While experts suggest that no one single food is best for boosting metabolism, these five foods and nutrients may improve some aspects of metabolic health.
Protein
Protein takes more effort from the body to break down, explains Dr. Albin, resulting in a higher TEF and therefore, a higher expenditure of calories, particularly when compared to carbohydrates and fat.
However, some researchers caution that the TEF of protein and any metabolic benefit from increasing intake may only be in the short-term.
Other possible explanations for how a high-protein diet impacts metabolism beyond TEF in the context of other lifestyle factors for weight management include:
- Improving feelings of fullness, as protein may increase activity of satiety hormones and decrease activity of hunger hormones
- Improving body composition (increasing lean muscle mass while decreasing fat mass)
- Improving blood sugar regulation
The Dietary Guidelines for Americans recommends a variety of protein sources, including plant and animal sources of protein like lean meats (e.g., pork tenderloin), lean poultry (e.g., chicken breast), seafood (e.g., pollock), nuts or eggs.
Most protein-containing foods are a good source of B vitamins, says Bruno. “These vitamins help break down the foods you eat into energy, essentially supporting your body with processing the calories better and using them for energy,” she adds.
Legumes
Legumes are part of the protein and vegetable food groups, but may be in a class of their own when it comes to their unique nutrient combination and metabolism.
“If I had to choose one single food to support as a ‘metabolism booster’, it would be legumes (e.g., beans),” explains Dr. Alvarez.
Legumes (which include beans, peas and lentils), have nutrients important for metabolism, including protein and dietary fiber. They also include resistant starch, according to the Harvard T.H. Chan School of Public Health.
“The fiber and resistant starch in legumes can be broken down by the gut microbiome to produce short-chain fatty acids, which may boost energy expenditure,” notes Dr. Alvarez. Dietary fiber may also influence the biochemical material made by your genes to increase energy expenditure and decrease fat storage, she suggests.
Tempeh
Tempeh—which typically comes in a flat, bar-like structure—is made from fermented soybeans, and is high in protein and “good for you” fats, says Bruno.
“Because it is a fermented food, it contains probiotics, which can be beneficial for your gut health and ultimately may support a more efficient and effective digestive and overall metabolic process,” she notes.
Green Tea
Some studies suggest the compounds found in green tea, like catechins and caffeine, may increase metabolism and your body’s ability to break down and use fat for energy, explains Isaacs.
In fact, one small, 2013 study found that in people with diabetes, drinking four cups of green tea per day for eight weeks significantly decreased body weight, body mass index, waist circumference and even systolic blood pressure compared to groups who drank just two cups per day or no green tea at all.
That said, the overall effect of green tea on metabolism (such as resting metabolic rate) and weight loss is likely to be small, notes Isaac.
Herbs and Spices
Spices and herbs that may play a role in metabolism include cinnamon, chili peppers, turmeric and ginger, notes Dr. Albin. “The capsaicinoids in chili peppers stimulate our adrenal system and can increase body temperature (thermogenesis) and energy expenditure while reducing appetite,” she adds.
Dr. Albin also suggests that ginger may improve thermogenesis with potential to improve metabolism, digestion and blood sugar control.
However, there isn’t a one-spice-fits-all shortcut to better health and metabolism, and more research is needed to better understand their impact, she clarifies.
