Top 20 Metabolic Foods And Culinary Herbs
Metabolism is a broad term for your entire body chemistry. It doesn’t just refer to how fast you burn energy, which is a common turn of phrase.
In fact your metabolism includes tens of thousands of biochemical reactions taking place continuously throughout your body.
(1) Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. PUBMED https://www.ncbi.nlm.nih.gov/pubmed/19661687
(2) Vinegar Improves Insulin Sensitivity to a High-Carbohydrate Meal in Subjects With Insulin Resistance or Type 2 Diabetes. https://diabetesjournals.org/care/article/27/1/281/26582/Vinegar-Improves-Insulin-Sensitivity-to-a-High
(3) Asparagus officinalis extract controls blood glucose by improving insulin secretion and β-cell function in streptozotocin-induced type 2 diabetic rats. PUBMED https://www.ncbi.nlm.nih.gov/pubmed/22221560
(4) Steroidal saponins from roots of Asparagus officinalis. PUBMED https://www.ncbi.nlm.nih.gov/pubmed/16280142
(5) Effects of Avocado (Persea americana) on Metabolic Syndrome: A Comprehensive Systematic Review. PUBMED https://www.ncbi.nlm.nih.gov/pubmed/28393409
(6) Monounsaturated Fat–Rich Diet Prevents Central Body Fat Distribution and Decreases Postprandial Adiponectin Expression Induced by a Carbohydrate-Rich Diet in Insulin-Resistant Subjects https://diabetesjournals.org/care/article/30/7/1717/26489/Monounsaturated-Fat-Rich-Diet-Prevents-Central
(7) Capsaicin as an anti-obesity drug. PUBMED http://www.ncbi.nlm.nih.gov/pubmed/24941669
(8) Endogenous fat oxidation during medium chain versus long chain triglyceride feeding in healthy women. PUBMED https://www.ncbi.nlm.nih.gov/pubmed/11033985
(9) Ginger Extract Ameliorates Obesity and Inflammation via Regulating MicroRNA-21/132 Expression and AMPK Activation in White Adipose Tissue. PUBMED https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266584/
(10) A high-protein diet for reducing body fat: mechanisms and possible caveats. PUBMED https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/
(11) Kovacs EM, Lejeune MP, Nijs I, Westerterp-Plantenga MS. Effects of green tea on weight maintenance after body-weight loss. Br J Nutr Mar 1, 2004;91(3):431-437.
(12) The effects of green tea on weight loss and weight maintenance: a meta-analysis. https://www.nature.com/articles/ijo2009135
(13) The Positive Effects of Yerba Maté (Ilex paraguariensis) in Obesity https://www.mdpi.com/2072-6643/7/2/730
(14) Plant-derived alternatives for hormone replacement therapy (HRT). PUBMED https://www.ncbi.nlm.nih.gov/pubmed/25436745
(15) Overview on the Antihypertensive and Anti-Obesity Effects of Secondary Metabolites from Seaweeds. PUBMED https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6070913/
(16) Almonds vs complex carbohydrates in a weight reduction program. https://pubmed.ncbi.nlm.nih.gov/14574348/
(17) Piperine’s mitigation of obesity and diabetes can be explained by its up-regulation of the metabolic rate of resting muscle. https://pmc.ncbi.nlm.nih.gov/articles/PMC5135373/
(18) Enhanced postprandial energy expenditure with medium-chain fatty acid feeding is attenuated after 14 d in premenopausal women. https://www.sciencedirect.com/science/article/pii/S0002916522043805
(19) Effects of Dietary Coconut Oil on the Biochemical and Anthropometric Profiles of Women Presenting Abdominal Obesity. https://aocs.onlinelibrary.wiley.com/doi/10.1007/s11745-009-3306-6
(21) A mixture of ginger phenolic compounds enhances mitochondrial function, activates AMPK, and reduces lipid accumulation in adipocytes. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0326690
(22) Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials. https://www.mdpi.com/2072-6643/12/1/157
