The Impact of Diet on Your Metabolism: Foods That Help or Harm
by Dr. W. Rizvi
18 Feb 2025
Other factors such as age, genetics, hormones, diet, and meal time can also significantly affect metabolic rate. The link between metabolism and diet lies in how the foods we eat impact the metabolic rate, i.e., by making it active or sluggish. A nutritious diet is crucial to keeping your metabolism healthy and well-functioning. For instance, a diet rich in protein, complex carbs, healthy fats, and nutrients like zinc, iodine, and selenium helps run the metabolism smoothly and prevents its slowdown.
Also, it helps support hormonal balance, which keeps the metabolism in the correct order. In contrast, a poor diet that lacks essential nutrients and too much-processed foods leads to health issues, chronic diseases, energy imbalances, and poor metabolism. Therefore, we must choose our foods wisely to keep our metabolism active and healthy. Below is the list of foods that boost metabolism, including whole grains, protein-rich foods, spicy foods, etc.
Best Foods for Boosting Your Metabolism: Healthy Eating for Metabolism
Boosting your metabolism is essential for many reasons; for instance, it helps support weight management and increases body energy. Why not have a fast metabolism to quickly burn your daily calories and help maintain an active life?
Foods That Accelerate Metabolism
Some foods are packed with nutrients that can naturally speed up metabolism, the process by which the body burns calories and carries out essential functions. For instance, eggs, flaxseeds, lentils, and chili peppers boost metabolism and lower the chances of obesity and related health problems. Keep reading to learn the best metabolism-boosting foods to improve your health and quality of life.
Protein-Rich Foods:
Eating foods abundant in protein can temporarily uplift your metabolism because your body uses more energy to break them down. This process is called the thermic effect of food (TEF) or diet-induced thermogenesis. Research suggests that protein-rich foods have the highest TEF, increasing metabolism by 15–30%, while carbohydrates raise it by 5–10% and fats only by 0–3%.
Some excellent protein sources include lean meat, fish, eggs, dairy, beans, legumes, nuts, and seeds. In addition to speeding up metabolism, a protein-rich diet helps preserve muscle mass, preventing the usual metabolic slowdown during weight loss. Plus, protein keeps you full for longer, reducing the chances of overeating.
Mineral-Rich Foods:
Iron and selenium are two essential minerals that support different bodily functions. Still, they share one crucial role—they help keep your thyroid gland working properly. This gland regulates metabolism, so its health is directly linked to how efficiently your body burns energy.
Studies suggest insufficient iron or selenium can interfere with the thyroid’s ability to produce hormones, potentially slowing metabolism. Some great sources include meat, seafood, legumes, nuts, and seeds.
Chili Peppers:
Consuming capsaicin from chili peppers or supplements could help with weight management and overall health. Studies indicate that even small doses, as low as 6–10 mg per day (about the amount in one jalapeño pepper), might provide these benefits. Additionally, capsaicin may help curb appetite.
Coffee and Tea:
The caffeine in coffee may give your metabolism a slight boost. Some research suggests that certain compounds in coffee help regulate how the body processes fats, potentially aiding in fat metabolism. Caffeine may also encourage the body to burn fat for energy; older studies indicate it can enhance workout performance. However, its effects aren’t the same for everyone, as there are individual differences, and the person’s age and body weight are some of the factors responsible for these differences.
Tea is another beverage that may support metabolic function. Oolong and matcha green tea have been linked to enhanced fat oxidation, especially when combined with exercise.
Bean and Legumes:
Beans and legumes offer the best forms of plant-based protein using ingredients like lentils, chickpeas, black beans, peanuts, and peas. Foods that are higher in protein, known as the thermic effect of food, use more energy to digest. This will, in turn, support your body’s metabolism. In addition, legumes provide dietary fibers like resistant starch and soluble fiber, which are food for the beneficial bacteria within your gut.
Ginger:
Ginger and its related spices are believed to have metabolism-boosting properties that may aid in weight management and energy metabolism. Some research suggests that drinking hot water mixed with 2 grams of ginger powder during a meal can help burn up to 43 more calories than drinking hot water alone. This ginger-infused drink may also help curb hunger and promote a feeling of fullness. Another spice from the ginger family, grains of paradise, may have similar effects, potentially increasing the body’s resting energy expenditure.
Cacao:
Cacao or cocoa may contribute positively to metabolic health. The flavonoids present in cacao have the potential to assist in regulating metabolism and decreasing elevated triglyceride levels. Certain studies indicate that the consumption of cocoa or dark chocolate could be beneficial for weight management, thereby reducing the likelihood of metabolic and cardiovascular problems.
If you want to try cacao for its potential benefits, go for raw versions, as processing often removes beneficial compounds and adds sugar and extra calories.
