these 9 foods to promote to speed up your metabolism, according to an expert

When we talk about health or when we talk about weight loss, the term metabolism is often used. But do you really know its definition? Metabolism describes the set of chemical reactions that occur inside the cells of a living organism to maintain life. These reactions include the breakdown of nutrients to produce energy, the synthesis of new molecules necessary for the body’s growth and function, and the elimination of wastes.

Having a “good” metabolism therefore means that the body produces energy correctly and that we are in great shape but also and above all that waste is not stored and therefore that our digestion is good and that weight gain can be avoided. To promote “rapid” metabolism and therefore promote weight loss, certain foods should be favored and here are 9 given by a nutrition expert.

1. Oatmeal

Oatmeal is great for your health as it is known for its health benefits and its potential to boost metabolism. On the other hand, it is necessary to favor oats cut with a steel blade, also called Irish oats which tend to be softer and provide a quick feeling of satiety. Unlike traditional oats, steel cut oats are prepared by cutting whole oat groats into small pieces, thus preserving their nutritional value and fiber content.

This richness in fiber can help to regulate blood sugar and improve insulin sensitivity.
“Steel-cut oats will be the most robust high-carb food you can start your day with,” assures Dr. Matt Chalmers, health and wellness professional, practicing physician, author and speaker. “In addition to keeping your energy high, this will boost your metabolism higher, allowing you to burn more calories throughout the day and have the energy to function better”.

2. Chickpeas

These versatile beans are rich in protein, fiber, vitamins and minerals, making it a valuable addition to any diet. The high protein content of chickpeas may contribute to promote feelings of fullness, potentially reducing overall calorie intake and making weight management easier.

“I’m a big fan of beans, especially chickpeas.”says Adrienne Youdim, nutritionist specializing in medical weight loss and nutrition and author of “Hungry for More”in the media columns She Finds. They are also full of protein (nearly 20 grams per serving), essential for maintaining lean muscle mass and therefore preserving your metabolism.

3. Nuts

Despite their relatively high calorie content, it has been shown that nuts promote weight management and faster metabolism when consumed in moderation. The “good” fats present in nuts also lead to better blood sugar control. “Nuts are a great way to add healthy fats, protein, fiber and antioxidants to your diet,” explains Dr Yelena Deshko, a general practitioner with a particular interest in hormonal health.

“The fat, protein, and fiber found in nuts help stabilize blood sugar levels, helping to combat sugar cravings. A 2013 research article found that nut consumption was associated with a reduced risk of death from any cause during the study and that the more often nuts were eaten, the lower the risk of death.”.

4. Sprouted grain bread

Sprouted grain bread is rich in fiber, vitamins, minerals and enzymes, providing many benefits for a boosted metabolism. The high fiber content of sprouted grain bread supports digestive health and does not raise your blood sugar levels, which can promote a faster metabolism by preventing energy crashes.

Additionally, the complex carbohydrates found in sprouted grain bread help you feel full longer, like other healthy carbohydrates.

5. Barley

The complex carbohydrates present in barley are metabolized gradually, resulting in a slow release of glucose into the bloodstream and preventing the rise in blood sugar levels. This constant energy supply contributes to a faster metabolism maintaining stable energy levels and counteracting food cravings.

Barley helps reduce cholesterol levels and its fiber content also promotes a feeling of fullness and helps with weight managementindirectly contributing to the improvement of cholesterol levels and heart health.

6. Sweet potatoes

Sweet potatoes are not only delicious, but also provide significant benefits for metabolism and overall health. These vibrant root vegetables are rich in fiber, vitamins, minerals and antioxidants, making them a nutrient-rich choice. The high fiber content of sweet potatoes provides satiety, which can help manage weight and promote a faster metabolism.

“Sweet potatoes are a nutrient-rich root vegetable, full of vitamin A, fiber and other beneficial vitamins and minerals”recalls Lisa Richards, nutritionist and creator of the work “The Candida Diet” . “These nutrients make sweet potatoes an excellent food source for health and immune system function.”

7. Edamame

Edamame is a popular snack made from young soybeans that may contribute to a faster metabolism, mainly due to its high protein content. Protein requires more energy to digest than fat or carbohydrates, a process known as the thermic effect of food.

Therefore, consuming protein-rich foods like edamame can slightly increase metabolic rate because the body expends more energy during digestion. Rich in fiber, these young soybeans are also rich in compounds called isoflavones, which have been studied for their potential anti-inflammatory effects.

8. Broccoli

Broccoli is a low-calorie, high-fiber food, which means it adds bulk to the diet without adding excessive calories. The fiber content promotes the feeling of satiety, which can help regulate appetite and reduce overall calorie intake, thereby supporting weight management and metabolism.

Vegetables like broccoli are high in fiber and low in calories. “These vegetables take longer to digest, which can increase the body’s calorie-burning process.” declares this time Krutika Nanavati, dietician and nutritionist.

9. Beans

Beans, including varieties like black beans and kidney beans, contribute to a faster metabolism through several mechanisms. First, beans are rich in protein, which is essential for maintaining and repairing body tissues. Low in fat, they contain complex carbohydrates, which are digested slowly, providing a constant source of energy and preventing fluctuations in blood sugar levels.

Whether you’re following a vegan, vegetarian, gluten-free, or any other type of diet, adding beans to your weight loss diet can provide you with the necessary nutrients you need for your day.