What Causes Belly Fat and How to Lose It

There’s good news and bad news about belly fat. The bad news is that, according to a recent government estimate, no fewer than 88 percent of the US population is walking around with belly fat, and most likely it is a symptom of insulin resistance.

Insulin resistance is a condition that can lead to type 2 diabetes since your body essentially stops listening to your insulin response to food, which makes you produce even more insulin, and this cycle continues until you either change your diet and get healthy, or the insulin production, which is essentially stuck in the “on” position, short circuits and your pancreas begins to wear out, which is essentially the state in which diabetes starts to happen.

The good news about belly fat? There are dietary changes, specifically a plant-based high-fiber diet strategy, that can help you reverse insulin resistance to lose weight, shrink belly fat, and get back on the road to being your healthiest.

Why Is Belly Fat so Bad for Your Health?

Belly fat isn’t just a vanity issue, but a sign of underlying health issues, which can become conditions that compromise your health, such as type 2 diabetes. So when belly fat shows up and acts stubborn, which it often does, and you find it hard to lose weight,  you need to heed your doctor’s advice and do something about it. That’s the message from one MD we spoke to, who treats people with metabolic conditions, including obesity, diabetes, and insulin resistance. Here’s how to get rid of belly fat.

By changing your diet, and adopting a low-carb, high-fiber approach by eating more vegetables, fruit, legumes, nuts, seeds, and whole grains (and less processed foods such as refined grains like added sugar and white flour foods), you can reverse metabolic syndrome, which is a condition that includes insulin resistance, this doctor’s research has found.

Before you despair about what you can’t eat, or how hard it is to lose weight and belly fat, there are 22 foods that have been scientifically shown to help fight belly fat, and can even reverse insulin resistance, if you eat them daily, and avoid simple carbs (such as sugar, crackers, chips, sweets, and other processed foods) that drive up blood sugar.

You can get rid of both belly fat and lower your insulin resistance, and achieve overall health, just by avoiding processed foods and adding these 22 foods to your diet, and it works even better if you exercise daily. First, cut out added sugar, animal fat, and processed or fast foods that are full of the types of simple carbs that cause insulin to spike in the first place.

What Is Insulin Resistance and How Can You Reverse It?

Insulin resistance is a term that describes what happens when your body “stops listening” to insulin, so you create more and more of it, in an effort to get blood sugar to safely be used by the cells or carted away to be stored as fat. Insulin resistance is especially hard to solve since once the extra fuel (whether it’s sugar or fat) gets locked up, your blood sugar dips, and you sense that you’re hungry – even though you just ate not too long ago – and you eat again to satisfy the hunger cue. Then insulin goes up again, and your cells resist the signal, and as insulin gets ignored (or resisted) it pumps more and more, until finally there’s an answer.

Your blood can only hold a teaspoon of glucose or blood sugar at one time, so insulin is just trying to do its job to clear out the excess glucose before it can cause harm, but until you either fast or eat high-fiber foods, this ugly cycle continues, explains Dr. Cucuzzella, MD, author of the book Low-Carb on Any Budget. Insulin resistance–and excess belly fat–starts because your blood, all five liters of it, can only tolerate a finite amount of sugar in it, specifically the equivalent of a teaspoon or110 milligrams per deciliter, says Dr. Cucuzzella, who is a Family Medicine professor at West Virginia University School of Medicine.

When you eat more sugar or simple carbs (such as junk food, white bread, white pasta, sweets, chips or other highly processed foods) than your body can burn up by moving about, insulin response goes up, signaling to the body to store the extra fuel as fat. “Insulin knocks on the door” to tell your body that blood glucose needs to be delivered to the cells, first to the liver, muscles, and other cells, to be used for fuel, but then to your fat cells, where it can be stored till later.”

Things go awry when you eat more sugar than you can use, he explains. The average American meal has about 60 to 75 grams of carbohydrates in it. On average Americans eat about 250 to 300  grams of carbs a day, which is about ten times what your body can use–unless you’re training like an Olympic athlete. (Side note: Dr. Cucuzzella says he has eaten 20 to 30 grams of carbs a day for ten years, and as someone with diabetes, this level “keeps me well and running.”)

