Beans
Beans are a plant-based protein, and many varieties, such as lima beans, are also a source of soluble fiber. As such, they slow the glycemic response, or the rate at which sugar reaches the bloodstream, adds Weiler, which may positively affect the metabolism. Pair black beans with rice or quinoa for a complete meal.
Lentils
Nutritionist Marjorie Nolan Cohn, owner of MNC Nutrition in New York City, reaches for prebiotic foods like lentils because they don’t break down in the GI tract. “This process creates beneficial fatty acids that can block the body’s ability to burn carbs, so it uses stored body fat and recently consumed fat as fuel instead,” she explains. Weiler adds that lentils are also high in protein, which is why she recommends adding a spoonful to your next salad or casserole.