When it comes to a healthy metabolism and digestive system, this is supported through a balanced diet, ample hydration, regular exercise and sleep. One food pairing you might not be aware of that could be detrimental to your metabolism and energy, is those that are ‘starchy’ and ‘acidic.’ We checked in with health experts and did some research to learn more about these two kinds of foods and what to replace them with for not only a swifter metabolism, but also smoother digestion overall.
Read on for tips and suggestions from Trista Best, MPH, LD, RD, registered dietitian at Balance One Supplements, Lisa Richards, registered nutritionist and creator of The Candida Diet, and Dana Ellis Hunnes, PhD, MPH, RD, senior dietitian at UCLA medical center.
First Off, What Does 'Starchy' Refer To?
While you might already be aware that acidic foods and beverages (like tomato sauce, soda, dairy, etc) can lead to bloating and indigestion, this is also true when it comes to starchy foods. According to Healthline, starches are the "most commonly consumed type of carb."
These foods are classified as complex carbs, since they consist of "many sugar molecules joined together." One common way you might consume acidic foods paired with starchy ones is with your favorite bowl of pasta. If you ever feel bloated or sluggish after eating that kind of meal, this could be why.
WedMD explains that a cup of cooked spaghetti has "43 grams (g) of carbohydrates, 36 of which come from starch." Pasta is a simple carbohydrate, which the outlet notes means your body breaks it down into glucose (energy) quickly, which causes a spike in your blood sugar.
Unfortunately, simple carbs don’t keep you "feeling full for long," so you’re more likely to eat more and "gain excess weight." This is a no-no for your metabolism. While this might seem alarming, it does *not* mean you have to give up pasta, as switching to whole-grain iterations, fiber-filled chickpea-based noodles, and other options exist. When those are paired with healthy tomato sauces and measured in accurate portion sizes for your needs (an expert can help with that!) a pasta dish can still be nutritious and beneficial.
How Processed Starches Negatively Affect Your Metabolism
The "least healthy type of carbohydrate" to eat, Hunnes says, are "ultra-processed, refined carbohydrates" that are frequently found in packaged foods and "fried anything (french fries/onions etc)." These starchy foods, she says, "provide no nutritional benefit," and they are often "devoid of vitamins and minerals, antioxidants, and anti-inflammatory compounds." This, she warns, is "terrible for the metabolism" because it leads to insulin spikes, increases in IGF-1, an inflammatory marker, and increases risk for chronic diseases and deposition (fat storage) of calories in the body.
What to Eat Instead
Hunnes stresses that it is best to eat the "least-processed carbohydrates possible," such as whole grains, nuts, seeds, legumes, fruits, and vegetables, "in their natural form, unprocessed." These, she emphasizes, are "not harmful for our metabolism and are anti-inflammatory, high in fiber, and help regulate weight." Best agrees, and says that "non-starchy vegetables like broccoli and cauliflower are rich in fiber, protein, and/ or healthy fats which help to keep you full and satisfied while not increasing your calorie intake significantly."
Richards points out that avoiding refined carbohydrates in the form of sides and fillers, like bread, is a "quick and easy way to make your meals healthier." She advises "choosing vegetables over starch-based sides like white rice and pasta." Choosing grilled foods over fried, she concludes, will "reduce the amount of saturated fat consumed and opting for lean meats like fish or chicken over beef will also make your meal healthier."