The more carbs you eat, the more insulin is released, causing insulin resistance

If you throw the typical meal with those 60 to 75 grams of carbs, then your insulin is going to do whatever it has to do to store the extra. Instead of knocking on the door, it is now pounding on the door, to alert the body that there is too much blood sugar, and it has to do something to get the body’s attention, so it starts rising and rising and rising. When those fat cells are full, the body says: enough! But insulin has to bang on the door even louder to get the body to listen and move that sugar out of our bloodstream.”

This back-and-forth signaling (the insulin getting louder, bullying the body to store extra glucose as fat, the body resisting this message since it has had enough), sends insulin higher and higher, and the body becomes more and more resistant to the message. The body just does not want to hear from insulin again and again, like a spam caller. It stops picking up.

A better way to phrase it is carbohydrate intolerance, which means your body does not hear or see the insulin. Your body eventually acts the way someone who is gluten intolerant acts when they eat wheat: You get inflamed, your immune system overwhelmed, and your gut reacts as if all these carbs are making it sick, which in fact they are.

Whether you eat plant-based or not you have to be conscious of added sugar and simple carbs. If you were peanut-allergic, you can’t eat them, but to someone who has central obesity, or who has insulin resistance, they are essentially carb allergic.

Only 12 percent of the population is “metabolically well,” Dr. Cucuzzella says, and for the other 88 percent with metabolic conditions, eating foods that help lower blood sugar is the key to shedding that unwanted belly fat, lowering the volume on insulin, and getting healthier.

What Is Metabolic Syndrome?

“The primary driver of belly fat and insulin resistance is excess sugar in the bloodstream, which comes from the food we eat,” such as excess carbohydrates, causing insulin resistance and creating a “metabolic storm” inside our bodies,” Dr. Cucuzzella explains.

As the metabolism breaks down, people develop a condition called metabolic syndrome, a cluster of conditions, which together act to increase your risk of heart disease, stroke, nonalcoholic fatty liver disease, and type 2 diabetes.

Given the implications associated with these conditions (increased blood pressure, high blood sugar, excess body fat around the waist, and a high cholesterol profile ), Dr. Cucuzzella has written an article, “Is It Time for a Lockdown on Sugar?,” published in the current issue of Clinical Journal of Sports Medicine.

Why is Belly Fat Dangerous?

Belly fat is more than just a cosmetic issue, he adds: “Belly fat or abdominal fat is the dangerous fat,” Dr. Cucuzzella says.  “It’s called visceral fat, not brown body fat. We need brown fat as protection for vital storage. Women store differently than men, and more for endocrine function and for reproduction. But when you store it in the abdomen it increases the risk of heart disease and stroke. The primary driver of that apple shape is metabolic syndrome.

“Of the patients I see, 90 percent of them have it and they don’t know it. Essentially the body does not metabolize carbs the way it should. When you look at glucose per deciliter of concentration, they may not even eat more carbs than other people by the time they come to see me, but their body has become intolerant of the carbs they do eat.”

The problem is that if the liver is already filled and your muscles are filled (with the energy they need) and then you add more carbs and fat to the blood and over time, you have liver fat. . So not just sugar but the fat that comes with it, so now you have fat trapping. Insulin is a switch, which says store. So if you need to use that fat as fuel you need to reduce carbs and you can do that with a mostly plant-based diet.

Carbs are the primary driver of insulin. So to do this you have to lower insulin and if you do that you need to lower carbs. It’s not going to go away with a 30-day diet, he explains. Instead, the answer is to change your way of eating and to approach it as a lifestyle. You have to make that switch.

Reverse Metabolic Syndrome and Lose Belly Fat

The number one thing that Dr. Cucuzzella recommends to his patients is to follow a diet of low-carb, high-fiber foods, and to stick to eating real or whole foods. By doing this, it’s possible to lose belly fat and ultimately succeed at lasting weight loss. 