(23) Protein, weight management, and satiety. American Journal of Clinical Nutrition. https://doi.org/10.1093/ajcn/87.5.1558S
(24) Regulation of abdominal adiposity by probiotics (Lactobacillus gasseri SBT2055) in adults with obese tendencies in a randomized controlled trial https://www.nature.com/articles/ejcn201019
(25) Low, moderate, or high protein yogurt snacks on appetite control and subsequent eating in healthy women. https://www.sciencedirect.com/science/article/abs/pii/S0195666312003832
(26) Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans https://www.sciencedirect.com/science/article/pii/S000291652323508X
(27) Epigallocatechin Gallate Supplementation Alleviates Diabetes in Rodents https://www.sciencedirect.com/science/article/pii/S0022316622084711
(28) Antiobesity Effects of yerba maté Extract (Ilex paraguariensis) in High-fat Diet–induced Obese Mice https://onlinelibrary.wiley.com/doi/10.1038/oby.2009.158
(29) Ilex paraguariensis extract ameliorates obesity induced by high-fat diet: potential role of AMPK in the visceral adipose tissue. https://pubmed.ncbi.nlm.nih.gov/18314006/
(30) Protein, weight management, and satiety. https://www.sciencedirect.com/science/article/pii/S0002916523236643
(31) Egg Protein as a Source of Power, Strength, and Energy. https://www.researchgate.net/publication/232241300_Egg_Protein_as_a_Source_of_Power_Strength_and_Energy
(32) Egg breakfast enhances weight loss. https://pmc.ncbi.nlm.nih.gov/articles/PMC2755181/
(33) Dietary Inorganic Nitrate Improves Mitochondrial Efficiency in Humans https://www.cell.com/cell-metabolism/fulltext/S1550-4131(11)00005-2
(34) Biosynthesis of ecdysone and ecdysone phosphates in spinach. https://www.sciencedirect.com/science/article/abs/pii/S0031942200897319?via%3Dihub
(35) Cinnamon induces browning in subcutaneous adipocytes. https://www.nature.com/articles/s41598-017-02263-5
(36) Cinnamon: Potential Role in the Prevention of Insulin Resistance, Metabolic Syndrome, and Type 2 Diabetes. https://journals.sagepub.com/doi/10.1177/193229681000400324
(37) Cinnamon in glycaemic control: Systematic review and meta analysis. https://www.clinicalnutritionjournal.com/article/S0261-5614(12)00075-1/abstract
(38) The Effect of Cumin cyminum L. Plus Lime Administration on Weight Loss and Metabolic Status in Overweight Subjects: A Randomized Double-Blind Placebo-Controlled Clinical Trial. https://pmc.ncbi.nlm.nih.gov/articles/PMC5065707/
(39) A meta-analysis of cumin (Cuminum cyminim L.) consumption on metabolic and anthropometric indices in overweight and type 2 diabetics. https://www.sciencedirect.com/science/article/abs/pii/S1756464618301129
(40) Salmon Food-Specific Compounds and Their Metabolites Increase in Human Plasma and Are Associated with Cardiometabolic Health Indicators Following a Mediterranean-Style Diet Intervention. https://www.sciencedirect.com/science/article/pii/S0022316623726783
(41) Omega-3 fatty acids in obesity and metabolic syndrome: a mechanistic update. https://pmc.ncbi.nlm.nih.gov/articles/PMC7561009/
(42) Curcumin Inhibits Adipogenesis in 3T3-L1 Adipocytes and Angiogenesis and Obesity in C57/BL Mice. https://www.sciencedirect.com/science/article/pii/S0022316622067487
In saying that, you can still have a sluggish metabolism and a high metabolism, and that is commonly measured in a lab by the amount of heat emitted by your body.
Things that interfere with your metabolism are called toxins. In other words, they interfere, block, disrupt or destroy the natural flow of biochemical signals, enzymes, and communications within the body.
Alcohol and drugs are prime candidates, but processed fats, sugars, and a multitude of other additives and environmental toxins can also cause metabolic disturbances.
