Nutrition
From coffee to cinnamon: these eight foods help you lose weight
Eight foods that support them: The best tips from the Düsseldorf nutrition expert and diabetologist Professor Stephan Martin.
The popular spice not only smells good, but also has a positive effect on blood sugar levels. This effect is primarily held responsible for cinnamon skelthyd and polyphenols, secondary plant substances in the cinnamon.
- Cinnamon inhibits enzymes that dismantle carbohydrates – the sugar gets more slowly into the blood, the blood sugar level increases more evenly.
- Cinnamon improves the insulin effect on the cells, so glucose is better absorbed and the blood sugar drops.
- Studies show that in addition to blood sugar, cinnamon can also reduce the HBA1C value (long-term blood sugar) easily to moderately.
Already 1 to 6 grams of cinnamon daily can have a positive effect on the metabolism. It is best to use Ceylon cinnamon. It contains less cumarine and is better tolerated.
Vinegar, ideally apple cider vinegar, has proven to be a helpful means of stabilizing blood sugar. The spice agent ensures that the pancreas releases less insulin when we have eaten carbohydrates – the more vinegar, the stronger the effect. The acetic acid (acetate) is responsible for this.
- Vinegar slows down the stomach emptying, causing the carbohydrates to be slower into the intestine and get into the blood from there.
- It inhibits digestive enzymes like the amylase. The strength is broken down more slowly.
- The insulin sensitivity is increased – less insulin is sufficient to transport sugar from the blood into the cells.
1 to 2 tablespoons of vinegar per day are recommended – diluted as a drink in water, as a vinaigrette or in marinades.
Beans and other legumes combine complex carbohydrates, vegetable protein and plenty of fiber – an ideal trio to keep the blood sugar stable and feel full faster.
- Soluble fiber such as pectin and resistant strength delay the gastric emptying and steaming blood sugar and insulin tips.
- The carbohydrates contained are slowly digested and gradually get into the blood – the blood sugar level increases more evenly.
- Studies show: The regular consumption of beans improves the insulin sensitivity of the cells in the long term.
No matter whether kidney beans, white, black or green beans: two to three portions per week (about 150 grams each) can do a lot.
To person
Prof. Dr. med. Stephan Martin is the chief physician for diabetology and director of the West German diabetes and health center in Düsseldorf
In addition to walnuts and hazelnuts, pistachios are also suitable for a weight -regulating diet. The stone fruit is rich in important nutrients, keeps blood sugar stable and insulin levels low.
- If pistachios are eaten together with carbohydrates, the increase in blood sugar is significantly flatter than without, as show.
- Pistachios promote insulin sensitivity: the cells need less insulin to absorb the sugar from the blood and normalize the blood sugar level.
- With their mix of protein, fiber and unsaturated fats, we feel full for a long time.
Ideal are 30 to 50 grams a day – this corresponds to a (small) hand full of 40 to 60 pistachios. Ideally unsalted and pure as a snack or topping for salads or other dishes.
Losing weight with the help of protein bread
Most types of bread let the blood sugar level rise and make it difficult to lose weight. Protein bread is a good alternative. The usual wheat, rye or spelled flour is replaced by soy and lupine protein or pea and agricultural bean protein. One confirmed the positive effects of protein bread when losing weight.
- Avoid less strength and more protein.
- Sowing and fats fill up for longer and keep the blood sugar level stable.
Do not use industrial goods – and prefer to buy protein bread from the baker, which largely bakes without additives and aids.
Black coffee – without milk and sugar – does not contain carbohydrates and has a positive effect on the metabolism.
- Coffee builds the enzyme IRS-1 (insulin receptor-substrate-1))) away,, that inhibits fat burning.
- Bioactive plant substances such as chlorogenic acid slow down the absorption of glucose in the intestine.
- Antioxidants in coffee lower insulin production and dampen the feeling of hunger.
2 to 4 cups are recommended every day. Uncaffeinated coffee also shows many of the positive effects.
Green tea is rich in bioactive substances and can affect blood sugar and insulin levels cheaply.
- Polyphenols, i.e. plant substances, such as ECGC delay the sugar intake in the intestine. This prevents rapid blood sugar tips after carbohydrate -rich meals.
- The drink improves the insulin sensitivity of the cells. Glucose can be transported more effectively into the cells.
- With regular consumption, green tea lowers both the sober blood sugar and the blood sugar reaction after eating.
Drink 2 to 4 cups of green tea every day – unsweetened and without milk. Uncaffeinated green tea also has a positive effect on the metabolism.
Dark chocolate with a high cocoa content is rich in secondary plant substances such as flavonoids that look blood sugar -friendly.
- Flavonoids can improve insulin sensitivity and make glucose intake into the cells easier.
- Bitter fabrics have an appetite computer and reduce cravings.
Chocolate with at least 70 percent of the cocoa content (also more!) And snack on a maximum of one or two pieces a day.
Source: Stern
I’m Caroline, a journalist and author for 24 Hours Worlds. I specialize in health-related news and stories, bringing real-world impact to readers across the globe. With my experience in journalism and writing in both print and online formats, I strive to provide reliable information that resonates with audiences from all walks of life.
