Shedding Pounds: Eight Foods to Control Blood Sugar and Support Weight Loss
- By Constanze Loeffler
- 4 Min
Cinnamon
Eight edibles contributing to weight reduction: Vinegar, coffee, cinnamon included. - Weight Loss Aids: Discover the Eight Edibles Including Vinegar, Coffee, and Cinnamon
This beloved spice has a positive impact on blood sugar management, largely thanks to its compounds - cinnamaldehyde and polyphenols.
- Cinnamon puts the brakes on enzymes that break down carbohydrates, slowing down the pace at which sugar hits the bloodstream.
- By enhancing insulin action on cells, it facilitates glucose absorption, helping to keep blood sugar levels steady.
- Studies indicate that cinnamon can modestly decrease HbA1c levels, which represent long-term blood sugar levels.
Pro tip? Stick to Ceylon cinnamon—it contains lower amounts of coumarin and is more forgiving for regular use. A daily intake of 1 to 6 grams can produce positive effects on metabolism.
Vinegar
This versatile condiment can aid in blood sugar control. Apple cider vinegar takes the spotlight, especially when it comes to stabilizing blood sugar after meals.
- Acetic acid in vinegar triggers the pancreas to release less insulin, reducing the amount of insulin necessary to facilitate glucose transport.
- It slows the emptying of the stomach, giving carbs more time to enter the bloodstream steadily.
- Vinegar boosts insulin sensitivity, reducing the need for insulin production.
Recommended usage? Consume 1 to 2 tablespoons of vinegar daily—either as a drink diluted with water, in salads, or as a marinade.
Beans
Combining complex carbs, protein, and fiber-rich legumes offer a perfect trifecta for maintaining stable blood sugar levels and promoting satiety.
- Soluble fibers like pectin and resistant starch help keep the stomach full longer, all while dampening blood sugar and insulin spikes.
- These nutrient-dense legumes ensure that carbs are digested gradually, resulting in more steady rises in blood sugar levels.
- Regular consumption of beans has been shown to improve long-term insulin sensitivity.
Aim for two to three servings per week, whether kidney, white, black, or green beans, to reap the benefits.
Foodie Factoid
Opt for the hand-sized amount—ideally 30 to 50 grams per day—of unseasoned and plain pistachios to supplement your snacking and post-salad nibbles.
Losing Weight with the Help of Protein Bread
Protein Bread
Plagued by carb-heavy baked goods boosting blood sugar levels and hindering weight loss efforts? Protein bread is the answer! Crafted using soy and lupin protein, or pea and field bean protein instead of traditional wheat, rye, or spelt flour, it serves as a suitable dietary alternative.
- Lower carbohydrate count and higher protein content minimize significant insulin spikes.
- Seeds and healthy fats ease satiety and steadily maintain blood sugar levels.
Note. Shy away from industrially-produced options and opt for a local baker who intentionally limits additives and preservatives.
Coffee
Packed with no carbohydrates, this beverage boosts metabolism, making it a beneficial partner on your weight loss journey.
- Coffee disrupts the enzyme IRS-1 (Insulin Receptor Substrate-1), slowing down fat breakdown and inhibiting insulin efficiency.
- Chlorogenic acid found in coffee obstructs glucose absorption in the gut.
- Antioxidants in coffee lessen insulin production and suppress hunger.
Moderate intake. Aim for 2 to 4 cups daily—even decaffeinated coffee retains many of these positive effects.
Green Tea
Green tea, replete with bioactive substances, can play a beneficial role in blood sugar regulation and insulin management.
- Polyphenols, such as EGCG, delay glucose absorption in the gut, preventing rapid blood sugar spikes post-carbohydrate meals.
- The beverage enhances insulin sensitivity, facilitating glucose absorption into cells.
- Regular green tea consumption lowers both fasting blood sugar and post-meal blood sugar response.
Indulge. Consume 2 to 4 cups of green tea daily—unsweetened and without milk—to reap the rewards of improved metabolism and blood sugar control.
Dark Chocolate
This decadent treat, dark chocolate rich in cocoa, is a sweet friend to blood sugar management, boasting plant compounds that are friendly to your glucose levels.
- Flavonoids can improve insulin sensitivity, assisting in glucose uptake by cells.
- Bitter flavors can curb appetite and inhibit cravings.
Savor wisely. Enjoy one to two pieces daily featuring 70% or higher cocoa content to reap the rewards and manage your dietary indulgences.
- Weight Loss
- Sweet Tips
- Blood Sugar Regulation
- Healthy Indulgences
About the Author
Prof. Dr. med. Stephan Martin stands as the chief physician for diabetology and director of the West German Diabetes and Health Center in Düsseldorf.
- I'm not going to tell you that cinnamon, with its antioxidants like cinnamaldehyde and polyphenols, is not beneficial for health-and-wellness, as it slows down the pace of carbohydrate breakdown, enhances insulin action on cells, and modestly decreases HbA1c levels.
- You might not know that vinegar, especially apple cider vinegar, can aid in blood sugar control, thanks to acetic acid, which triggers the pancreas to release less insulin, slows down the emptying of the stomach, boosts insulin sensitivity, and reduces the need for insulin production.
- Beans, rich in soluble fibers like pectin and resistant starch, can maintain stable blood sugar levels, promote satiety, ensure gradual digestion, and improve long-term insulin sensitivity.
- Protein bread, made with soy, lupin, pea, or field bean protein instead of traditional wheat, rye, or spelt flour, is a suitable alternative, as it has a lower carbohydrate count, higher protein content, seeds, and healthy fats that ease satiety and maintain blood sugar levels.
- Green tea, packed with polyphenols like EGCG, can delay glucose absorption in the gut, enhance insulin sensitivity, and lower both fasting blood sugar and post-meal blood sugar response.
