We already know that too much blood glucose (and the subsequent insulin spike) predisposes people to gaining unwanted fat pounds.
Simple and processed sugars are ubiquitous in our food supply and are causing excessive sugar absorption from the digestive tract into our circulation. This also impacts the first pillar: Insulin Resistance.
Slowing down or minimizing sugar absorption can help to improve sugar metabolism and restore normal insulin sensitivity. The best method for correcting Pillar 3 is to increase your fiber intake.
But some people with chronic weight control problems will need more than fiber to impede carbohydrate absorption. In those cases, certain nutrients that interfere with complex and simple carbohydrate breakdown and absorption can be an important part of a weight loss program.
Take the quiz and see if excessive carbohydrate and starch absorption is one of your weight gaining mechanisms.
|Questions to Determine Your Carb & Starch Absorption||YES||NO|
|Do you eat 2 or more servings of white bread and/or white pasta a day?|
|Do you consume at least 1 sugary drink every day?|
|Do you eat more carbs in a day than protein?|
|Do you often feel shaky or have low energy after a meal?|
|Do you have a high level of fat in your blood (triglycerides>100)?|
|IF YOU ANSWERED WITH …||THEN TRY …|
|0 Yes ? No signs of an absorption issue||Keep up the good work!|
|1?2 Yes ? On the verge of an absorption issue||Lifestyle suggestions|
|3 Yes ? Mild absorption issue||Arabinose*|
|4 Yes ? Moderate absorption issue||Arabinose + White kidney bean extract*|
|5 Yes ? High absorption issue||Arabinose + White kidney bean extract + Propolmannan*|
- Eat more fiber. Plant fiber fills you up quickly, and studies indicate that this results in less snacking and binging later in the day.
- Completely eliminate sugary drinks. Eat less white bread and white pasta, and increase your intake of whole-grain bread and pasta.
- Combine adequate protein, fats, and whole-food carbohydrates from vegetables, legumes, nuts, seeds, and fruit at every meal or snack.
- Exercise! This will raise your resting metabolic rate and will force your body to burn more of the sugar and starchy calories for energy ? even while resting.
*The appendix provides descriptions and average doses of each nutrient.