These Foods Block Sugar from Absorbing (eat them with carbs)

Summary

This video discusses various foods that act as carbohydrate blockers, which help reduce sugar cravings and slow the absorption of carbohydrates. It explains how certain foods, like raspberries, lentils, and green bananas, contain inhibitors that prevent starches from breaking down into simple sugars. The video highlights the potential long-term benefits of these blockers in curbing sugar cravings by influencing digestive enzymes. It also explores genetic variations that affect sugar cravings and discusses practical methods, such as consuming salt water or electrolyte packets, to manage appetite and improve health.

Takeaways

• 😀 Carbohydrate blockers are foods that inhibit enzymes responsible for breaking down carbs into simple sugars, helping control sugar absorption.
• 😀 Blocking the absorption of carbohydrates can reduce sugar cravings in the long term by preventing sugar spikes.
• 😀 Alpha-amylase inhibitors, found in foods like raspberries, lentils, and beans, slow down the breakdown of starches into sugars.
• 😀 Green bananas are a great source of resistant starch and alpha-amylase inhibitors, making them effective in blocking carbs.
• 😀 Cooling cooked potatoes helps retain their carbohydrate-blocking properties, as heat breaks down the amylase inhibitor.
• 😀 Alpha-glucosidase inhibitors in foods like flax seeds, broccoli, and dark grapes further limit sugar absorption.
• 😀 Fenugreek, in capsule or tea form, is one of the most potent alpha-glucosidase inhibitors and can reduce the impact of carbohydrates.
• 😀 Cinnamon, ginger, and green tea can also help manage sugar absorption and reduce cravings when consumed with carbohydrates.
• 😀 A simple trick to reduce sugar cravings is drinking water with a pinch of salt, which helps control appetite.
• 😀 A genetic variant in 15% of the population reduces sugar cravings, as these individuals respond differently to sugar and have less desire for sweets.

Q & A

What are carbohydrate blockers, and how do they work?

Carbohydrate blockers are foods or supplements that reduce or inhibit the absorption of carbohydrates. They work by inhibiting enzymes like alpha-amylase and alpha-glucosidase, which break down carbohydrates into simple sugars. This reduces sugar absorption and can help curb sugar cravings.

How do carbohydrate blockers impact sugar cravings?

By inhibiting the breakdown of carbohydrates into simple sugars, carbohydrate blockers help reduce the amount of sugar absorbed into the bloodstream. This can lead to fewer sugar cravings over time, as the body has less sugar to process and crave.

What is alpha-amylase, and how does it relate to carbohydrate absorption?

Alpha-amylase is an enzyme that breaks down starches into simple sugars during digestion. By inhibiting this enzyme, carbohydrate blockers prevent the breakdown of starches, leading to reduced absorption of simple sugars and, consequently, fewer sugar cravings.

Can carbohydrate blockers help with long-term reduction of sugar cravings?

Yes, over time, the use of carbohydrate blockers can reduce the body's production of sugar-digesting enzymes like alpha-amylase. This potentially lowers sugar cravings in the long term, similar to people with a genetic variant that reduces sugar cravings.

What are some examples of foods that act as alpha-amylase inhibitors?

Examples of foods that inhibit alpha-amylase include raspberries, lentils, navy beans, kidney beans, peas, chickpeas, and green bananas. These foods can help reduce the absorption of carbohydrates when consumed alongside starchy foods.

How does a green banana help block carbohydrate absorption?

A mildly green banana contains both resistant starch and alpha-amylase inhibitors. The resistant starch doesn’t digest easily, and the alpha-amylase inhibitors block the breakdown of carbohydrates into simple sugars. The more ripe the banana, the less effective it becomes at inhibiting alpha-amylase.

Why should potatoes be cooled after cooking to reduce carbohydrate absorption?

When potatoes are cooked, the heat reduces the effectiveness of their natural alpha-amylase inhibitors. Cooling the potatoes after cooking preserves the inhibitor effect, which can reduce the absorption of carbohydrates when eaten.

What are some foods that act as alpha-glucosidase inhibitors?

Foods that inhibit alpha-glucosidase include flax seeds, broccoli, dark grapes, fenugreek, cinnamon, ginger, and green tea. These foods help prevent the breakdown of carbohydrates into simple sugars and can reduce sugar absorption.

How does fenugreek help reduce carbohydrate absorption?

Fenugreek is a potent alpha-glucosidase inhibitor. Consuming fenugreek in tea or capsule form along with carbohydrates can significantly reduce the impact of carbohydrates on blood sugar levels.

Can drinking salt water curb sugar cravings?

Drinking water with a pinch of salt has been reported to help curb sugar cravings for some people, though the evidence is still developing. Anecdotally, it works well for some individuals by reducing the urge for sweets.