Foods That Have a High Thermic Effect
By Vishwanthar on Nutrition
February 21, 2013
Lean proteins and complex carbohydrates are the two food groups that have a higher thermic effect and will increase your metabolic rate more than any other type of food.
Lean protein foods such as chicken, egg whites, and white fish have the highest thermic effect at almost 30 percent. This means that if you eat 100 calories of chicken, almost 30 of those calories are burned off just to digest it.
Complex carbohydrates such as vegetables, whole grains, brown rice, beans, and unprocessed oatmeal also have a high thermic effect of around 20%.
Fats have the lowest thermic effect, only around 3%. This is one of the reasons why dietary fat is easily stored as body fat. Processed carbohydrates also have a low thermic effect. Chocolates, bakery products, soft drinks, and table sugar are all processed carbohydrates and should be avoided.
Individuals who eat a high-protein diet burn off more calories than individuals who eat a high-fat diet. You have to, however, consider balancing your meals and not gung-ho over consume protein alone. You also have to eat a variety of foods. Ample consideration should be given towards consuming vegetables and greens. They supply us the necessary vitamins, minerals, and fiber. Your body also needs dietary fat for various functions of the body. They are essential for a healthier body.
A healthy diet consists of lean protein, complex carbohydrate, vitamins, and minerals, and healthy fats. The thermic effect of food is one integral part of a healthy eating plan. Nonetheless, you also have to consider other important factors of healthy eating.