The worst food number 1 for your metabolism, says science – Eat this, not that – eat this, not that

We all have a few happy friends who can eat whatever they want – even pizza and seconds from chocolate cake—And he never seems to get an ounce. And they don’t even practice. Arrgh!

Those few lucky ones were probably born with a higher rate of basal metabolism (BMR) than the rest of us. Your BMR, also known as yours resting metabolic rate, the energy your body needs to have your heart pump blood through the body, to breathe, to maintain muscle-like tissues and to regulate temperature. BMR makes up about 60 to 70% of your energy expenditure. But there are two more parts metabolism image: your daily physical activity or exercise, the so-called thermogenesis of activityand thermal effect food (TEF), ie the calories used to digest food and convert it into energy.

Research published in 2021 revealed that our BMR remains relatively consistent from 20 to 60 and then begins slow down as we age. So, you can’t do much to change your BMR (although adding muscle through strength training can help because muscle mass burns more calories than fat).

While our BMR is fairly constant, you can they temporarily affect your thermal effect of food metabolism depending on the type of food you eat because some foods require more calories to be converted into energy than other foods. Foods rich in protein, for example, have a high thermal effect, which means it requires your body to work harder to digest them, speeding up your metabolism. At the same time, there are foods that do not run the fat burning furnace and can actually harm your metabolism. And those worst foods you can eat if you want an accelerated metabolism consist of simple sugar-free sugars, such as white bread.

RELATED: 13 ways to boost metabolism and burn belly fat

How foods rich in simple sugars affect your metabolism

The best food for stimulating metabolism are the ones that take longer to digest and maintain a sense of satisfaction while the worst food for your metabolism are those that are rapidly converted to glucose.

The tool you can use to measure how long carbohydrate-containing foods need to be digested and converted to glucose is called the glycemic index. Foods with a high glycemic index take less time to digest so it quickly raises glucose levels in your bloodstream.

These simple carbohydrates – like sweets, fizzy drinks and sweet desserts – give your body a quick burst of energy because they break down quickly, but then, just as quickly, you will feel lethargy and hunger. They tend to get hungry and can encourage overeating, so foods with a high GI are associated with weight gain. By contrast, complex carbohydrates like whole grains that have a low GI tend to contribute to weight loss because they are digested longer and need more calories to do so.

Science

A 2010 study in the journal Food and nutrition research illustrated the difference by measuring post-meal energy expenditure over six hours after subjects ate either a processed food meal (a melted cheese sandwich on white bread) or a “whole food” sandwich made with cheddar cheese on multi-grain bread.

Comparing measurements from the two meals, the researchers found that subjects needed significantly more energy to digest a whole food sandwich than a processed food sandwich, and concluded that processed ingredients, especially white flour, reduced metabolism by 50%. Another study, this one in American Journal of Clinical Nutrition found that a diet with a high glycemic index encouraged overeating, weight gain and body fat, and a larger waist circumference in a sample of 191 Danes.

White bread is especially bad for your metabolism

“White flour has all the healthiest parts of wheat, e.g. fiber and nutrients, taken away, ”says a registered dietitian Lisa Moskovitz, RD, CDNCEO of the company NY Nutrition Group. Eating fiber makes white bread easy and quick to digest, so your metabolism doesn’t have to work faster and burn more calories to break it down, she says.

So, without a doubt, the worst food to eat if you want an accelerated metabolism is one that consists of simple sugar-free sugars. white bread can be a poster diet of those foods that slow down metabolism, with glycemic index of about 75, simply because we Americans eat so much. Foods are ranked at GI on a scale of 0 to 100, and pure glucose is rated at 100. Some cold grains have an even higher rank than white bread at about 81 on a scale. Other foods with a high GI, which slow down the metabolism, include granola, white rice, spaghetti, cookies, cakes, pastries, juice, almost anything that is refined and highly processed.

Take away

It’s hard to increase your metabolic rate at rest, but in the short term you can improve your fat-burning metabolism by exercising more, especially high-intensity exercise broken down into short intervals.

An even easier way is to avoid the worst foods for your metabolism and choose the best –protein-rich foods (lean meat, fish and Greek yogurt) and fiber such as beans and legumes, fruits and vegetables, and whole grains.

Reinforce this 17 delicious recipes with a simple can of beans.

Jeff Csatari

Jeff Csatari, a contributor to Eat This, Not That !, is responsible for editing Galvanized Media books and magazines and advising journalism students through the Zinczenko New Media Center at Moravian University in Bethlehem, PA. Read more

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