If you are a diabetic, understanding the importance of a healthy diet is essential. Adopting healthy eating habits can help you manage your condition and body weight, ward off other diseases, and increase your metabolism. Some good-for-you foods, such as fruits and vegetables, may not please your palate but they can increase your metabolism. Practice portion control when consuming metabolism-boosting foods.
About Metabolism
Metabolism, which occurs at various speeds, refers to the chemical changes in cells that produce energy for physiological processes and functions, such as muscle contraction or digestion. During metabolism, the body converts foods and beverages, which are composed of fats, proteins and carbohydrates, into glucose and acids. If the glucose and acids remain unused, your body’s fat, muscles, liver and other tissues store them for future use.
The Glycemic Index
The glycemic index, or GI, helps diabetics avoid foods and beverages that wreak havoc on blood glucose levels by assigning them a numerical ranking based on how they affect blood glucose levels. Foods and beverages containing carbohydrates belong to one of three GI categories: low ranked with an index of 55 or below, medium ranked with an index between 56 and 69, and high ranked with an index equal to or above 70. Using the GI as a guide helps you choose diabetic-friendly items that will aid your weight loss or maintenance efforts.
Flaxseeds
Flaxseeds, or flax, contain omega-3 and -6 fatty acids, which are polyunsaturated fatty acids that boost metabolism by initiating thermogenesis, or the burning of body fat to produce heat and increase metabolism. Flax provides the body with protein, which helps repair and build muscle, and contains soluble and insoluble fiber. Fiber cleanses the colon by removing metabolic waste and toxins and induces a feeling of satiety, which helps eliminate excess calorie consumption. Grind flaxseeds using a coffee grinder to ensure digestion and sprinkle in your cereal, add to sugar-free muffin or pancake mix, or add a teaspoon of flaxseed oil to your coffee.
Fish
Fish, such as mackerel, tuna, salmon and sardines, contain omega-3 fatty acids and increase metabolism via thermogenesis. Baked, broiled or steamed fish contain fewer calories than other sources of meat, and because of its minimal carbohydrate content, have a low GI value. Fried, breaded fish negates these benefits because of excess calorie consumption. The American Diabetes Association recommends incorporating fish into your diet two to three times weekly.
Apples
An apple a day may not always keep the doctor away but it can boost your metabolism. Raw apples require more metabolic energy to undergo digestion because the nutrients have not been destroyed by the cooking process. Apples are also fiber-rich, which requires more metabolic energy during digestion. Furthermore, apples contain pectin, which fight fat absorption, and have a low GI ranking.
Dark Green, Leafy Vegetables
The American Diabetic Association considers dark green, leafy vegetables, such as spinach and kale, powerhouse foods because they have few calories, minimum carbohydrates and a low GI ranking. Spinach and kale contain nutrients that are lacking in the typical American diet, such as potassium, calcium, magnesium, fiber, and vitamins A, C and E. The American Diabetic Association further reports that because these vegetables are nutrient-dense and contain little calories, “you can’t eat too much.”
References
- MedlinePlus; Metabolic Disorders; August 2011
- Oregon State University, Linus Pauling Institute; Glycmc Index and Glyceic Load; Jane Higdon; December 2005
- MedlinePlus; Fish Oil; August 2011
- Ask Dr. Sears: Flax Seeds and Flax Oil
- Medifast Health; Foods to Boost Your Metabolism; July 2011
- American Diabetes Association: Diabetes Superfoods
- Weight-control Information Network; Better Health and You; March 2008
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