Having a speedy metabolism is most commonly talked about in terms of weight loss, but the truth is, it’s linked to all sorts of benefits, like having a lower risk for diabetes and chronic inflammation. There’s a whole heck of a lot that affects how fast or slow your metabolism is, including age, workout habits, and—oh, right—what you eat.

You might already know that fiber-rich greens are metabolism all-stars, but according to registered dietitian Frances Largeman-Roth, RD, there are plenty of other foods that boost metabolism.

 Th best foods that boost metabolism

 1. Jalapeños

According to Largeman-Roth, hot peppers like jalapeños and cayenne can give metabolism a temporary boost. This is because they increase the amount of heat the body is producing, which in turn burns calories. This is called diet-induced thermogenesis and is a process backed up by science.

2. chia seeds

“Chia seeds contain ALA—alpha linolenic acid—which helps boost metabolism,” Largeman-Roth says. ALA is an omega-3 fatty acid and part of its job is to destroy “plaque” that builds up within arteries. It’s ability to lower blood pressure and cholesterol make it a metabolism win.

3. hemp seeds

This is another healthy, ALA-containing food, according to Largeman-Roth. “Try sprinkling chia or hemp seeds over cereal and salads, or look for them in protein bars,” she says.

4. oats

According to Largemen-Roth, foods with resistant starch—a type of carbohydrates that acts like fiber—are also linked with revving up metabolism. And it’s something the humble oat has in spades. “Foods with resistant starch can also help you feel full longer,” she says.

5. barley

This is another food that contains resistant starch, according to Largeman-Roth, and therefore another win for your metabolism. You can consume barley in tea form, or you can add it to soups, add it to your salad, or have as a side dish instead of rice or quinoa.

Here are foods that slow down your metabolism. Plus, three problems slow metabolism causes—and how to fix them.