Complex carbohydrates, often found in whole grains, legumes, vegetables, and fruits, are essential components of a balanced diet. Unlike simple carbs, which are quickly digested and can cause spikes in blood sugar levels, complex carbs take longer to break down, providing a more sustained energy release. As we age, our metabolism naturally slows down, making it more challenging to maintain a healthy weight and energy levels. However, incorporating certain complex carbohydrates into your diet can help counteract this decline.
We checked in with Dr. Varsha Khatri, RDN, to learn about two complex carbs to add to your diet for a boosted metabolism. She revealed that quinoa and sweet potatoes are two of the best options. Read on to find out why.
Quinoa & Sweet Potatoes
Quinoa and sweet potatoes are excellent examples of complex carbohydrates that can benefit your metabolism, especially as you age. Quinoa is a nutrient-dense grain that is high in protein and fiber, promoting prolonged energy release and enhancing metabolic rate through its thermic effect. Similarly, sweet potatoes are rich in dietary fiber and packed with essential vitamins and minerals. Their high fiber content aids in digestion and helps stabilize blood sugar levels, preventing energy crashes and overeating.
"In my professional point of view, two favorable choices for incorporating complex carbohydrates in everyday nutrition are quinoa and sweet potatoes. Quinoa is a grain-like seed that is a nutrient-dense complete protein supply alongside complex carbohydrates," says Khatri. "Conversely, sweet potatoes have sufficient fiber content, vitamins, and minerals such as beta-carotene. Sustained energy release and metabolic function support are achieved by both of these complex carbs."
She elaborates more on a few reasons why your metabolism slows down with age and the role complex carbs can play to help with this. "Different reasons, like reduced muscle mass and hormonal changes, make the body’s metabolism slow down with age. However, this slowdown can be counteracted through the consumption of complex carbohydrates such as quinoa and sweet potatoes in various ways," she notes. "To begin with, 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, it aids in losing weight—an important aspect of metabolism as we grow older."
The Bottom Line
Sweet potatoes can be enjoyed in various ways, such as roasted wedges, breakfast bowls with Greek yogurt and nuts, creamy soups, and vibrant salads mixed with quinoa. Quinoa itself is versatile, making an excellent base for porridge with fruits and nuts, refreshing salads with chopped vegetables and beans, stir-fries with lean protein and vegetables, and stuffed bell peppers.
Combining both, you can create nutritious bowls featuring roasted sweet potatoes, cooked quinoa, avocado, and greens with a tahini dressing, or even quinoa and sweet potato cakes for a healthy snack. These delicious and nutrient-rich dishes provide sustained energy, enhance metabolic function, and contribute to overall wellness as you age.
