Title: What's Helping You Shed Those Pounds? 8 Foods That Aid in Weight Loss and Blood Sugar Control
by Roxy Ripley | Approx. 4 Min Read
Cinnamon
Eight foods that aid in weight loss: Vinegar, coffee, cinnamon, among others. - Eight Edibles Facilitating Weight Reduction: Vinegar, Coffee, Cinnamon Included
This tantalizing spice isn't just great for baking-it's also a secret weapon in keeping your blood sugar levels in check. The main culprits for its blood sugar-friendly effects are cinnamaldehyde and polyphenols, secondary plant compounds found in cinnamon.
- Cinnamon slows down carbohydrate-breaking enzymes, leading to a slower release of sugar into the bloodstream and more even levels.
- It enhances insulin's action on cells, making it easier for glucose to be absorbed and aiding in lower blood sugar levels.
- Research shows cinnamon can modestly to significantly lower HbA1c levels (a long-term measure of blood sugar).
How to Use Cinnamon
A recommendation of 1 to 6 grams daily can positively impact your metabolism. Opt for Ceylon cinnamon, which contains less coumarin and is gentler on the system.
Vinegar
Vinegar, and apple cider vinegar in particular, has been found to boost blood sugar stability. Following carbohydrate consumption, vinegar allows the pancreas to release less insulin, reducing insulin spikes. Acetic acid (acetate) is responsible for this effect.
- Vinegar slows down stomach emptying, lessening the speed at which carbohydrates enter the intestines and the bloodstream.
- It inhibits digestive enzymes like amylase, slowing the breakdown of starch.
- Insulin sensitivity is increased, requiring less insulin to transport sugar from the blood into the cells.
How to Use Vinegar
One to two tablespoons daily is suggested-either diluted in water as a drink, used in vinaigrettes, or included in marinades.
Beans
Beans offer a marvelous trifecta: complex carbohydrates, plant protein, and loads of fiber. This combo keeps blood sugar levels stable and helps you feel full faster.
- Soluble fibers such as pectin and resistant starch delay gastric emptying and curb blood sugar and insulin peaks.
- Carbohydrates are broken down slowly and absorbed gradually, resulting in more even blood sugar levels.
- Regular consumption of beans boosts long-term insulin sensitivity in cells.
Using Beans
Two to three servings a week, approximately 150 grams each, can make a noticeable difference. Whether kidney beans, white, black, or green-they're all good choices.
About the Expert
Prof. Dr. med. Stephan Martin, M.D., is the head physician for endocrinology and director of the West German Diabetes and Health Center in Düsseldorf.
[ gobble up 30 to 50 grams daily – that's around a handful of 40 to 60 pistachios. Best to enjoy them unseasoned and plain as a snack, salad topper, or accent for other dishes.]
Losing Weight with Protein Bread
Protein Bread
Many types of bread cause blood sugar levels to rise and can make losing weight a challenge. Protein bread is the ideal substitute. Instead of wheat, rye, or spelt flour, it incorporates soy and lupin protein or pea and field bean protein. Studies have verified protein bread's positive effects on weight loss.
- Less starch and more protein lead to minimized insulin spikes.
- Seeds and fats keep you feeling full longer, stabilizing blood sugar levels.
Using Protein Bread
Beware of industrially produced goods, and opt for protein bread from an artisan baker who employs as few additives and aids as possible.
Coffee
Unsweetened, black coffee contains no carbohydrates and stimulates metabolism.
- Coffee inhibits the enzyme IRS-1 (Insulin Receptor Substrate-1*), which disrupts fat burning.
- Bioactive compounds such as chlorogenic acid hinder glucose absorption in the gut.
- Antioxidants in coffee minimize insulin production and quell hunger.
How to Consume Coffee
Two to four cups daily are recommended. Decaffeinated coffee can also exhibit similar positive effects on metabolism.
Green Tea
Green tea contains a wealth of bioactive substances and may exert beneficial impacts on blood sugar and insulin levels.
- Polyphenols, such as EGCG, retard sugar absorption in the gut, preventing quick blood sugar spikes after carbohydrate-rich meals.
- The beverage enhances insulin sensitivity in cells, allowing glucose to be efficiently transported into cells.
- Consuming green tea daily on a regular basis lowers both fasting and post-meal blood sugar.
How to Drink Green Tea
Drink two to four cups daily, without sugar or milk. Even decaffeinated green tea demonstrates numerous positive effects on metabolism.
Dark Chocolate
Dark chocolate with a high cocoa content (70% or greater) is chock-full of flavonoids, which are blood sugar-promoting.
- Flavonoids enhance insulin sensitivity and facilitate glucose uptake into cells.
- Bitters have an appetite-suppressing effect and aid in reducing cravings.
How to Eat Dark Chocolate
Choose dark chocolate with a cocoa content of 70% or higher (the higher, the better!). Enjoy one to two pieces per day.
- I'm not going to tell you that cinnamon is only great for baking; it's also a secret weapon in controlling your blood sugar levels due to its blood sugar-friendly effects from cinnamaldehyde and polyphenols.
- Next time you're considering a snack, don't forget about beans which offer a trifecta of complex carbohydrates, plant protein, and fiber, helping to keep blood sugar levels stable and making you feel full faster.
- If you're looking for a metabolism boost, don't overlook the benefits of unsweetened, black coffee, which not only contains no carbohydrates but also inhibits the enzyme IRS-1, stimulates metabolism, and contains antioxidants.
- In the realm of health-and-wellness, nutrition, and weight-management, don't undervalue the impact of green tea which, with its polyphenols, can lower both fasting and post-meal blood sugar levels.
- And for a tempting treat, don't dismiss dark chocolate with a high cocoa content (70% or more), as it's packed with flavonoids that enhance insulin sensitivity and facilitate glucose uptake into cells.
