Metabolic health refers to the state of a person’s metabolic functions, including their ability to process and utilize nutrients effectively and maintain healthy levels of blood sugar, insulin, and other metabolic markers. Someone with good metabolic health is generally at lower risk of developing metabolic diseases, such as type 2 diabetes, heart disease, stroke, and liver disease. Factors that can influence metabolic health include age, sex, and genetics, as well as lifestyle factors such as diet, exercise, and sleep. Regular exercise and a mix of resistance training, cardio, and high-intensity interval training (HIIT) have been shown to improve metabolic health. It is important to look after one’s metabolic health to reduce the risk of developing metabolic diseases and improve overall health.
Key Findings:
- Metabolic health plays a crucial role in reducing the risk of developing metabolic diseases such as type 2 diabetes, heart disease, stroke, and liver disease. Factors influencing metabolic health include age, sex, genetics, diet, exercise, and sleep.
- Regular exercise, including a combination of resistance training, cardio, and high-intensity interval training (HIIT), has been shown to improve metabolic health.
- Three key nutrients that support metabolic health and promote weight loss are fiber, protein, and healthy fats. These nutrients help regulate blood sugar levels, promote feelings of fullness, and reduce inflammation.
Recommendations:
- Increase fiber intake: Include a variety of fiber-rich fruits, vegetables, whole grains, and legumes in your diet. Opt for foods like broccoli, carrots, apples, berries, brown rice, quinoa, and whole wheat bread. Adding legumes like lentils and beans to meals can also boost fiber intake.
- Incorporate protein sources: Include a source of protein at each meal and snack. Choose lean meats, poultry, fish, eggs, beans, lentils, Greek yogurt, and cottage cheese as protein options.
- Include healthy fats: Increase intake of foods rich in healthy fats such as nuts, seeds, avocado, olive oil, and fatty fish like salmon. Avoid unhealthy fats found in processed foods like fried foods, baked goods, and snack foods.
Three key nutrients below can best support your metabolic health and promote weight loss: fiber, protein, and healthy fats.
Fiber:
Fiber is a type of carbohydrate that is not fully digested by the body. It is found in plant-based foods such as fruits, vegetables, whole grains, and legumes. Fiber is important for metabolic health because it helps regulate blood sugar levels, slows down the absorption of carbohydrates, and promotes feelings of fullness. This means that eating a diet high in fiber can help prevent overeating and promote weight loss.
To increase your fiber intake, aim to include a variety of fruits and vegetables in your diet, especially those with a high fiber content like broccoli, carrots, apples, and berries. Swap out refined grains for whole grains like brown rice, quinoa, and whole wheat bread. Add legumes like lentils and beans to soups, salads, and stir-fries.
Protein:
Protein is an essential nutrient that plays many roles in the body, including building and repairing tissues, making hormones and enzymes, and supporting a healthy immune system. Protein is also important for metabolic health because it helps maintain muscle mass, which is crucial for maintaining a healthy metabolism. Additionally, eating a diet high in protein has been shown to reduce cravings and promote feelings of fullness, which can help with weight loss.
To increase your protein intake, aim to include a source of protein at each meal and snack. Good sources of protein include lean meats, poultry, fish, eggs, beans, and lentils. Greek yogurt and cottage cheese are also high in protein and make great snacks.
Healthy Fats:
Contrary to popular belief, not all fats are bad for you. In fact, healthy fats are an essential nutrient that plays many important roles in the body, including supporting brain function, hormone production, and the absorption of fat-soluble vitamins. Healthy fats can also support metabolic health by reducing inflammation and promoting feelings of fullness.
To increase your intake of healthy fats, aim to include foods like nuts, seeds, avocado, olive oil, and fatty fish like salmon in your diet. Limit your intake of unhealthy fats like trans fats, which are found in processed foods like fried foods, baked goods, and snack foods.
Conclusion
Fiber, protein, and healthy fats are three key nutrients that can support metabolic health and promote weight loss. By including a variety of fiber-rich fruits and vegetables, protein sources, and healthy fats in your diet, you can support a healthy metabolism and feel your best. As always, it is important to consult with a healthcare provider or registered dietitian before making any significant changes to your diet.