Carb blockers have been in the spotlight for quite some time. These products block absorption of carbohydrates, promoting weight loss. What most people don’t know is that there are natural ingredients that they can utilize to help them achieve this. These foods contain natural substances that slow carbohydrate digestion comfortably and effectively, stop sugar spikes and boost your metabolism.
Let’s take a look at foods that block carbs.
Fruits that block carbs best are those that have a low glycemic load. Fresh fruits for instance have a lower glycemic load than dried fruits. For most fruits, fiber content lowers whereas the sugar content increases as they ripen. Apricots, berries and peaches have low glycemic loads even after ripening. Pears can make good carb blockers, but only if they’re eaten while still crisp. Apples have quercetin, a flavonoid antioxidant that reduces the absorption of carbohydrates. Tart-tasting varieties like Golden Delicious make good natural carb blockers. The sweeter varieties such as Honeycrisp and Fuji contain a high sugar content that offsets their carb-blocking properties.
Vegetables are better carbohydrate blockers than fruits. This is because they have less sugar and higher fiber content. You should however cook them lightly so as to enable them to retain these properties. If you boil them to the point that they become limp and mushy, you’ll saturate the soluble fiber in them. Consequently, they’ll be less effective in blocking absorption of carbohydrates. The rawer the vegetables such as broccoli, cauliflower, green beans, carrots and asparagus, the more effective they are as carb blockers.
You need to take 10 grams of fiber to lower blood sugar spikes by 25%, after consuming a carb-rich meal. No single serving of fruits or vegetables can provide this amount of fiber. Salads are a great addition to your meals since they include several servings of the two food groups. It is best to have salad before eating starches. This is because soluble fiber blocks carbs best when taken before a high-carb meal. This fiber swells in your intestines, trapping starch in between its molecules. It eventually dissolves and releases glucose. This process takes time. The glucose absorbed by the fiber enters your bloodstream slowly. Some of the things you can include in your salad are:
- Red bell peppers
- Green beans
- Carrot pulp
- Fruit pulp e.g. of apples and oranges
Vinegar slows the digestion of starch. Its acetic acid content deactivates amylase, the enzyme that digests starch. It also increases your body’s insulin sensitivity. You should consume it at the start of your meal. You can include it in your salad dressing or sprinkle several tablespoons on vegetables or meat.
This might come as a surprise to you, but alcohol has unique carb-blocking properties. When you consume alcohol with a meal, your liver temporarily stops producing glucose. A serving of any alcohol, such as red wine, white wine or beer, lowers the blood sugar load of a serving of starch by about 25%. This should not encourage you to indulge in binge drinking since you’ll be adding more sugar to your body, counteracting carb blocking. Taking a glass of wine with dinner will do you just enough good.
Before rushing to purchase that carb blocker with claims that make you feel as if you’ll shed those extra pounds overnight, give these natural foods a try. They will help you limit your intake of carbohydrate calories and prevent blood sugar spikes without having to make dramatic changes to your diet.