“It’s really not anything extreme. It’s what your grandmother would eat: Nothing in a box or a bag with a label. Plenty of real food with carbs, but also high in fiber, so while a banana would qualify, it will behave differently in the body than leafy vegetables.”

Eating a diet high in fiber and low in carbs is the best way to combat and reverse insulin resistance, Dr. Cucuzzella says. Choose carbs that have fiber, like green leafy vegetables, and focus on getting as many of these high-fiber foods as you can, while cutting out the simple sugars and starchy foods.

“Fiber is magical. What fiber does is feeds the gut. Take zucchini for example. It might have six grams of carbs but 2 grams of that is fiber. That means the carbs in zucchini are not behaving like glucose in the body. The fiber will become food for the healthy bacteria in our gut. The same thing is true if I eat an apple, the carbs behave differently than apple juice with no fiber. Fiber feeds the healthy trillions of bacteria in the gut and helps to fight obesity and heart disease, and it makes you feel full.

“We don’t understand all the ways that the microbiome helps keep us healthy,” says Dr. Cucuzella, “but we know that feeding it vegetables, and high-fiber foods such as greens, can help reverse disease and lower insulin. Simply said, eat fiber, in the colors of the rainbow, to provide nourishment to the microbiome and lower your insulin response to the food you eat.”

Why It’s So Important to Eat Fewer Simple Carbs

Carbs create inflammation explains Dr. Cucuzzella, which is dangerous when you get sick from the flu or other virus. “I work in a hospital so people in the hospital often have these conditions associated with insulin resistance, which is obesity and hypertension, and diabetes. If you want to protect yourself from the flu or the next wave of COVID-19, get healthy now. You can lower the chances of having complications or severe symptoms if you get healthy now by maintaining a low-carb diet.

“If you are ever in hospital you need to have the host or body be healthy to fight the infection. The cytokine storm causes hyperglycemia. And when we have hyperglycemia our whole immune system function is disabled and it starts a cascade of negative effects. We don’t have a good treatment for the cytokine storm yet. You have to ride it out. The people who have it the worst are people with some spectrum of high blood sugar or metabolic syndrome.”

The 22 foods to eat to help lower insulin resistance

Here is Dr. Cucuzzella’s list of non-starchy plant foods that he gives to his patients, from his book, Low Carb on Any Budget. It should not be expensive to eat healthily. He calls it the Green Food list. Eat these to help lower insulin resistance and lose stubborn belly fat.

• Avocado
• Asparagus
• Bell Pepper
• Brussels Sprouts
• Cabbage
• Cauliflower
• Cucumber
• Green Onions
• Jalapeño
• Mushrooms
• Olives
• Onion
• Pickles
• Romaine Lettuce
• Spinach
• Sauerkraut
• Tomatoes
• Zucchini
• Macadamia Nuts
• Almonds
• Walnuts
• Pecans

Bottom Line: Stubborn Belly Fat Could Be a Sign of Insulin Resistance. Here Are 22 Foods to Fight Back

Belly fat may be a sign that you are battling with insulin resistance, a potentially dangerous condition that can lead to diabetes, according to this doctor. To fight back and get rid of stubborn belly fat, and reverse your insulin resistance, eat these 22 foods that are part of a high-fiber diet rich in vegetables, legumes, fruit, and whole grains, and avoid highly-processed foods that cause insulin levels to spike.

For more ways to incorporate a healthy, plant-based diet into your life, check out The Beet’s Health and Nutrition articles.

You may think iron is synonymous with meat, and while animal protein certainly has it, that doesn’t mean you can’t get enough iron if you eat a mainly plant-based diet. In fact, you can, if you know the right foods to choose and how to pair them. The daily recommendation from the National Institutes of Health (NIH) for iron intake is 18 milligrams (mg), but not all iron sources are created equal. Here’s what plant-based eaters need to know about iron and which iron-rich foods are best to help reap the benefits.