This is especially evident with our modern epidemics of metabolic disease, hormonal disorders, and the mental health crisis.
Today we’re going to look at my top 20 specific foods and herbs that can help boost metabolic rate and a healthy fat metaoblism.
They do this by providing nourishment and assisting the removal of metabolic toxins.
Enjoy!
1. Almonds For Boosting Metabolism
Almonds Improve markers of abnormal lipid metabolism, support weight reduction programs, and reduce coronary heart disease risk factors without causing weight gain. (16)
- Almond-enriched low-calorie diets improve many abnormalities linked to metabolic syndrome.
- Both almond-supplemented and other low-calorie diets effectively reduce body weight more than long-term drug treatments.
- Almond-enriched diets lead to greater and more sustained weight loss over 24 weeks compared to diets with self-selected complex carbs.
- Adding almonds to a low-calorie diet offers a new way to support weight management and address obesity-related public health issues.
2. Apple Cider Vinegar For Boosting Metabolism
Apple Cider Vinegar is popular in salad dressings and can be added to water to stimulate digestion.
- The effects of vinegar intake on the reduction of body fat mass were investigated in obese Japanese in a double-blind trial. Bodyweight, BMI, visceral fat area, waist circumference, and serum triglyceride levels were significantly lower in both vinegar intake groups than in the placebo group. In conclusion, daily intake of vinegar might be useful in the prevention of metabolic syndrome by reducing obesity. (1)
- Acetic acid in apple cider vinegar can improve insulin sensitivity and lower blood sugar spikes after meals, stabilizing energy metabolism and reducing fat storage, which supports a more efficient metabolic rate.
(2)
3. Asparagus For Boosting Metabolism
This tasty veggie is a nutrient powerhouse. Enjoy it steamed or grilled, or toss chopped spears into salads.
- One study with rats showed that asparagus extract exerts anti-diabetic effects by improving insulin secretion and pancreas cell function, as well as the antioxidant status. (3)
- Nine different steroidal components have been found in Asparagus which may explain why it’s been traditionally recognized as the plant of virility. (4) The full metabolic effect of this plant is yet to be understood.
4. Avocado For Boosting Metabolism
The protein in this fruit contains all 9 essential amino acids, plus heart-healthy omega-3 fatty acids.
- Avocado is a well-known source of carotenoids, minerals, phenolics, vitamins, and fatty acids. The lipid-lowering, antihypertensive, antidiabetic, anti-obesity, antithrombotic, antiatherosclerotic, and cardioprotective effects of avocado have been demonstrated in several studies. (5)
- Avocado, rich in monounsaturated fatty acids (MUFAs) like oleic acid, boosts fat oxidation (burning fat for energy), supporting a higher metabolic rate and sustained energy levels, especially when replacing saturated fats in the diet.
5. Black Pepper For Boosting Metabolism
- Researchers found a new way to fight obesity and type 2 diabetes: by ramping up the energy-burning rate in your resting muscles. This happens by changing certain muscle proteins from a “super-chilled” low-energy mode to a more active, higher-energy mode.
- They tested over 2,000 compounds and discovered that piperine—the key active ingredient in black pepper—can make this switch happen, which was verified through detailed lab measurements.
- Piperine works specifically on fast-twitch muscles (the ones used for quick movements), boosting their energy use by about 66%, but it doesn’t affect slow-twitch muscles, heart tissue, or how muscles perform when active or at rest.
- Earlier studies on animals showed piperine helps reduce obesity and diabetes symptoms, and this new research points to its muscle-boosting effects as a big reason why.
- Overall, piperine looks like a great starting point for creating new treatments that rev up muscle metabolism to help manage weight and blood sugar issues.
