As we age, maintaining a healthy metabolism is crucial for overall well-being. Metabolism, the process of converting food into energy, tends to slow down with age. But, incorporating low-glycemic foods into your diet can help boost this. Low-glycemic foods, which cause a gradual rise in blood sugar levels, can prevent spikes and crashes, promoting sustained energy and better metabolic health.
We checked in with Dr. Ralph Waldo, Dr. Akanksha Kulkarni, a certified nutritionist, and Johanna Angman, a registered dietician nutritionist, to learn about six low-glycemic foods to eat daily if you want to boost your metabolism as you age. They revealed that some of the best choices are berries, quinoa, grapefruit, and more. Read on to discover all six.
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1. Grapefruit
Grapefruits have a low glycemic index (GI), meaning they cause a slow and steady rise in blood sugar levels rather than a quick spike. This helps keep insulin levels stable, which is beneficial for maintaining a healthy metabolism and preventing energy crashes.
"The presence of naringenin in grapefruit enhances the sensitivity of insulin, hence maintaining blood sugar levels at recommended levels. Therefore, it can be used by people with diabetes who want to prevent the disease from advancing. Eating grapefruits often helps control one’s appetite, thus promoting fat burn," says Kulkarni.
2. Berries
Berries are loaded with important vitamins and minerals, such as vitamin C, vitamin K, and manganese, which are vital for various metabolic processes. These nutrients support overall health and metabolic efficiency.
Angman says, "Berries like blueberries, strawberries, and raspberries are not only low on the glycemic index but also high in antioxidants and fiber. They help reduce inflammation and improve insulin sensitivity, both of which are key to a well-functioning metabolism."
3. Lentils
Lentils are an excellent source of plant-based protein. Protein is essential for preserving muscle mass, which can help counteract the natural decline in muscle tissue associated with aging. Maintaining muscle mass is crucial for a healthy metabolism, as muscle tissue burns more calories at rest compared to fat.
"Lentils are packed with protein and fiber, making them an excellent choice for maintaining muscle mass and feeling full longer. Their slow digestion rate helps in stabilizing blood sugar levels, which is crucial for a healthy metabolism," Angman notes.
4. Plums
Plums are rich in antioxidants, vitamins (like vitamin C and vitamin K), and minerals (such as potassium and magnesium). These nutrients support overall health, metabolism, and insulin sensitivity, which are important factors in preventing diabetes and maintaining a healthy weight.
"Their fiber content is so high that it sustains blood sugar levels and enhances satiety. The antioxidative elements in plums, together with vitamins, minimize oxidative stress," Kulkarni notes.
5. Quinoa
Quinoa has a relatively low glycemic index compared to many other grains and starchy foods. This means it causes a gradual and moderate rise in blood sugar levels, which can help prevent rapid spikes and crashes in blood glucose.
"Quinoa is a complete protein; it has a low glycemic index and is rich in fiber and essential amino acids. It helps maintain constant blood sugar levels as it supports metabolic health. Additionally, quinoa contains high amounts of vitamins and minerals, making it a valuable addition to any diet program," Kulkarni reveals.
6. Nuts
Nuts are packed with essential nutrients, including vitamins (such as vitamin E and B vitamins), minerals (such as magnesium, potassium, and calcium), and antioxidants. These nutrients support overall health, metabolism, and insulin sensitivity, which are crucial for preventing diabetes and maintaining a healthy weight.
"Nuts like almonds and walnuts contain healthy fats, protein, and fiber that provide energy and keep you feeling full. I suggest 1-2 ounces of nuts per day. They do not tend to lead to weight gain and may even aid weight loss when consumed in moderation," says Waldo.