1. White Mushrooms

1 cup cooked = 3 mg iron (17% daily value (DV))\There are many reasons to eat mushrooms on the regular, but their meaty texture (try a Portobello cap as a meat replacement for a burger!) and ample protein are two of the highlights. Add them to your stir-fry, tacos, or even instead of meat in a faux Bolognese sauce.

2. Lentils

1/2 cup = 3 mg iron (17% DV)You don’t need to eat a huge serving of lentils to get a hearty dose of iron. Just a half-cup provides close to 20% of the iron you need in a day. Just like mushrooms, lentils have a meaty texture that works well in burgers, tacos, or grain bowls.

3. Potatoes

1 medium potato = 2 mg iron (11% DV)The poor potato has gotten such a bad rap. Fear of this carb-rich spud is unwarranted because it’s actually an affordable and delicious source of iron and potassium. So go ahead and have that hash, baked potato, or potato soup and leave the skin on for some added fiber.

4. Cashews

1 ounce = 2 mg iron (11% DV)Most nuts contain iron, but cashews are a standout because they have less fat than some of the other nuts. One ounce of cashews (about 16 to 18 nuts) has 160 calories, 5 grams of protein, and 13 grams of fat. Add a handful of cashews to smoothies, soups, or sauces for some extra creaminess.

5. Tofu

½ cup = 3 mg (15% DV)Not only does tofu have plenty of protein and calcium, but it’s also a good source of iron. It’s very versatile and takes on the flavor of any sauce or marinade, making it a great meat substitute.Keep in mind that you can easily get the iron you need from a plant-based diet.

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Drinks to Lower Blood Sugar

If you’re diabetic, prediabetic, or simply looking to keep blood sugar low for your health, sugary drinks sneak in added sugar that can spike your blood glucose. We talked to experts to identify drinks that are diabetes-friendly and will ensure that you’re not consuming tons of unwanted added sugar.

Unless you’re mixing up an insulin-filled cocktail, there aren’t any specific drinks that can actually lower your blood sugar. Fortunately, these seven drinks are diabetic-friendly and can prevent blood sugar from spiking in the first place.

7 Drinks That Keep Blood Sugar Low

1. Water

You can never go wrong with drinking water — it does make up about 60 percent of the human body. Every single cell, organ, and tissue needs it for bodily functions and to keep our body temperature normal.

Along with the fact that water keeps you hydrated, it can also assist the kidneys with removing any excess sugar hanging out in the bloodstream. A 2017 study published in Nutrition Research found that low daily water intake led to an increased risk of hyperglycemia. In the study, when type 2 diabetic patients were restricted from water, their blood glucose response was impaired likely due to hormone responses.

2. Unsweetened tea

Whether you go with a true tea (like green or black) or herbal tea, the key thing to remember is to drink it plain or grab bottled teas that don’t have added sugar. Research has found that choosing either true tea or herbal tea could be protective against hyperglycemia.

One 2017 study published in the Asia Pacific Clinical Nutrition Society found that the participants who drank black tea with a high sugar drink had lower post-meal blood sugar levels compared to those that received the placebo. If you enjoy herbal teas, a 2016 study published in Nutrition found that sipping on chamomile tea three times per day for eight weeks had a positive impact on glycemic control and antioxidant levels in participants.

3. Coffee

Similar to tea, you want to take your coffee with no cream or sugar in order to prevent that sugar spike. A 2019 systematic review found that long-term studies (two to 16 weeks in length) on coffee and its impact on glucose response was favorable. It’s believed the antioxidant compounds of coffee over a long period of time can improve oxidative stress and inflammation which then improves glucose metabolism.

Do be aware of how much caffeine you are drinking, though. Research has shown too much caffeine may increase both glucose and insulin levels in the short term, especially for those that are caffeine sensitive. The FDA recommends sticking to around 400 milligrams of caffeine per day, which is around four or five cups of coffee.

