Shedding Pounds and Stabilizing Blood Sugar: Your Guide to Eight Superfoods
- Authored by Constanze Loeffler
- Read Time: Approximately 4 Min
Cinnamon
Loss-promoting foods: Explore the benefits of using vinegar, coffee, cinnamon, and four other foods in your weight loss journey. - Weight Loss Aids: Explore the Benefits of Vinegar, Coffee, Cinnamon, and Other Select Foods
This aromatic spice doesn't only impress with its pleasant scent, but also plays a significant role in managing blood sugar levels. Cinnamaldehyde and polyphenols, secondary plant compounds present in cinnamon, contribute to this beneficial effect.
- Cinnamon inhibits enzymes responsible for breaking down carbohydrates, leading to a slower entry of sugar into the bloodstream and more even blood sugar increases.
- Cinnamon enhances insulin's action on cells, facilitating better glucose absorption and lowering blood sugar levels.
- Studies reveal that cinnamon can modestly decrease HbA1c levels (long-term blood sugar levels).
To enjoy the benefits, opt for Ceylon cinnamon if available, as it contains less coumarin and is more tolerable. Consume 1 to 6 grams daily to support your metabolism.
Vinegar
Ideally, apple cider vinegar stands out as a valuable tool to stabilize blood sugar. Its ability to prevent drastic blood sugar changes post-carbohydrate consumption stems from acetic acid (acetate).
- Vinegar slows down the rate at which food leaves the stomach, causing carbohydrates to enter the bloodstream more gradually.
- It inhibits digestive enzymes such as amylase, resulting in slower carbohydrate breakdown.
- Insulin sensitivity improves, requiring less insulin to move sugar from the blood into cells.
Include 1 to 2 tablespoons in your daily routine, dilute it in water as a drink, use it in vinaigrettes, or include it in marinades.
Beans
A fantastic trio of complex carbohydrates, plant-based protein, and fiber constitutes beans and other legumes, effectively stabilizing blood sugar and leaving you feeling full faster.
- Soluble fibers like pectin and resistant starch delay stomach emptying and tamp down blood sugar and insulin peaks.
- The slow carbohydrate digestion leads to a gradual rise in blood sugar levels.
- Regular consumption of beans enhances the long-term insulin sensitivity of cells.
Aim for two to three servings per week (about 150 grams each).
About the Expert
Prof. Dr. med. Stephan Martin is the attending physician for diabetology and director of the West German Diabetes and Health Center in Düsseldorf.
Consume 30 to 50 grams daily - which equates to about a handful of 40 to 60 pistachios. Enjoy them as a standalone snack or use them as a topping for salads or other dishes.
Weight Loss with the help of Protein Bread
Protein Bread
Most types of bread can cause blood sugar levels to surge and impede weight loss. Protein bread serves as an ideal alternative. Instead of traditional wheat, rye, or spelt flour, it utilizes soy and lupin protein or pea and field bean protein. A recent German study has demonstrated positive weight loss effects of protein bread.
- Lower starch content and increased protein prevent insulin surges.
- Added seeds and fats contribute to longer feelings of satiety and help stabilize blood sugar levels.
Look for artisanal protein bread with minimal additives, preferably from a local baker.
Coffee
Black coffee, sans milk and sugar, contains neither carbohydrates nor calories, and has a positive impact on metabolism.
- Coffee deactivates the enzyme IRS-1 (Insulin Receptor Substrate-1*), which hinders fat burning.
- Bioactive plant compounds such as chlorogenic acid slow down glucose absorption in the gut, reducing blood sugar spikes.
- Antioxidants in coffee reduce insulin production and suppress hunger.
Consume 2 to 4 cups daily for optimal benefits. Even decaffeinated coffee can have many of the positive effects mentioned.
Green Tea
Rich in bioactive compounds, green tea can positively affect blood sugar and insulin levels.
- Polyphenols, like EGCG, delay glucose absorption in the gut and prevent rapid blood sugar spikes after carbohydrate-rich meals.
- The drink enhances insulin sensitivity and enables glucose to be transported into cells more effectively.
- Consumption of green tea lowers both fasting blood sugar and post-meal blood sugar response.
Drink 2 to 4 cups unadulterated green tea daily for optimal effects. Decaffeinated green tea also offers many beneficial effects on metabolism.
Dark Chocolate
Chocolate with a high cocoa content boasts an abundance of plant compounds like flavonoids, promoting healthy blood sugar levels.
- Flavonoids facilitate improved insulin sensitivity and enhanced glucose uptake into cells.
- Bitterness helps curb cravings and suppresses appetite.
Select chocolate with at least 70% cocoa content for the best benefits. Indulge in one or two pieces daily.
- Weight Loss
- Blood Sugar Regulation
- Superfoods
- Stephan Martin
- Healthy Eating
- Blood Sugar Levels
- Cinnamon
- Blood Sugar Management
- Health Tips
- I'm not going to tell you that cinnamon only enhances the taste of your cookies or pastries. Its antioxidant properties, specifically cinnamaldehyde and polyphenols, help suppress blood sugar levels and improve metabolism.
- If you're looking to obtain a creditline or maintain good health in the realm of health-and-wellness, consider the benefits of dark chocolate. Flavonoids in dark chocolate promote healthy blood sugar levels, curb cravings, and suppress appetite.
- In the science of nutrition, certain superfoods like cinnamon have been proven to modestly decrease HbA1c levels, contributing to weight-management and blood sugar regulation.
- When it comes to weight loss, don't be fooled by traditional breads that lead to insulin surges and can hinder your weight loss goals. A better option is protein bread, which, with its reduced starch content and increased protein, can stabilize blood sugar levels.
- Apart from the benefits of green tea's antioxidants on your metabolism, the drink also helps manage blood sugar levels. Polyphenols like EGCG in green tea reduce insulin production and slow down glucose absorption in the gut, thereby reducing blood sugar spikes.
