Metabolism is the complex set of processes that occur to convert food into energy. Certain foods are believed to have the ability to boost metabolism, aiding in weight loss and supporting overall health. These foods often contain specific nutrients, such as protein, caffeine, and certain spices, which can temporarily increase the metabolic rate and promote the burning of calories.
We spoke with nutritionists Lisa Richards, creator of the Candida Diet; Destini Moody, RD, CSSD, LD; Dr. Ben Schuff, ND, LDN, Director of Naturopathy & Nutrition at BIÂN; Dr. Gretchen San Miguel, MD and Chief Medical Officer for Medi-Weightloss; and Dr. Nancy Lin, PhD and XPRO for YogaSix GO. They revealed that foods such as tofu, leafy greens, high-protein foods, cinnamon and turmeric as some of the best options.
Tofu
Tofu, a versatile and plant-based food made from soybeans, has been linked to boosting metabolism and supporting weight management. The high protein content of tofu is particularly noteworthy, as the body expends more energy during the digestion of protein compared to fats and carbohydrates. This thermogenic effect can temporarily elevate the metabolic rate, aiding in calorie burning and contributing to weight loss efforts.
"Tofu is a lean protein as it is low in saturated fats and calories, providing a nutrient-dense option for those looking to manage their weight," Richards says. "Its high protein content also contributes to a higher thermic effect of food, potentially boosting metabolism by requiring more energy for digestion and absorption."
She suggests that "if you are wanting to get in all the dense nutrition from tofu without the taste you can add it to any smoothie recipe. The consistency will make your smoothie extra creamy as well."
Leafy Greens
Leafy greens, such as spinach, kale, and collard greens, are nutrient-dense and have been associated with potential benefits for metabolism. These greens are rich in vitamins, minerals, and antioxidants, contributing to overall health and well-being. The high fiber content also slows down the digestion process, preventing rapid spikes in blood sugar levels. The combination of the low-calorie density, high nutrient content, and fiber in leafy greens makes them an excellent component of a metabolism-friendly diet.
Best says leafy greens are "packed with weight loss and metabolism-boosting nutrients and can be easily added to many recipes. When these nutrients are heated with water they become active in such a way that the body absorbs them more easily. The fiber content in spinach will help the consumer feel and stay full for longer."
High-Protein Foods
High-protein foods play a crucial role in boosting metabolism and supporting various aspects of health and fitness. Proteins are composed of amino acids, and the body expends more energy during the digestion and absorption of protein compared to fats and carbohydrates, leading to a temporary increase in metabolic rate known as the thermic effect of food. Additionally, a diet rich in protein helps to preserve and build lean muscle mass.
Moody says, "When compared to the other macronutrients, carbs and fat, protein has been shown to require more energy to burn. Basically, it raises your TEF or thermic effect of food. Digesting food requires some energy to perform and protein seems to use the most of that energy."
Consuming foods high in protein may temporarily boost your metabolism as they demand increased energy expenditure during the digestion process. Moody adds, "This is known as the (TEF) or diet-induced thermogenesis. Digestion of fat increases your metabolism by up to 3%, up to 10% for carbs, but protein can increase your metabolic rate by up to 30%. So, just the simple act of eating more protein can raise your metabolism, according to science."
Cinnamon
Cinnamon has been studied for its potential role in metabolism and its impact on overall health. Although the evidence on cinnamon directly boosting metabolism is limited, some research suggests that it may play a role in improving insulin sensitivity. By enhancing insulin function, cinnamon may contribute to better blood sugar regulation, potentially reducing the likelihood of insulin resistance. Stable blood sugar levels can, in turn, support a more consistent energy supply and metabolic function.
Schuff says cinnamon can "help support metabolism, especially in those with metabolic risk factors determined by a doctor." He goes onto say that "Cinnamon is a versatile ingredient that has been used successfully as an adjunctive treatment of type 2 diabetes and metabolic disease by improving blood sugar management."
Turmeric
Turmeric, a spice known for its active compound curcumin, has garnered attention for its potential health benefits, including its association with metabolism. Curcumin has been studied for its anti-inflammatory and antioxidant properties, and some research suggests it may influence metabolic processes. While the evidence on turmeric directly boosting metabolism is not conclusive, curcumin has shown promise in improving insulin sensitivity and modulating fat tissue. These effects could contribute to metabolic health and potentially support weight management.
"Spices such as these have a thermogenic effect on the body and cause the body to generate more heat, thus burning more calories," Lin says. San Miguel adds that "The antioxidant property of turmeric can help decrease insulin resistance, blood sugar, cholesterol levels, and other metabolic conditions resulting from obesity."
