And while “healthy metabolism” is often discussed in terms of weight, it’s not just about the number on the scale. Having a healthy metabolism is critical for your well-being, and ultimately, longevity. If someone has a healthy metabolism, it means they can digest food and absorb nutrients without experiencing issues like inflammation or high blood pressure, Dr. Kelley explains, which is vital for staving off metabolic diseases, such as type 2 diabetes, stroke, and heart disease, she says. There are many factors that affect your metabolic health. This includes family history and genetics, which you can’t do anything about. But other aspects—including lifestyle and environmental factors—can be modified, making it possible to influence your metabolic health and keep long-term health issues at bay. And this absolutely includes your diet. What you eat plays a leading role in your metabolic health. There are tons of healthy, beneficial foods that boost metabolism, as well as options that can be detrimental to metabolism when eaten in excess. Simply put, food is powerful, with a direct impact on short- and long-term health and overall lifespan, says Roxana Ehsani, MS, RD, CSSD, LDN, registered dietitian nutritionist and national media spokesperson for the Academy of Nutrition and Dietetics. For example, she says, “certain foods have the ability to reduce inflammation because they’re rich in omega-3 fats.” Meanwhile, other foods are rich in antioxidants, which minimize oxidative stress and cell damage. If you want to eat to optimize metabolism, prioritizing plant foods is one of best things you can do. Below, check out some foods that boost metabolism and delicious recipe ideas for each.
Healthy Foods That Boost Metabolism
RELATED: Sip on These 7 Types of Tea to Help Soothe Inflammation Not sure where to start? Here are 10 high-fiber foods to eat regularly. According to Ehsani and Dr. Kelley, the foods that tend to slow down your metabolism include:
Chips and snacks Cookies and desserts Refined grains, like white bread and white pasta Sugar-sweetened beverages, like soda and juice Fried and greasy foods
Life without cookies and pasta would be pretty dull, so no one’s asking you to completely cut out any one food; but overindulgence is a risk to your metabolic health, so just remember to snack and shop mindfully! “Typically, you’ll find these items in the center of the grocery store,” notes Dr. Kelley. As a general rule of thumb, she recommends shopping around the perimeter of the store instead. Here, you’ll find more whole, unprocessed foods, such as fresh produce, nuts, seeds, legumes, and eggs.
