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Top Best Foods for Optimal Metabolic Health Revealed

Top Best Foods for Optimal Metabolic Health Revealed

Metabolic health is a key to good overall health. Metabolic health is defined as the process by which you consume macro-nutrients such as proteins, fats, and carbohydrates… and then turn them into energy for your body’s use.

Let’s jump into it.  


Table Of Contents:

The Importance of Metabolic Health 

Metabolic health is the cornerstone of your body’s functionality, governing how we convert food into energy and much more.

Eating the best foods for optimal metabolic health makes sure everything in your body runs smoothly, from blood sugar levels, blood pressure, and oxidative stress, to heart beats.

How Insulin Resistance Affects Your Body

Blood sugar is about having fuel for our bodies; too little or too much can throw us off balance. Keeping it steady ensures our engines run without a hitch and avoids health complications of metabolic syndrome.

When you add the best foods for optimal metabolic health to your diet, you support your metabolism, blood sugar uptake, and potentially even your weight.

There are three key ways to keep your blood sugar in balance. And like a 3-legged stool only stands if all the legs are there, your body functions best when all three are being optimally addressed simultaneously.

  • Maintain an active lifestyle: Regular exercise helps keep those numbers down.
  • Eat right: Focus on foods that are friends with your metabolism – think veggies, lean meats, a little fruit. Basically a Mediterranean diet. 
  • Sleep well: Never underestimate getting a full 7 to 9 hours of actual sleep every night. It helps regulate stress and appetite hormones which you won’t get by skimping on sleep. 

Now you’re armed with fundamental knowledge. But remember — knowing is only half the battle. Applying this info will truly make waves towards improving your metabolic health game.

Best Foods for Optimal Metabolic Health

Walnuts

Walnuts are packed with healthy fats, minerals, and antioxidants. These little powerhouses can give your metabolism a serious boost, which makes them one of the best foods for optimal metabolic health.

Walnuts are also excellent for your heart and brain!

Greek Yogurt with Berries

Greek yogurt topped with berries? Yes, please! Merging these flavors isn’t just a treat for your taste buds; it’s a feast brimming with nutrients.

It’s loaded with protein and probiotics from the yogurt and antioxidants and fiber from the berries. Skip the sugar and let the berries be your sweetener. Sugar is no friend to your metabolic health.

These benefits put Greek yogurt with berries on the list of best foods for optimal metabolic health.

Non-Starchy Vegetables

Incorporating green and non-starchy veggies into your meals means better-controlled glucose levels and an optimized metabolism.

  • Cabbage: Not just for coleslaw.
  • Lettuce: The base of any great salad.
  • Green beans: Crunchy goodness.
  • Broccoli: Enjoy the benefits of sulfuraphane.
  • Asparagus: Tasty baked with a little olive oil and Parmesan cheese. 

Skip starchy veggies such as corn, potatoes, and peas… or save them for special occasions. 

Choose Low-Mercury Fatty Fish for Heart Health

Fatty fish, rich in omega-3 fatty acids like EPA and DHA, provide numerous health benefits. They support heart health, brain function, eye health, joint health, skin integrity, and weight management.

These benefits make fatty fish an essential component of a healthy diet and among the best foods for optimal metabolic health.

But let’s keep it low on mercury—think salmon or sardines—for safe consumption without compromising on those benefits. Mercury is toxic, and can affect many different body systems. 

Lean Meats 

Consumption of lean meats – chicken, turkey, even lean grass-fed beef cuts are a valuable addition to a healthy diet — providing vitamin B-12, iron, and zinc — in addition to niacin, B-6, phosphorus, and potassium.

Whey Protein – A Healthy Minimally Processed Protein

Now for another protein superstar… Whey protein powder is quickly assimilated and supports your bones and muscle mass. As you age, your muscles require more protein support.

Studies show that you need to increase protein intake as you get older, especially if you’re over 65. 

Protein powder can give you up to 20 grams of your daily 100+ grams daily need. Whey protein may not be as satiating as lean meats, but it’s a great adjunct and represents a great strategy for increasing protein levels.

A diet high in protein can level out your blood sugar and keep you from having high spikes and low valleys.                    