Medium-Chain Triglyceride (MCT) Oil:
One special kind of fat that might have metabolic benefits is MCT oil. In contrast to the long-chain fats in most diets, MCTs are rapidly absorbed and transported straight to the liver, transforming them into energy rather than being stored as body fat. Some studies suggest that MCT oil can slightly increase metabolic rate. It is commonly taken as a supplement and can be added to smoothies or soups, though it is unsuitable for cooking.
Water:
According to some research, drinking enough water is necessary for proper hydration and may temporarily increase metabolism by 24–30%. This is partially because water-induced thermogenesis occurs when the body burns calories to heat the water to body temperature. This effect, however, varies from person to person and only lasts for roughly 40 to 90 minutes.
Seaweed:
Since thyroid hormones help regulate metabolic rate, consuming iodine-rich seaweed can support metabolic health. Additionally, brown seaweed contains fucoxanthin, which may help the body metabolize fats more efficiently. Including seaweed in your diet can be a natural way to maintain thyroid health and support metabolism.
Nutrients That Can Slow Down Your Metabolism
So, what exactly do these metabolism-slowing foods look like? Generally, they’re high in saturated fats, sodium, and added sugars while low in antioxidants, fiber, vitamins, and minerals. These meals (and beverages) can exacerbate oxidative stress and inflammation, which harm metabolic health. Some factors, like age and genetics, are out of your control, but making smart food choices can still make a big difference.
If you’re looking to support your metabolism and lower the risk of metabolic issues, cutting back on certain foods while prioritizing metabolism-boosting ones is a great place to start. Below, experts break down some of the biggest culprits that can slow down metabolism and offer tips on how to enjoy them more healthily.
Foods That Slow Metabolism
Refined Grains:
The main components of whole grains are the bran, germ, and endosperm: brown rice, whole wheat bread, and oats. They are nutrient-dense since the bran and germ contain most fiber, vitamins, and minerals. Fiber promotes gut health, which is essential for metabolism. In contrast, refined grains, found in foods like white bread and white pasta, have had the nutrient-rich bran and germ removed, leaving only the starchy endosperm, reducing their overall nutrient content. Refined grains contain calories without the stabilizing properties of fiber, which can lead to inflammation and disruption of the hormonal balance that regulates energy expenditure.
The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.
Ann Wigmore
Red Meat:
Frequent consumption of red meat can significantly affect metabolic health. This is partly due to its high saturated fat content and heme iron, which can trigger inflammation and contribute to insulin resistance—a key factor in metabolic disorders. Instead of cutting red meat entirely, limit intake to three servings per week. You can also swap it out for leaner protein sources like chicken, turkey, fish, or plant-based options like beans.
Sugary and Salty Processed Snacks:
To cut back on both sugar and salt, focus on balanced meals with lean proteins, healthy fats, and fiber-rich foods. For cravings, choose healthier options like fresh fruit with nut butter or homemade snacks to control sodium levels.
Also, avoid eating highly processed meats like hot dogs, bacon, and deli. These products contain a high quantity of saturated fat and heme iron. They are also loaded with sodium, added sugars, and preservatives that can disrupt gut health.
White Bread:
Carbs aren’t inherently bad, but refined carbs like white bread can slow metabolism when overeating. Research suggests that around 55% of people should limit their white bread intake to maintain better metabolic health. Since white bread is highly processed and often contains added sugars, it provides little nutritional value while potentially contributing to metabolic imbalances. If you want to maintain a healthy metabolism, aim to swap refined grains for whole-grain options.
Soda:
Soda is packed with added sugar, making it one of the worst offenders for metabolism. According to dietitian Maddie Pasquariello, sugar in liquid form is absorbed quickly, overwhelming the liver and increasing the risk of metabolic issues like dyslipidemia (unhealthy fat levels in the blood).
Like soda, many bottled fruit juices contain high amounts of added sugars with little fiber or essential nutrients. Dr. Li says these sugary drinks can trigger inflammation and slow metabolism. However, naturally occurring sugar in whole fruits isn’t the problem.
Alcohol:
If you’re looking to support metabolic health, it’s important to eliminate alcohol intake. As Dr. Li explains, alcohol can cause inflammation and interfere with metabolism. Most alcoholic drinks lack essential nutrients, and alcohol itself is a toxin that can harm the brain, liver, and gut microbiome—all of which are crucial for maintaining a healthy metabolism.
Conclusion
The foods you choose can raise or lower your metabolic rate. Limit processed or sugary foods and beverages because they can reduce your quality of life. To live a good life, adopt a healthy lifestyle and eat meals that raise your metabolic rate.
Contact your Endocrinologist today, Dr. W. Rizvi at R-endocrinology, to learn more about the Impact of Diet on your Metabolism.
Resource:
Unlock Your Prospective: Understanding Metabolism and Weight Loss
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Disclaimer
*Please note that the information provided in the blogs and articles is intended for general informational purposes only and should not be considered medical advice. We strive to bring you the latest information about the endocrine world; however, we encourage you to seek individual medical advice and treatment options during your consultation with a qualified healthcare professional. *