Macronutrients are the nutrients we need in larger quantities that provide our bodies with the energy they need throughout the day. This includes fats, proteins, and carbohydrates. Micronutrients, on the other hand, are mostly vitamins and minerals. While they are equally as important as macronutrients, micronutrients are consumed in very small amounts. Macronutrients in foods are transformed into cellular energy, which is used to perform cellular work. Metabolism transforms macronutrient matters into substances a cell can use to grow and reproduce. So, eating the right macronutrients can help speed up your metabolism, thus speeding up the weight loss process. And, the best way to get macronutrients in your diet is to eat them first thing in the morning for breakfast. If you skip breakfast, you might end up consuming more calories later on in the day.
That’s why the macro diet is ideal. A balance of carbs, fat, and proteins, the macro diet is full of nutritious, diet-friendly meals. We spoke with Edibel Quintero, MD and medical advisor at HealthInsider, Dr. Carrie Lam, MD, and Trista Best, a dietitian for Balance One Supplements. They agree that the most important macro to eat for breakfast to speed up your metabolism is sweet potatoes. Find out more below!
Sweet potatoes
Sweet potatoes are one of the most nutritionally dense macronutrients you could include in your breakfast while working towards weight loss. They are rich in fiber, vitamin A, and vitamin C. A metabolism-boosting carb, adding sweet potatoes to your breakfast will provide you with a consistent boost of energy you need to take on your day. They not only keep you full for the rest of the day but they also help you stay awake after your meal.
"Sweet potatoes can be described as slow carbs, abundant in fiber, nutrients, and antioxidants," Quintero explains. "Furthermore, it's the perfect choice for people with insulin resistance since it helps in stabilizing blood sugar levels."
More processed or simple carbs like white bread and white rice are quickly broken down in the body and only offer a short spike of energy that quickly dies out. This can leave you feeling lethargic afterward. Sweet potatoes, on the other hand, are slow-processed carbs that can help maintain your insulin levels so your blood sugar does not crash as quickly. "The spike in your blood sugar levels ends with an even bigger crash, which causes exhaustion and fatigue," Lam notes.
We know that carbs have gained a bad reputation in recent years. But, this is because certain variations only provide empty calories. Chips, cereal, white bread, and even instant oatmeal packets are all processed. They are all calorically-dense carbs. While they may taste delicious, they will fail to provide your body with any sustainable energy for the rest of the day.
Instead, substituting your white toast for sweet potatoes can help nourish your body and make good use of the calories you're consuming. That way you won't feel hungry or lethargic shortly after finishing your breakfast. Lam even suggests increasing your carb intake at night.
"Your intake of carbs in the morning should be reduced; it should be moderate during the day, and high in the evening. A high carb intake decreases cortisol levels and vice versa. A high carb intake also stimulates the pancreas to produce more insulin," Lam says. Thankfully, sweet potatoes have a very low-calorie count.
Sweet potatoes are definitely a winter staple, and luckily, Best says this tasty veggie is high in fiber, which "leaves the consumer feeling fuller" and "makes them less likely to overeat at meal times and eat less between meals." And, Best explains that fiber "removes toxins from the body and keeps the bowels regular, both of which reduce inflammation and weight."
If you're looking for a quick, simple, but filling option, it doesn't get much better than some baked or roasted sweet potatoes. A great way to include sweet potatoes in your breakfast is to make them into tasty home fries with a side of eggs. Check out this recipe from Martha Stewart!
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