In the hot days or when simply looking for variety, many people turn to drinks that, in addition to being refreshing, provide benefits to the metabolism. Although the agua is still essential for hydration, there are options that offer pleasant flavors without compromising metabolic health.
These are five healthy alternatives, backed by studies, ideal for those who want to maintain a balanced lifestyle:
It is a refreshing and low-calorie option that helps avoid the consumption of sugary drinks. Preparing it is simple: you need carbonated water, lemon, fresh mint and cucumber slices. This combination is not only moisturizing, but also contains antioxidants that contribute to the regulation of metabolism.
According to a studycucumber has bioactive compounds that help combat oxidative stress, while mint can improve digestion, facilitating a more efficient metabolism.
Los vegetable juices They are recognized for their ability to provide vitamins, minerals and antioxidants. Ingredients like spinach, celery y ginger They are rich in fiber and compounds that promote digestive health. And analysis highlighted that they can improve metabolic processes by promoting a balanced intestinal microbiome.
To make the most of its benefits, it is recommended to avoid the use of added sugars and opt for homemade recipes with fresh and natural ingredients.
It is a variety of green tea powder, which is known for its high concentration of antioxidants, specifically catechins, which can increase fat oxidation. A study published in American Journal of Clinical Nutrition showed that regular consumption of matcha tea can increase resting energy expenditure and reduce blood glucose levels.
This drink also provides a more stable energizing effect than coffee, thanks to the presence of L-teaninaan amino acid that improves mental focus without causing jitters.
It is a widely consumed beverage, and its caffeine was studied for its ability to stimulate the central nervous system and improve thermogenesis, the process by which the body burns calories to generate heat. A meta-analysis in Food and Chemical Toxicology concluded that moderate coffee consumption is associated with greater energy expenditure and an improvement in fat oxidation.
To optimize its benefits, it is recommended to consume it without sugar and with low-carbohydrate milk, such as almond or coconut.
This requires a comprehensive approach that combines a balanced diet, regular exercise and adequate hydration.
He metabolism It largely depends on good hydration, since water participates in key processes such as thermogenesis and calorie burning.
And study showed that drinking half a liter of water can temporarily increase metabolism by 30%. To maintain this effect, it is important to consume water throughout the day and complement it with infusions or natural low-calorie drinks.
He glycemic index (GI) measures how foods and drinks affect blood glucose levels. Consuming low-GI liquids, such as green tea or unsweetened coffee, can prevent insulin spikes and promote a more stable metabolism.
According to a analysismaintaining controlled glucose levels is directly related to greater insulin sensitivity and better energy metabolism.
Los antioxidants They play an important role in protecting cells against oxidative damage, which can optimize metabolism.
Drinks like matcha tea, vegetable juice, and ginger tea are rich in antioxidants that help reduce oxidative stress and support key metabolic functions. A study of Free Radical Biology and Medicine highlighted that regular consumption of antioxidants improves the body’s ability to metabolize fats and carbohydrates.
The timing of certain beverages can influence their effect on metabolism. For example:
- Coffee or matcha tea in the morning can increase alertness and calorie burning thanks to caffeine and bioactive compounds.
- Infusions such as mint or ginger tea after meals help improve digestion.
- Drinking cold water before meals can reduce appetite, according to a study published in Obesity Research.
Although sweeteners such as stevia or the erythritol They are safe and low-calorie options, excess artificial sweeteners can alter the gut microbiome, which is closely related to metabolism. Research published in Nature suggest that a balanced microbiome is essential for weight regulation and efficient nutrient metabolization.
No drink, no matter how healthy, can compensate for the effects of an unbalanced diet or lack of exercise. A plan that combines beneficial beverages with foods rich in protein, fiber, and healthy fats can maximize the metabolic effect. Additionally, activities such as strength training and aerobic exercise have been shown to increase basal metabolic rate, which enhances the benefits of these drinks.