4. Plant-based milk

Making the switch from animal milk to plant-based milk can not only prevent a blood sugar surge but could also be effective in preventing type 2 diabetes. A 2017 review published in the Journal of Geriatric Cardiology states that animal protein and fat have been linked with the worsening of insulin resistance which leads to hyperglycemia and a potential type 2 diabetes diagnosis.

When going plant-based with your milk, choose the unsweetened original versions instead of vanilla or other flavored milk. Almond, soy, and coconut milk are all great options that contain under one gram of sugar per 8-ounce serving. Rice milk (even the unsweetened version) should be avoided as it can contain upwards of 10 grams of sugar per serving.

5. Whole-fruit smoothies

This doesn’t account for all smoothies, some restaurants and companies add additional sugar or use juice as the liquid to get a smooth consistency which can create a quick rise in blood sugar. Instead, making one at home allows you to use water or plant-based milk and low glycemic fruits to ensure your blood sugar doesn’t increase rapidly. Berries are one great option, with a 2019 study showing that participants who ate 2 cups of raspberries with a high-carb meal had reduced insulin and blood sugar after finishing the meal.

When you concoct your smoothie, think beyond just the fruit. Adding other ingredients like seeds, avocado, nuts or nut butter can also be beneficial for glucose management. For example, one 2017 study found that participants who consumed 1 ounce of ground chia seeds along with 2 ounces of a sugar solution had a 39 percent drop in blood sugar levels.

6. Flavored carbonated water

If you want to drink water with flavor and bubbly action, go for the carbonated option. Many of the popular carbonated beverages such as La Croix and Bubly use natural flavors and don’t include any sweeteners.

Although more studies need to be conducted on human participants, one 2021 study on hyperglycemic mice showed that mice who received natural soda water had both improved insulin and blood glucose levels.

7. Any low-sugar beverages

This category can include beverages like “diet” juices or sodas. Although they aren’t the ideal pick of the litter, they are still beverages that can be enjoyed in moderation and won’t increase your blood sugar due to the use of artificial sweeteners.
Some research has linked artificial sweeteners with the potential to increase diabetes risk, but a 2020 long-term study found that drinking diet soda or non-caloric artificial sweeteners did not increase diabetes risk or affect insulin or glucose levels. This was even when almost half of the participants regularly consumed diet soda or used non-caloric artificial sweeteners to sweeten up their beverages over an eight-year period.

Bottom Line: Reach for these diabetes-friendly drinks to prevent blood sugar spikes.

Want more ways to keep blood sugar low and under control? Check out The Beet’s article on foods that keep blood sugar low, and don’t forget to sign up for our newsletter for daily plant-based health tips.

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Carbohydrate-rich foods are the ones that impact our blood sugar. They are an important source of energy for our cells, so they do not need to be avoided but rather eaten in certain quantities so that you stay within your target blood sugar range.

Although all carbohydrates affect blood sugar, some may cause a higher spike than others. New research has linked four categories of plant-based foods, considered ‘low glycemic index foods,’ that have a lower effect on blood sugar in diabetic individuals.

What are low glycemic index foods?

A tool that has been helpful in managing blood sugar levels is called the glycemic index (GI). Where a food falls within the GI depends on its nutrient composition, how it’s cooked, ripeness, and any processing it’s gone through.

Foods that are higher in refined carbs and sugar quickly digest and, therefore, reach our bloodstream quicker than carbohydrate foods that contain higher amounts of protein or fiber. Carbohydrate foods are the only ones that are assigned a GI since foods without carbs like nuts, seeds, meats, spices, and oils do not raise blood sugar levels.

According to Harvard Health, foods are ranked on a scale from 0 to 100 with pure sugar being 100. The lower the number on the GI scale, the slower blood sugar rises after consuming that food. Carbohydrate-containing foods fall under the following classifications when it comes to GI foods:

• High: ≥70
• Moderate: 56-69
• Low: ≤55

What is glycemic load?