6. Chili (Cayenne) Pepper For Boosting Metabolism
Studies show that eating spicy foods like chili (cayenne) peppers may help speed up metabolism. Cayenne improves fat burning. Cayenne ingestion has been shown to increase energy expenditure through the activation of brown adipose tissue in humans. (7)
- Lab studies highlight capsaicin—the spicy compound in chili peppers—as a strong anti-obesity agent, working through intestinal mucosal afferent nerves to better distribute body fat between visceral and subcutaneous sites, while activating transient receptor potential vanilloid-1 (TRPV1) channels to prevent adipogenesis (fat cell formation) and involving neurogenic mechanisms to regulate fat metabolism via TRPV1-sensitive sensory nerves.
- It activates a neural pathway that selectively boosts the central network controlling brown adipose tissue (BAT) sympathetic nerve activity in response to gastrointestinal TRPV1 stimulation, reduces metabolic dysregulation in obese/diabetic models by enhancing adiponectin expression and its receptor, and exerts dual effects in adipose tissue and liver on peroxisome proliferator-activated receptor alpha (PPARα) and TRPV1 expression/activation for improved fat handling.
- In white adipose tissue (WAT), capsaicin alters thermogenesis and lipid metabolism-related proteins, induces apoptosis (programmed cell death) in adipocytes, and inhibits adipogenesis in preadipocytes.
- Population data links consumption of capsaicin-containing foods to lower obesity rates, with clinical evidence showing both oral and gastrointestinal exposure increase satiety, reduce energy and fat intake (stronger with oral sensory effects), and bioactive capsaicin components support weight maintenance post-hypocaloric diet.
- Taken 1 hour before low-intensity exercise, capsaicin enhances lipolysis (fat breakdown) in those with hyperlipidemia or obesity; capsinoid ingestion (a related compound) boosts energy expenditure via BAT activation in humans and nearly significantly increases fat oxidation, with genetic variants possibly predicting response.
7. Cinnamon For Boosting Metabolism
Far from justr a flavouring, cinnamon is acutally a powerful herbal medicine with far reaching benefits inlcuding metabolism boosting.
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Cinnamon, rich in cinnamaldehyde and polyphenols, boosts your metabolism by enhancing thermogenesis (heat production) in fat cells, helping your body burn more calories and fat while supporting sustained energy levels. (35)
- Its polyphenols improve insulin sensitivity by activating pathways like AMPK (adenosine monophosphate-activated protein kinase), reducing fat storage and increasing fat oxidation, which keeps your metabolic rate high and energy steady. (36)
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Regular use of cinnamon (e.g., 1–3 grams daily, about ½–1 tsp) can modestly increase energy expenditure and aid weight management. (37)
8. Coconut oil For Boosting Metabolism
Unlike long-chain fats, coconut oil contains medium-chain fats, which once absorbed, go directly to the liver to be turned into energy. This makes them less likely to be stored as fat. (8)
- Coconut oil contains medium-chain triglycerides (MCTs), like lauric acid, which are quickly absorbed and sent to the liver for energy, giving your metabolism a temporary boost by increasing calorie burning compared to longer-chain fats found in other oils. (18)
- Studies show that eating coconut oil can raise your resting metabolic rate for a short time (up to two weeks), helping your body burn more fat through a process called lipolysis, where fats are broken down for energy. (18)
- In women with excess body fat, coconut oil slightly reduced waist size and improved “good” HDL cholesterol levels compared to other oils, supporting better fat metabolism and energy use without increasing bad cholesterol significantly. (19)
9. Cumin For Boosting Metabolism
A common aromatic seed used in Aisan dishes, cumin iads in digestion and adds a wonderful flavour to food, but also has many therapeutic and metabolic benefits.
- Cumin seeds, containing bioactive compounds like cuminaldehyde, boost your metabolism by promoting thermogenesis (heat production) and enhancing fat oxidation, helping your body burn more calories and fat for sustained energy. (38)
- Cumin seeds, rich in polyphenols and cuminaldehyde, boost metabolism by reducing body weight, improving glycemic control, and enhancing lipid metabolism (lowering triglycerides and LDL cholesterol while raising HDL cholesterol), supporting fat oxidation and energy expenditure in overweight and type 2 diabetes populations, as shown in a meta-analysis of seven randomized controlled trials.
