Overview
This lecture discusses foods and compounds that act as carbohydrate blockers by inhibiting enzymes responsible for breaking down carbohydrates, thus reducing sugar absorption and cravings.
How Carbohydrate Blockers Work
- Carbohydrate blockers inhibit enzymes, preventing carbohydrates from breaking down into simple sugars for absorption.
- Slowing or stopping carbohydrate absorption reduces blood sugar spikes and future sugar cravings.
- Alpha-amylase and alpha-glucosidase are key enzymes targeted to block carbohydrate digestion.
Foods That Block Carbohydrate Absorption
- Raspberries, lentils, navy beans, and kidney beans inhibit alpha-amylase; beans and legumes may cause gas due to malabsorption.
- Peas and chickpeas are strong alpha-amylase inhibitors but may cause bloating for some.
- Green (slightly unripe) bananas contain resistant starch and potent alpha-amylase inhibitors; effect decreases as bananas ripen.
- Potatoes and sweet potatoes have inhibitors when raw or cooled after cooking; heating destroys these effects.
Alpha-Glucosidase Inhibitor Foods
- Raspberries, strawberries, and blackberries have mild alpha-glucosidase inhibition.
- Lentils and beans block both alpha-amylase and alpha-glucosidase.
- Freshly ground flax seeds, broccoli, and dark grapes have alpha-glucosidase inhibitors (grapes are high in sugar).
- Fenugreek, cinnamon, ginger, and green tea are strong inhibitors; fenugreek can be consumed as tea or capsules.
Salt and Sugar Cravings
- Drinking water with a pinch of salt may help curb sugar cravings.
- Electrolyte blends like Element may reduce appetite and sweet cravings.
Genetic Variants & Sugar Craving
- About 15% of people have a gene variant that reduces sucrase-isomaltase enzyme, leading to less sugar craving and different glucose responses.
- Lower enzyme levels result in increased satiety hormones and reduced desire for sweets.
- Using carb blockers and reducing sugar can mimic the effects of this genetic variant over time.
Key Terms & Definitions
- Alpha-Amylase Inhibitor — prevents starch breakdown into simple sugars, lowering sugar absorption.
- Alpha-Glucosidase Inhibitor — blocks final carbohydrate breakdown into absorbable glucose.
- Resistant Starch — starch not digested in the small intestine; found in green bananas and cooled potatoes.
- Sucrase-Isomaltase — enzyme that digests certain sugars; some people naturally have less.
Action Items / Next Steps
- Try adding alpha-amylase and alpha-glucosidase inhibitor foods with high-starch meals.
- Experiment with a pinch of salt in water if experiencing strong sugar cravings.
- Optionally, consider fenugreek tea or capsules to reduce carb absorption.