Apple Cider Vinegar 

Drinking water infused with apple cider vinegar (ACV) before meals has also been studied as a way to control post-prandial blood sugar. It helps prevent blood sugar spikes, by slowing stomach emptying after eating. 

In addition, ACV also supports insulin sensitivity. This is true if you’re eating a high-carb meal, but doesn’t seem to be true if you’re eating a low-carb or high-fiber meal. 

Strategies to Improve Insulin Sensitivity

Improving insulin sensitivity is like giving your body a secret weapon against high blood sugar levels.     

When you eat the best foods for optimal metabolic health; you’re consuming potential energy that can support health and avoid metabolic problems. 

  • Cut down on or eliminate processed foods: These are often packed with hidden sugars and trans-fats that do no favors for your insulin sensitivity. Sugars and trans-fats also damage cells and organs. Foods that grow in the dirt or have a mother are good. Things in a bag or box or drive-through, not so much. 
  • Pick fiber-rich foods: Think vegetables, nuts, and seeds. Adding fiber to your diet acts as a brake on sugar’s rush into your blood, effectively smoothing out those sharp rises. 
  • Favor healthy fats: Avocados, olive oil, and nuts – these are your allies in improving insulin sensitivity. 
  • Protein: Protein is satiating and lasts in your system, so it helps stabilize your blood sugar and reduce spikes after meals.
The diabetic measurement or Fast Accurate Blood Glucose meter On Blood Glucose Level table.

Understand Your Fasting Blood Sugar

Fasting blood sugar tells how well your body maintains its glucose level after an overnight fast. A stable fasting blood sugar level means you’re doing something right in managing both what and when you eat.

Ideally, you want your fasting blood sugar to be 70 to 100. 

Tips to Maintain Healthy Blood Sugar Levels 

Maintaining healthy blood sugar levels is essential for keeping energy steady all day long without those dreaded peaks and valleys. Here are some quick tips:

  1. Avoid sugary drinks. Water is king but if you need flavor add lemon or mint leaves instead of reaching for soda or juice. Drinking pure sugar or fructose is an especially bad practice for blood sugar. 
  2. Eat regular meals. Keeping meal times consistent helps regulate your body’s internal clock which supports better glycemic control.
  3. Mix up macronutrients. Pair carbs with proteins or healthy fats during meals to slow digestion and further prevent sudden spikes. Never eat so-called “naked carbs.”
  4. Stay active. Even light walking after meals can help lower postprandial (post-meal) glucose levels significantly. Try for at least 30 minutes after meals. 
  5. Consider taking a blood sugar supplement such as UltraMetabolic™ that supports optimal blood sugar uptake by the cells in your body.

The path towards improved insulin sensitivity doesn’t have one single map because every journey starts differently based on where we stand today regarding our metabolic health and what our goals are.

💡 Key Takeaway: 

Boost your insulin sensitivity and keep blood sugar levels in check by eating less processed food, loading up on fiber and healthy fats, staying hydrated with water, eating regularly, balancing macronutrients at meals, and keeping active. 

Your diet isn’t just about food; it’s your secret weapon against high blood sugar. And it needs its allies, exercise and sleep, to serve you best.

Healthy Fats in Metabolic Health 

Not all fats are villains. Some are actually good for you. There’s a world of difference between the fats you find in an avocado versus those in a bag of potato chips.

Monounsaturated and polyunsaturated fats are like your allies, battling against serious health threats. 

Trans fats in margarine and almost all packaged foods are enemies that taste flavorful while playing Benedict Arnold for your health. Seed oils can destroy your health.

Saturated fats like butter and cream are not the villains you’ve been led to believe. 

But moderation is probably a good idea, especially if losing weight is a challenge for you. Healthy fats help keep our hearts running smoothly by improving cholesterol levels.

Best foods for optimal metabolic health rich in these healthy fats include nuts, seeds, avocados, olive oil, and yes, even butter and cheese. 

Avocado Oil 

Talking about monounsaturated without giving avocado oil its moment would be criminal. This green gold is as versatile as they come – perfect for dressing salads or cooking at high heat thanks to its high smoke point.