(39)
10. Eggs For Boosting Metabolism
- DIT increases calorie burning and support fat loss while keeping energy levels high by preserving muscle mass. (30)
- The leucine in egg protein stimulates muscle protein synthesis, which raises resting metabolic rate by maintaining lean muscle, helping burn more fat and providing sustained energy for daily activities. (31)
Eggs promote satiety due to their protein and healthy fats (like phospholipids), reducing hunger and calorie intake, which supports fat-burning metabolism and stable energy by preventing overeating. (32)
11. Ginger For Boosting Metabolism
Traditionally used to relieve digestive complaints, ginger is also known to improve blood circulation. In one study with rats, findings suggest that ginger inhibits body weight gain and adipose tissue on a high-fat diet. Additionally, ginger reduces lipid levels in blood serum and liver and promotes lipid excretion through feces. (9)
- Ginger root contains bioactive compounds like 6-gingerol, 8-gingerol, 10-gingerol, and shogaols, which rev up your metabolism by boosting thermogenesis (heat production) in fat tissue, helping your body burn more calories and fat for energy. (21)
- In lab studies, gingerols activate AMPK (adenosine monophosphate-activated protein kinase) and increase mitochondrial density in fat cells, enhancing lipolysis (fat breakdown) and reducing fat storage, which supports a faster metabolism and sustained energy levels. (21)
- Ginger supplementation improves glycemic control and lipid profiles in people with type 2 diabetes, reducing blood sugar and cholesterol levels, which helps optimize energy metabolism and supports fat burning. (22)
12. Greek yogurt For Boosting Metabolism
This thick and creamy treat packs nearly twice as much protein as other dairy sources. It has as much protein as eggs, lentils, or cottage cheese. It also makes a great probiotic, especially when combined with fruit. This will all help balance your metabolism. (10)
- Greek yoghurt, packed with high protein content, boosts your metabolism by increasing diet-induced thermogenesis (the energy used to digest food), helping your body burn more calories and support fat loss while maintaining muscle mass for sustained energy. (23)
- Its probiotics, like Lactobacillus strains, improve gut health, which enhances nutrient absorption and metabolic efficiency, supporting better fat metabolism and stable energy levels by balancing blood sugar. (24)
Greek yoghurt promotes satiety due to its protein and fat content, reducing overall calorie intake, which indirectly supports fat burning by preventing overeating and maintaining a healthy metabolic rate. (25)
13. Green Tea For Boosting Metabolism
Clinical studies suggest that green tea extract may boost metabolism and help burn fat. One study found that the combination of green tea and caffeine improved weight loss and maintenance in people who were overweight and moderately obese. (11)
- Green tea, rich in catechins like epigallocatechin gallate (EGCG), boosts your metabolism by enhancing thermogenesis (heat production in the body), helping you burn more calories and fat, especially during rest or light activity, for increased energy. (12)
- The combination of EGCG and caffeine in green tea increases fat oxidation (the breakdown of fat for energy), particularly in the short term, supporting a higher metabolic rate and sustained energy levels throughout the day. (26)
Green tea improves insulin sensitivity and reduces fat accumulation by influencing adipocyte function (fat cell activity), which helps maintain a healthy metabolism and supports fat-burning processes. (27)
14. Oranges For Boosting Metabolism
Oranges are not just a delicious snack food, easy to grow at home, and great eating at any time of year, but also a fantastic metabolic food, especially when added to smoothies with the skin on.
- Oranges, especially bitter oranges, contain p-synephrine, which boosts metabolism by stimulating beta-3 adrenergic receptors (β3-ARs), increasing thermogenesis (heat production) and lipolysis (fat breakdown), helping your body burn more calories and fat for energy. (44)
- Oranges also provide polyphenols (like hesperidin and naringin) that work synergistically with p-synephrine, improving insulin sensitivity and reducing fat accumulation, which supports efficient energy metabolism and fat-burning processes. (45)
15. Salmon For Boosting Metabolism
We all know that salmon contains good fats and protein, which are excellent for healthy metabolism, but lets explore a couple of studies.
