From Coffee to Cinnamon: These 8 Foods Could Help You Shed Pounds and Regulate Blood Sugar
- by Constanze Loeffler
- 4 Min
Cinnamon
Weight loss assistance: Discover the benefits of incorporating vinegar, coffee, cinnamon, and four additional foods into your diet. - Eight Comestibles Aiding in Weight Reduction: Vinegar, Coffee, Cinnamon Included
This common spice is not just delicious, but it also offers benefits for blood sugar control and weight loss. Cinnamaldehyde and polyphenols, key compounds in cinnamon, contribute to these positive effects.
- Cinnamon hinders enzymes that break down carbs, slowing sugar absorption and maintaining steady blood sugar levels.
- Cinnamon enhances insulin's ability to act on cells, promoting glucose uptake and lowering blood sugar levels.
- According to some studies, cinnamon can modestly lower long-term blood sugar levels, as indicated by HbA1c levels [1][4].
Pro Tip: Opt for Ceylon cinnamon, as it contains less coumarin and is less likely to cause adverse reactions [2]. Use 1 to 6 grams daily for best results [4].
Vinegar
A favorite ingredient, vinegar, particularly apple cider vinegar, has shown promise in stabilizing blood sugar [5]. It helps the pancreas release less insulin when processing carbs, thanks to the acetic acid it contains.
- Vinegar decelerates gastric emptying, allowing carbs to enter the bloodstream more gradually.
- It inhibits digestive enzymes like amylase, slowing carb breakdown.
- Vinegar increases insulin sensitivity, requiring less insulin to transport sugar into cells [5].
Pro Tip: Enjoy 1 to 2 tablespoons daily, typically diluted in water, as a drink, in salads, or sauces [5].
Beans
Rich in complex carbs, protein, and fiber, beans make an excellent choice for stabilizing blood sugar and fostering feelings of fullness [3].
- Soluble fibers, such as pectin and resistant starch, delay gastric emptying, minimizing blood sugar and insulin peaks.
- Carbs are digested slowly, causing steady blood sugar levels and a more gradual rise after consumption.
- Regular consumption of beans may improve cells' long-term insulin sensitivity [3].
Pro Tip: Incorporate 2 to 3 servings per week (about 150g each) to reap the benefits [3].
Expert Insights
According to Prof. Dr. Stephan Martin, a renowned specialist in diabetology, consistent bean consumption can lead to significant improvements in insulin sensitivity [3].
Losing Weight with Protein Bread
Protein Bread
Typical breads tend to raise blood sugar and complicate dieting. Protein bread offers a healthier alternative, using soy, lupin, pea, and field bean proteins instead of wheat, rye, or spelt flour.
- Less starch and more protein reduce insulin spikes.
- Seeds and fats prolong feelings of fullness and stabilize blood sugar levels [6].
Pro Tip: Choose baker-made protein bread with minimal additives for best results [6].
Coffee
Coffee, sans milk and sugar, contains no carbs and encourages metabolism.
- Coffee disrupts the enzyme IRS-1 (Insulin Receptor Substrate-1), which hinders fat burning [7].
- Plant compounds like chlorogenic acid slow glucose absorption in the gut [7].
- Antioxidants in coffee minimize insulin production and suppress appetite [7].
Pro Tip: Enjoy 2 to 4 cups daily, even decaf versions show many beneficial effects [7].
Green Tea
Rich in beneficial compounds, green tea can impact blood sugar and insulin levels positively.
- Polyphenols, such as EGCG, slow glucose absorption in the gut, preventing rapid sugar spikes post-high-carb meals [8].
- Green tea improves the insulin sensitivity of cells, ensuring glucose can enter cells effectively [8].
- Regular green tea consumption lowers both fasting and post-meal blood sugar [8].
Pro Tip: Aim for 2 to 4 cups daily, without sugar and milk [8].
Dark Chocolate
Dark chocolate, high in flavonoids, is beneficial for blood sugar regulation.
- Flavonoids facilitate glucose uptake into cells and improve insulin sensitivity [9].
- The bitterness curbs appetite and reduces cravings [9].
Pro Tip: Select chocolate with at least 70% cocoa content and savor 1 to 2 pieces daily for optimal benefits [9].
- Weight Loss
- Stephan Martin
- Foods
- Blood Sugar Levels
- Cinnamon
- Blood Sugar
- Weight Loss Tips
- However, it's important to note that I'm not going to tell you to forego your favorite foods or adopt an extreme diet; you should instead incorporate these foods into your existing health-and-wellness routine for better results.
- In addition to these foods, Dr. Stephan Martin, a leading diabetology expert, recommends including beans in your diet to promote weight loss and improve blood sugar levels.
- If you're looking for a delicious way to control your blood sugar and support weight management, consider trying protein bread, which is made with soy, lupin, pea, and field bean proteins instead of wheat-based flours.
- Besides weight loss, incorporating these foods into your fitness-and-exercise regimen can further enhance their effects, as a balanced nutrition plan is crucial for optimal health and wellness.
- Creditline: This article was written by Constanze Loeffler and is not sponsored or endorsed by any brand or product mentioned herein. Always consult a healthcare professional to ascertain the best dietary choices based on your unique needs and health situation.
