We spoke with various health experts to learn about nine carbs you should eat more of if you want a boosted metabolism. They revealed that steel-cut oats, barley, sweet potatoes, and many more are some of the best choices. Read on to discover all nine and why they are so good for you.
1. Steel-Cut Oatmeal
Steel-cut oatmeal, a minimally processed whole grain, is renowned for its health benefits and potential to boost metabolism. Unlike instant oats, steel-cut oats are made by chopping whole oat groats into smaller pieces, preserving their nutritional value and fiber content. They are rich in soluble fiber, which can help regulate blood sugar levels and improve insulin sensitivity.
"Steel cut oatmeal is going to be the most robust high carb food you can start your day with,” Dr. Matt Chalmers, a health and wellness professional, practicing doctor, author and speaker tells us. “This will give you a long slow 'burn' that you can use to keep your energy high and movement quick. Keeping your energy up will help keep your metabolism higher thus allowing you to burn more calories throughout the day as well as allowing you to have the energy to function better. You can also add an egg to the oatmeal to have some protein."
2. Garbanzo Beans (Chickpeas)
These versatile beans are rich in protein, fiber, vitamins, and minerals, making them a valuable addition to any diet. The high protein content of garbanzo beans can help promote feelings of fullness and satiety, potentially reducing overall calorie intake and aiding in weight management.
"I am a huge fan of beans, especially garbanzo beans," Adrienne Youdim, MD, FACP, an internist who specializes in medical weight loss and nutrition and author of “Hungry for More," tells us. “Not only do they provide a nice steady rise in blood sugar, which is critical to keeping you energized all day, they are also packed with protein (nearly 20 grams per serving), which is essential to maintaining lean muscle mass and therefore preserving your metabolism."
3. Nuts
Despite their relatively high calorie content, nuts have been shown to support weight management and a faster metabolism when consumed in moderation. The monounsaturated and polyunsaturated fats found in nuts have been linked to improved insulin sensitivity and better blood sugar control, which are essential factors in maintaining a healthy metabolism.
"Nuts are a great way to add healthy fats, proteins, fiber and antioxidants to your diet," Dr. Yelena Deshko, ND, a general family practitioner with a special interest in hormonal health explains. "The fats, proteins, and fiber found in nuts help to stabilize blood sugar levels, helping to combat sugar cravings. A 2013 research article found that eating nuts was associated with a reduced risk of death from any cause during the study and that the more frequently nuts were eaten, the lower the risk of death."
4. Sprouted grain bread
Sprouted grain bread is rich in fiber, vitamins, minerals, and enzymes, offering numerous benefits for a boosted metabolism. The high fiber content of sprouted grain bread promotes digestive health and doesn't spike your blood sugar levels, which can support a faster metabolism by preventing crashes in energy. Additionally, the complex carbs found in sprouted grain bread helps with feeling full for longer, similar to other healthy carbs.
"Sprouted grain toast topped with avocado provides a perfect balance of complex carbs, healthy fats, and fiber, promoting stable blood sugar levels and aiding in weight management," Kelly Costa, MS, RDN says. "Preparing this for breakfast is as simple as toasting your sprouted grain bread and spreading ripe avocado on top, optionally sprinkled with a pinch of pepper and lemon juice for added flavor."
5. Barley
The intricate carbohydrates found in barley are metabolized gradually, resulting in a slow release of glucose into the bloodstream and preventing rises in blood sugar levels. This consistent energy supply aids in a swifter metabolism by maintaining stable energy levels and thwarting fluctuations that can lead to weariness and cravings for unhealthy foods.
"Barley helps to lower LDL cholesterol levels by interfering with cholesterol absorption. Its rich fiber content also promotes a feeling of fullness and aids in weight management, indirectly contributing to improved cholesterol levels and heart health," explains Sophia Turner, a registered dietitian, fitness coach, and co-founder of Slimetc.
6. 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," Lisa Richards, a nutritionist and creator of The Candida Diet tells us. "These nutrients make sweet potatoes an excellent food source for immune health and function."
7. Edamame
Edamame, a popular snack made from young soybeans, can aid in a faster metabolism primarily due to its high protein content. Protein requires more energy to digest compared to fats or carbohydrates, a process known as the thermic effect of food (TEF). Therefore, consuming protein-rich foods like edamame can slightly increase metabolic rate as the body expends more energy during digestion.
Lainey Younkin, a registered dietitian, says, "One cup of cooked edamame has 17 grams of protein and also comes with a whopping eight grams of fiber per meal." These young soybeans are rich in compounds called isoflavones, which have been studied for their potential anti-inflammatory effects.
8. Broccoli
Broccoli is a low-calorie, high-fiber food, meaning it provides bulk to the diet without adding excess calories. The fiber content promotes feelings of fullness and satiety, which can help regulate appetite and reduce overall calorie intake, supporting weight management and metabolism.
"Vegetables such as broccoli, are high in fiber and low in calories. These vegetables take longer to digest, which can increase the body's calorie-burning process," Krutika Nanavati, a registered dietitian and nutritionist, 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 says.
9. Beans
Beans, including varieties like black beans and kidney beans, contribute to a faster metabolism through several mechanisms. Firstly, beans are rich in protein, which is essential for maintaining and repairing body tissues. Beans are low in fat and contain complex carbohydrates, which are digested slowly, providing a steady source of energy and preventing fluctuations in blood sugar levels.
"Beans are the ultimate package, packing in plenty of fiber—and prebiotic fiber at that—and plant protein, all at a pretty low price point," says Charlotte Martin, a registered dietitian adds. Whether you're on a vegan, vegetarian, gluten-free, or any kind of diet, really, adding beans to your weight loss diet can provide you with the necessary nutrients you need to take on your day.
