All of us know how important it is to look after our health. The pandemic has taught us the importance of staying healthy and fit. Yet many of us tend to overlook this fact when it comes to eating. Whether it is a birthday party or an office dinner, who can resist the temptation of juicy kebabs or a bowl of hot gulab jamun? However, one must be mindful of their dietary choices and strive to strike a balance between indulgence and nourishment. Did you know that there are certain foods that help improve our gut health and speed up metabolism? Let us find out more about this from a leading dietician and nutritionist Avni Kaul.
What is Metabolism and how it is influenced by certain types of nutrients?
Metabolism refers to the chemical reactions that take place in the cells of our body that convert food to energy. The energy that your body needs to perform critical functions like breathing while at rest is called Basal Metabolic Rate (BMR). When you eat, your body uses energy to digest and process the food, especially proteins, carbs, and fats. This is known as the thermic effect of food (TEF). Some foods need more energy to digest than others, which can boost your metabolism a bit. For example, proteins need more energy to digest compared to fats and carbs.
What are the foods that could improve metabolism?
Fruits – Fruits are a great source of fibre, antioxidants, and essential nutrients that boost your metabolism. Some of them are:
- Berries, like strawberries, blueberries, and raspberries, are great because they are full of antioxidants called anthocyanins that help speed up your metabolism.
- Papaya contains an enzyme papain which aids in digestion.
- Pineapple contains bromelain enzyme that aids in digestion.
- Watermelon has an amino acid called arginine, which helps your body burn fat.
Flaxseed – Did you know that flaxseed can improve your metabolism and metabolic syndrome, which is a group of conditions that contribute to diabetes, obesity, and cardiovascular disease? A study in mice suggests that their consumption can alter gut microbes, leading to improved metabolic health and defence against diet-induced obesity. The fermentation of flaxseed’s dietary fibre in the gut produces beneficial changes, such as increased beneficial fatty acids, potentially reducing fat tissue production and enhancing immune function.
Legumes and Lentils – Legumes and lentils are rich in protein, fibre, healthy fats, and carbohydrates, making them excellent for enhancing metabolism and promoting gut health. Their high protein content supports muscle growth and repair, while the fibre, including resistant starch and soluble fibre, acts as a prebiotic, nourishing beneficial gut bacteria. Lentils contain a type of fibre that helps in digestion.
Green Tea – Research suggests that the presence of caffeine and a type of flavonoid called catechin, which is an antioxidant boosts metabolism.
Eggs – Each large, hard-boiled egg contains approximately 6.29 grams (g) of protein, which enhances your metabolism. Protein, being highly effective in boosting metabolic rate, prompts the body to expend more energy during digestion compared to fats or carbohydrates. This energy expenditure termed the thermic effect of food (TEF) or diet-induced thermogenesis (DIT) by scientists, underscores the metabolic benefits of protein consumption. Research indicates that individuals who derive 29% of their total daily calories from protein exhibit a higher metabolic rate than those who only consume 11% of their total calories from this nutrient.
Herbs and Spices – Cinnamon, Chilli pepper, ginger, and turmeric are also good for your gut health.
Dark green leafy veggies like spinach and kale are good for metabolism owing to their rich iron content. Iron is an essential mineral required for metabolism, growth, and development.
So, do not forget to add these metabolism-boosting foods to your diet for good gut health and enhanced metabolism. Whether it is eggs for their protein punch, fruits for their antioxidants, or spices like ginger and turmeric, adding these items to your daily diet ensures you are supporting your body’s natural processes and overall well-being.