- Salmon, rich in omega-3 fatty acids (like EPA and DHA), boosts metabolism by enhancing fat oxidation, helping your body burn fat more efficiently for energy, especially when part of a calorie-controlled diet, supporting sustained energy levels. (40)
- Salmon, rich in n-3 PUFAs (like EPA and DHA), boosts metabolism by promoting adipogenesis (new fat cell formation) and reducing adipocyte size, leading to healthier fat tissue that supports fat oxidation and a higher metabolic rate, enhancing energy levels. (41)
16. Spinach For Boosting Metabolism
Of all the leafy greens, spinach boasts the highest protein content, plus Spinach typically contains high levels of nitrates, averaging around 1000–3000 mg/kg (or 17 mmol/kg), making it one of the top nitrate-rich vegetables,
- Spinach, packed with nitrates boosts energy metabolism by improving mitochondrial efficiency in muscles, (by boosting nitric oxide production in the body) helping your body burn more calories and fat for sustained energy, especially during physical activity. (33)
- Ecdysone (a phytoecdysteroid ) is produced by several plants, including spinach, and was very early on shown to increase muscle mass. (14)
- Regular consumption of spinach (e.g., 1–2 cups daily) may support a modest metabolic boost through ecdysteroids like 20HE, but effects are stronger when combined with exercise or a diet that enhances muscle mass and fat metabolism. (34)
17. Seaweed For Boosting Metabolism
Seaweed (macroalgae) is a great source of iodine, a mineral required for the production of thyroid hormones and the proper function of your thyroid gland, which controls your entire metabolism.
Kelp and Karengo are the most commonly consumed edible forms.
- Seaweed kelp, rich in iodine, boosts metabolism by supporting thyroid function, which regulates thyroid hormones (like T3 and T4) to increase resting metabolic rate and enhance fat burning, helping maintain steady energy levels. (46)
- Several compounds including peptides, phlorotannins, polysaccharides, carotenoids, and sterols, isolated from brown, red, and green macroalgae exhibit significant anti-obesity properties. (15)
18. Turmeric For Boosting Metabolism
Turmeric is getting a lot of attention as an antiiflmmatory and aticancer medicine, but it’s metabolic benefits are not to be overlooked.
- Curcumin activates AMPK (adenosine monophosphate-activated protein kinase) and upregulates UCP1 (uncoupling protein 1), increasing fat oxidation and reducing fat storage, which supports a faster metabolic rate and consistent energy. (42)
- Turmeric improves insulin sensitivity and reduces inflammation by modulating PPARγ (peroxisome proliferator-activated receptor gamma), helping regulate blood sugar and support energy metabolism for efficient fat burning. (43)
19. Water For Boosting Metabloism
Water makes up over 60% of your body and dehydration is a major problem for the entire metabolism. Not only that but our thirst signal is often mistaken for hunger, so it always pays to drink water before you eat food as this will reduce overeating.
Water has zero calories and zero fat so it’s the absolute ultimate superfood for controlling weight.
20. Yerba Mate For Boosting Metabloism
Yerba mate tea is a beverage made from the dried leaves and twigs of the Ilex paraguariensis plant, a tree native to South America.
- Yerba mate tea contains caffeine and polyphenols like chlorogenic acid, which boost thermogenesis (the body’s heat production), increasing your metabolic rate and helping burn more calories and fat for sustained energy. (13)
- Its bioactive compounds, including caffeoylquinic acids, enhance fat oxidation (breaking down fat for energy) and improve insulin sensitivity, supporting a faster metabolism and stable energy levels, especially in overweight individuals. (28)
- Yerba mate reduces fat accumulation by influencing adipogenesis (fat cell formation) and upregulating genes like PPARγ and UCP1 in brown adipose tissue, which promotes fat burning and boosts energy expenditure. (29)
Conclusion
These are just a few of the many metabolic-boosting foods and herbs. Adding these simple things into your diet in larger amounts and more regularly will help not only boost your metabolism but support general health.