Studies show avocados aren’t just good on toast. They support heart health with their abundance of oleic acid (that’s a very beneficial type of fat). 

Even Worse than Saturated Fats? 

A major culprit that’s far worse than butter and cheese is seed oils — think, soybean oil, canola oil, and corn oil. They do a lot of damage to arteries, yet most people consider them healthy oils. We published a previous article on their dangers.

💡 Key Takeaway: 

Not all fats are bad news. Embrace healthy fats for heart health, but skip seed oils and trans fats.

Remember, avocados over potato chips can make a world of difference.

Foods to Avoid for Better Metabolic Outcomes

Ever wonder why that sugar rush feels so good but crashes so hard? Elevated sugar intake throws your metabolic processes into chaos, severely disrupting their normal function.

When you eat a lot of sugar, your body goes into overdrive trying to manage it all. 

Baked Goods and Refined Grains

Baked goods and refined grains are the ultimate frenemies of anyone trying to maintain good metabolic health.

Sure, they taste amazing but they’re essentially stripped of nutrients during processing—leaving behind fast-digesting carbs that process exactly like sugar. 

Opting for whole grains instead helps keep those spikes at bay. But protein and fats are far friendlier.

Tackling Sugar Spikes Through Mindful Eating

  • Eat slowly: Give your brain time to catch up with your stomach—you might find you’re full sooner than you think.
  • Pick fiber-rich foods: Fiber helps slow down glucose absorption, keeping those spikes under control.
  • Savor natural sweetness: Enjoy raw fruits or berries, whose natural sugars come bundled with fibers—they’re way better than processed sweets, or even the fruit juice of the same fruit which lacks the fiber.
  • Avoid sugary drinks: Swap out sodas for water or unsweetened tea.

Mindful eating is about tuning into what truly nourishes us beyond our taste buds. Next time before reaching for processed foods wrapped in shiny packaging ask yourself—is this going help my metabolism stay fit?

💡 Key Takeaway: 

Ditch the sugar rush and processed junk for better metabolic health. Choose whole grains, proteins, healthy fats, eat slowly, and hydrate with water or tea to keep your metabolism in check.

Maintaining a Healthy Weight 

Ever heard the saying, “Muscle weighs more than fat”? Well, it’s not just gym talk. It’s science. 

More muscle mass means your body burns calories faster, even when you’re Netflix-ing. Building muscle mass helps keep that metabolism revved up.

Strategies to Reduce Body Fat

Proteins are your best friends here—think chicken, a grass-fed burger, or a nice piece of salmon. Pair these with fiber-packed veggies like broccoli or spinach for meals that fight fat without leaving you famished.

Dietary Approaches to Support Weight Loss

  • Hydration Station: Drinking water before meals can make you feel fuller, so you eat less.
  • Cut the Sugar: Reducing sugar intake is key. And after a bit, you won’t miss it a bit. 
  • Eat Regularly: Small frequent meals help prevent overeating later on.

Foods That Naturally Boost Your Metabolism

Let’s start with green tea—a superhero in boosting metabolism thanks to its catechins and caffeine content (Healthline).

Then there are chili peppers spicing things up by increasing calorie burn and reducing appetite—all thanks to capsaicin (Medical News Today). 

Don’t forget protein-rich eats like eggs which demand more energy from your body during digestion—it’s all about getting those metabolic fires burning.

Conclusion

So, there you have it. Diving into the best foods for optimal metabolic health unveils an arsenal in your health crusade. We’ve walked through walnuts to whey protein, avocados to lean meats.

And even a metabolic helper like UltraMetabolic™.

This isn’t rocket science or some hidden knowledge locked away in a vault. It’s straightforward and practical advice.

Selecting the best foods for optimal metabolic health could transform how your body feels and functions every day. Whole books have been written about it. 

So go ahead—implement those dietary changes today, because one thing is certain: Prioritizing healthy eating is always in fashion! And today is the first day of the rest of your life — the perfect time to get started!

THIS ENTRY WAS POSTED BY ADAM PAYNE

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Top Best Foods for Optimal Metabolic Health Revealed

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