Paula Sáiz de Bustamante, nutrition specialist: “Some foods require the body to spend more energy”

In recent years, a handful of foods popularly known as thermogenic have drawn attention in the nutrition world for their potential influence on the body’s energy expenditure. This effect is tied to thermogenesis – the process through which the body burns energy during the digestion and metabolism of nutrients. Still, experts agree that the impact of these foods on their own is modest and should always be viewed within the context of a balanced diet and a healthy lifestyle.

Within this framework, several foods have become commonly associated with a thermogenic effect. Coffee and green tea, for example, contain caffeine and catechins that have been studied for their possible influence on energy metabolism. Lean proteins – such as chicken, eggs, legumes, and fish – also require the body to spend more energy during digestion. And certain spices and roots, including cayenne, cinnamon, turmeric, and ginger, contain bioactive compounds that some studies have linked to a slight increase in energy expenditure.

Their impact on the body is explained through thermogenesis, the metabolic process by which the body produces heat to maintain its core temperature, particularly during digestion. Biologist, pharmacist, and nutrition specialist Paula Sáiz de Bustamante, a regular collaborator in Juice Plus+ health‑promotion initiatives, explains: “Some foods require the body to spend more energy during digestion, absorption, and metabolization – a phenomenon known as the thermic effect of food. This process can slightly increase the body’s energy expenditure, although its impact on body weight tends to be modest.”

Sáiz de Bustamante also notes that this effect may stem from different physiological mechanisms, such as the action of certain bioactive compounds found in foods and spices, or the higher energy cost of digesting protein. “In any case, their impact should always be understood within the broader context of overall diet and lifestyle,” she adds.

Limited effects

Along the same lines, the expert stresses that the effect is limited: “These foods do not produce significant changes on their own, so their role should be understood as a complement to a balanced eating pattern and healthy lifestyle habits.”

For that reason, the company’s nutrition specialists recommend some simple guidelines for incorporating these foods into daily life, such as using spices and seasonings regularly. Ingredients like ginger, black pepper, and cinnamon contain bioactive compounds – including gingerol, piperine, and cinnamaldehyde – that have been studied for their possible influence on energy metabolism. Using them frequently in cooking can be an easy way to add flavor to meals while contributing to dietary variety.

It’s also important to make them part of everyday habits. The easiest way to include thermogenic foods is to work them naturally into your regular diet – for example, adding spices to dishes or drinking beverages like coffee or tea if they already fit your preferences.

And, of course, maintaining an active lifestyle is essential. These foods do not produce results on their own, so any potential benefit should be understood as part of a healthy lifestyle that includes regular physical activity, adequate rest, and a balanced diet. Finally, prioritizing protein at meals can help: protein‑rich foods such as fish, eggs, legumes, and lean meats require more energy to digest – the thermic effect of food – and also help support muscle mass and a greater feeling of satiety.

In short, some foods associated with the so‑called thermogenic effect may contribute modestly to the body’s energy expenditure when included as part of a balanced diet. In this regard, Paula Sáiz de Bustamante emphasizes: “Their impact on metabolism is limited, but they can play a complementary role when they’re part of healthy lifestyle habits that include a balanced diet and regular physical activity.”

Similarly, Juice Plus+ experts note that the body’s energy metabolism doesn’t depend solely on certain foods, but also on the adequate presence of micronutrients involved in these processes. In particular, B‑group vitamins – such as B6, B12, and niacin – contribute to normal energy metabolism and help reduce tiredness and fatigue. They also support cognitive functions related to concentration and mental performance. Some of the brand’s plant‑based nutritional supplements formulated with these vitamins are designed precisely to support these processes in daily life.