Check out this list of 5 snacks that decrease carb absorption/
A low-carb diet involves restricting the intake of carbohydrates, particularly those present in foods like bread, pasta, cereal, and sugary items.
The rationale behind this approach is that reducing carbohydrate consumption may contribute to stabilizing blood sugar levels and reducing insulin levels. This effect, in turn, could aid in the management of type 2 diabetes and facilitate the utilization of stored body fat for energy.
However, according to Thomas DeLauer, you can help your body absorb less carbs by eating a certain kind of healthy snack.
5 Snacks that Decrease Carb Absorption
Thomas DeLauer discusses snacks that can potentially lower blood sugar levels, particularly beneficial for individuals with diabetes. However, he emphasizes that snacking isn’t always the solution, as some snacks can contribute to blood sugar spikes. DeLauer highlights five snacks that serve a purpose in managing blood sugar levels:
- Chickpea Snacks: DeLauer recommends chickpea snacks as a unique option. Research shows that they can significantly reduce blood sugar levels by around 29 to 36%. The combination of soluble fibre and protein in chickpeas contributes to this effect.
- Kefir: DeLauer suggests kefir as a snack option for its potential long-term glucose stabilization benefits. Kefir contains probiotics that can promote a diverse microbiome, which is associated with improved glucose control over time.
- Protein Powder: Protein powder, particularly whey or plant-based options, can lead to a drop in blood glucose levels due to its insulinogenic properties. This insulin response helps lower blood glucose levels, making protein powder a snack worth considering.
- Seaweed Snacks: Seaweed snacks contain fibre known as beta-glucan, which has unique benefits for glucose control. These snacks also contain alpha-amylase inhibitors and alpha-glucosidase inhibitors, which slow down carbohydrate digestion and glucose absorption.
- Snacks with Tapioca Starch: Despite tapioca’s higher glycemic index, it contains resistant starches that can slow down digestion and collectively have a positive impact on blood sugar levels over the course of the day.
DeLauer advises individuals to be mindful of their snacking choices and consider their effects on blood sugar levels. While these snacks can provide benefits, he recommends maintaining a balanced approach to snacking and considering individual responses to different foods.
Watch the video below to hear from DeLauer himself about the 5 healthy snacks that decrease carb absorption.
Lowering carbohydrate absorption can play a significant role in weight loss through several mechanisms:
- Reduced Caloric Intake: Lowering carbohydrate absorption often involves choosing foods that are lower in calories and have a lower glycemic index. These foods can help individuals feel fuller for longer periods, reducing overall caloric intake and promoting a calorie deficit, which is crucial for weight loss.
- Stabilized Blood Sugar Levels: Foods with high carbohydrate content can lead to rapid spikes and subsequent crashes in blood sugar levels. These fluctuations can trigger hunger and cravings, leading to overeating. By consuming fewer high-carb foods, blood sugar levels can be more stable, reducing the likelihood of overeating and weight gain.
- Lower Insulin Levels: Carbohydrate-rich foods trigger the release of insulin, a hormone that helps regulate blood sugar levels. High insulin levels can promote fat storage, making it harder to lose weight. Lowering carbohydrate intake can help keep insulin levels in check and promote fat burning.
- Enhanced Fat Utilization: When carbohydrate intake is reduced, the body may shift to using fat as its primary source of energy. This can lead to increased fat oxidation, which is beneficial for individuals aiming to lose weight.
- Reduced Water Retention: Carbohydrates are stored in the body as glycogen, and glycogen binds to water. Lowering carbohydrate intake can lead to a reduction in glycogen stores, resulting in less water retention. This can lead to a temporary drop in water weight and a leaner appearance.
- Improved Satiety: Lowering carbohydrate intake and focusing on protein and healthy fats can increase feelings of fullness and satiety. Protein and fats take longer to digest and can help individuals feel satisfied with smaller portions, reducing overall calorie consumption.
- Enhanced Ketosis: A very low-carb diet, such as a ketogenic diet, can lead to a state of ketosis, where the body produces ketones as an alternative energy source. Ketosis is associated with increased fat burning and can aid in weight loss.
- Reduced Food Cravings: Carbohydrate-rich foods, especially those high in refined sugars, can trigger cravings for more sugary and high-calorie options. By reducing carb intake, individuals may experience fewer cravings and have an easier time sticking to a healthier eating pattern.
- Better Blood Lipid Profile: Lowering carbohydrate intake, particularly refined carbohydrates, can lead to improvements in blood lipid profiles. This includes reductions in triglycerides and increases in “good” HDL cholesterol levels, which are associated with a decreased risk of cardiovascular disease.
- Preserved Lean Muscle Mass: When combined with an adequate protein intake and regular exercise, lowering carb intake can help preserve lean muscle mass while promoting fat loss. This is essential for maintaining a healthy metabolic rate and overall body composition.
It’s important to note that while reducing carbohydrate absorption can aid in weight loss, a balanced and sustainable approach to eating is key. Different individuals may respond differently to various macronutrient ratios, so consulting with a healthcare provider or registered dietitian before making significant dietary changes is recommended.
Lowering body fat percentage involves a combination of dietary, exercise, and lifestyle strategies. Here’s a quick rundown of steps to help achieve this goal:
- Balanced Diet: Consume a balanced diet that includes lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables. Avoid or limit processed foods, sugary snacks, and high-calorie beverages.
- Caloric Deficit: Create a caloric deficit by consuming fewer calories than your body burns. This is essential for losing fat. Tracking your daily caloric intake and expenditure can help you stay on track.
- Portion Control: Be mindful of portion sizes to avoid overeating. Even healthy foods can contribute to weight gain if consumed excessively.
- Regular Meals: Eat regular, small meals throughout the day to keep your metabolism active and prevent excessive hunger that might lead to overeating.
- Hydration: Drink plenty of water. Sometimes, the body’s signals for thirst are mistaken for hunger.
- Strength Training: Incorporate strength training exercises into your routine. Building muscle increases your resting metabolic rate, helping you burn more calories even at rest.
- Cardiovascular Exercise: Include cardiovascular exercises like jogging, swimming, or cycling to burn calories and improve overall fitness.
- High-Intensity Interval Training (HIIT): Consider adding HIIT workouts, which involve short bursts of intense exercise followed by rest periods. HIIT can help increase calorie burn in a shorter amount of time.
- Sleep: Get adequate sleep, as poor sleep can affect hunger hormones and make it harder to manage your diet.
- Stress Management: Practice stress-reducing techniques like meditation, yoga, or deep breathing. High-stress levels can contribute to weight gain.
- Limit Sugar and Processed Foods: Minimize your intake of added sugars and highly processed foods. They often provide empty calories and can lead to weight gain.
- Fiber-Rich Foods: Include high-fiber foods like whole grains, legumes, and vegetables in your diet. Fibre helps you feel full for longer, reducing the likelihood of overeating.
- Mindful Eating: Pay attention to what you eat and savour each bite. This can prevent mindless eating and help you recognize when you’re truly full.
- Consistency: Consistency is key. Sustainable changes over time are more effective than drastic, short-term approaches.
- Professional Guidance: If possible, consult a healthcare professional or a registered dietitian before making significant changes to your diet or exercise routine. They can provide personalized advice based on your individual needs and goals.
Remember, the goal should be overall health and well-being rather than just focusing solely on a number. It’s important to approach any changes to your body composition with a healthy mindset and realistic expectations.