What type of foods tend to have a higher thermic response than others?

High protein foods tend to have a higher thermic effect than other types of foods. The thermic effect of food (TEF) refers to the energy expenditure associated with the digestion, absorption, and metabolism of nutrients. Protein is more complex in structure compared to fats and carbohydrates, requiring more energy to break it down and utilize it in the body.

Research indicates that protein can elevate metabolic rate by significantly more than carbohydrates or fats—by approximately 20% to 30% compared to around 5% to 10% for carbohydrates and 0% to 3% for fats. This increased energy cost associated with processing protein contributes to higher thermic response, making it beneficial for those looking to manage their weight or enhance their metabolism.

In the context of whole foods, this thermogenic effect can be particularly useful for individuals aiming to increase their muscle mass or improve overall body composition, as protein-rich diets are often recommended in conjunction with resistance training.