You have the power to transform your metabolic health, and it often starts with small changes to your daily habits. Among these, your diet is one of the most powerful tools for improving your long-term health and vitality. Below, learn everything you need to know about eating for optimal metabolic health.
What Are Macronutrients?
Carbohydrates, protein, and fat are the three primary macronutrients. Each serves a different set of functions and supplies energy to the body in different ways.
Each macronutrient has a different effect on blood sugar. These effects may be altered depending on how much of a certain macronutrient you eat and whether you eat that macronutrient alongside other nutrients.
Carbohydrates
Simple carbs, like sugary drinks and candy, digest quickly and can lead to blood sugar spikes and crashes. While some, like honey, offer health benefits, most carbs in the standard American diet are found in the form of ultra-processed, nutritionally poor, foods.
Complex carbs, such as sweet potatoes and berries, digest more slowly than simple carbs due to fiber. Fiber blunts glucose spikes, lowers cholesterol, and feeds gut bacteria. Complex carbs have a lower glycemic index (GI), minimizing blood sugar impact.
While high-GI foods impair insulin sensitivity over time, a low-carb diet isn’t essential. In fact, your body needs glucose, and will create it from other sources if necessary. Focus on fiber-rich complex carbs for stable blood sugar.
READ MORE: How Carbs Before Bed Impact Your Sleep
Protein
Protein is a key component of skeletal muscle mass and plays a role in a number of bodily functions, including supporting muscle growth, tissue repair, hormone production, and immune function. It also strengthens bones, skin, and connective tissues, especially when paired with resistance training.
Protein is the most satiating macronutrient, helping you feel satisfied after a meal. It also has a GI of zero—meaning it doesn’t spike glucose in healthy individuals with adequate insulin.
Aim to prioritize lean proteins at every meal and snack.
Fat
Dietary fat is the most energy-dense macronutrient with nine calories per gram (compared to four calories per gram of protein and carbs).
Fat supports hormone production, vitamin absorption (A, D, E, and K), healthy cell membranes, and energy storage. Dietary fat also helps to blunt blood sugar spikes and makes meals more satisfying.
Fats are categorized by their chemical structure: saturated fats, unsaturated fats (polyunsaturated and monounsaturated), and trans fats.
What Are Micronutrients?
Micronutrients are nutrients that the body needs in smaller amounts, like vitamins and minerals. There are nearly 30 micronutrients that your body cannot produce that you need to get from outside sources—like your diet.
Eating a diverse diet is the best way to cover your micronutrient bases. In the U.S., foods like cereal, bread, milk, iodized salt, and more are often enriched and fortified with essential nutrients, making nutrient deficiencies rare.
Here are examples of key micronutrients that are beneficial for combating chronic inflammation and for supporting metabolic health.
- Magnesium: Magnesium plays a role in energy metabolism and insulin sensitivity, and has been shown to support heart health. Magnesium is also associated with lower levels of low-grade inflammation, a condition associated with heart disease, hypertension, and diabetes. Dark leafy greens, pumpkin seeds, cashews, almonds, black beans, edamame, peanut butter, and dark chocolate are all rich in magnesium.
- Anthocyanins: Anthocyanins are plant compounds that may reduce the risk of certain cancers, type 2 diabetes, and obesity. Foods that are rich in anthocyanins include blue and purple produce like blueberries, beets, and cabbage.
- Vitamin D: This vitamin promotes bone health, aids glucose and insulin control, and supports immune function. Vitamin D deficiencies have been associated with metabolic conditions like obesity, Type 2 diabetes, and cardiovascular disease. Egg yolks, mushrooms, organ meats, and white beans are good food sources of vitamin D, in addition to sun exposure.
- Curcumin: Curcumin has been shown to have anti-inflammatory properties that fight oxidative stress. Reducing inflammation and oxidative stress is key for reversing insulin resistance. Turmeric and dishes like curry that use turmeric as a main ingredient are high in curcumin.
- Selenium: This micronutrient helps reduce oxidative stress that contributes to inflammation and can increase insulin sensitivity in muscle and fat. Selenium also plays a crucial role in the function of the thyroid, a gland that helps to govern metabolism. Food sources include Brazil nuts (just two contain the dietary reference intake for selenium!), yellow tuna, halibut, shrimp, sardines, turkey, and steak.
- Omega-3 Fatty Acids: Omega-3 fatty acids are a powerful micronutrient that can help lower triglyceride levels, reduce inflammation, and improve insulin sensitivity. Sources include flaxseed, chia seeds, walnuts, and fatty fish like salmon and mackerel.
4 Practical Tips For a Metabolically Healthy Diet
Consider these key dietary strategies to improve your metabolic health.
1. Build a balanced plate.
- Fill your plate with lean protein, fibrous vegetables, complex carbs, and enough healthy fat to keep you satisfied.
- If you’re going for carbs, pair them with a source of protein, healthy fats, and/or fiber for more stable blood sugar and higher satiety.
- Aim to increase complex carbs and reduce refined sugar and ultra-processed foods.
- Avoid deeming foods as “off limits,” as this typically leads to feelings of deprivation, which may motivate you to abandon your healthy habits.
2. Adjust your meal timing.
Focus on eating patterns that align with your body’s circadian rhythm to improve insulin sensitivity. For instance, grab a high-protein breakfast within one to two hours of waking, then aim to have dinner around two to three hours before bedtime.
| Member Tip: Oura’s Meals feature helps you understand the timing of your meals, so you can align your eating times to your individual circadian rhythm. |
3. Focus on nutrient density rather than calories.
Concentrating solely on calories may lead to weight loss—but it may not be a healthy or sustainable approach. Instead, prioritize nutrient-dense foods like lean protein, fiber, and healthy fats to improve metabolic outcomes.
4. Consider lifestyle strategies to keep blood sugar levels in balance.
- Take a brisk walk after meals, which can help regulate blood sugar by supplying energy in the form of glucose to working muscles.
- Experiment with sequential eating. Consider eating foods that take longer to digest first—like veggies, protein, and healthy fats—and save your carbs for last. This can lead to a lower glucose response.
- Understand how your body responds to certain foods by wearing a glucose biosensor. Having real-time data can help support and optimize your metabolic health.
Improving your metabolic health through nutrition doesn’t require perfection. It’s about consistency, balance, and tuning into your body’s needs. With the right habits and personalized insights, you can fuel your health, energy, and vitality for years to come.