While the GI compares foods that contain the same amount of carbohydrates to how they raise blood sugar levels, the glycemic load (GL) of foods was also developed since some foods have higher quality and quantity of carbohydrates per serving. The GL can be calculated using the following formula:

• GL food = (GI Food x amount (g) of available carbohydrate food per serving)/100

Take watermelon for example. When it comes to GI, watermelon falls at a 76 which is comparable to a donut. When you take into consideration the number of carbohydrates, watermelon contains 11 grams which would bring its GL to an 8 while donuts have a GL of 17.

The GL classifications include:

• High: ≥20
• Moderate: 11-19
• Low: ≤10

Low glycemic diets for diabetes

A new study published in BMJ in August of 2021 found that following a low glycemic diet when you are diabetic can show improvements in blood sugar levels, cholesterol, weight, and other risk factors.

The study included 1,617 participants who either have type 1 or type 2 diabetes, are middle-aged, overweight or obese, and have moderately controlled diabetes from drugs or insulin. The results took place from 27 different randomized controlled trials that were published up until May of 2021.

The results from these studies showed that when low glycemic index dietary habits were followed, participants had small but meaningful reductions in blood sugar (HbA1c) compared to those that followed higher glycemic index diets. The low glycemic diets also improved fasting glucose (blood sugar after a period of not eating), low-density lipoprotein cholesterol (LDL aka “bad” cholesterol), body weight, and C-reactive protein (a chemical that can trigger inflammation).

Following a low glycemic index eating pattern is a great treatment addition along with drug and insulin therapy to treat diabetes and achieve target glucose levels.

Like all studies, the researchers state that there may be some limitations that affected their results. However, the findings show “low GI/GL dietary patterns are considered an acceptable and safe dietary strategy that can produce small meaningful reductions in the primary target for glycemic control in diabetes, HbA1c, fasting glucose, and other established cardiometabolic risk factors.” They also conclude that, “our synthesis supports existing recommendations for the use of low GI/GL dietary patterns in the management of diabetes.”

Low glycemic index plant-based foods

That latest research classified low glycemic index foods into four different categories. Here are some specific examples of foods that fall in these categories and have lower GI levels.

Low glycemic vegetables

• Broccoli: 10 – 15
• Cabbage: 0 – 10
• Lettuce: 10 – 15
• Onions: 10 – 15

Low glycemic fruits

• Apples: 34 – 38
• Oranges: 40 – 46
• Dates: 38 – 46
• Bananas: 48 – 54

Low glycemic legumes and pulses

• Chickpeas: 19 – 37
• Kidney beans: 20 – 28
• Lentils: 27 – 37
• Soybeans: 15 – 17

Low glycemic whole grains

• Sweet corn: 47 – 57
• Whole wheat spaghetti: 47 – 51
• Barley: 26 – 30
• Multigrain bread: 51 – 55

The health benefits of a low glycemic diet

Beyond its ability to improve blood sugar levels, following a low glycemic index diet can come with other health benefits.

One 2014 study published in the American Journal of Clinical Nutrition found that participants who followed a low glycemic index and energy-restricted diet with moderate carb intake had more weight loss than those that followed a high-GI and low-fat diet. Weight loss with diabetes can help to improve insulin resistance and even glycemic outcomes.

Following a low glycemic index diet could improve cholesterol levels as well. A 2013 study published in Family Practice found that individuals following a low-GI diet had improved total cholesterol and LDL cholesterol levels. This result even occurred over a short time frame of 5 to 12 weeks.

Bottom Line: Using the glycemic index can help those with diabetes keep blood sugar levels regulated.

Other research also shows following a low glycemic index diet could benefit weight loss and cholesterol levels.

The post The Best Low Glycemic Index Foods to Keep Blood Sugar Levels Stable appeared first on The Beet.

Confused? You have a right to be  – since for years studies have warned us that white bread, white rice, pasta, sugary drinks – and other “fast carbs” raise blood sugar levels quickly and can lead to weight gain. But the latest evidence is not as clear-cut. Studies are rarely conclusive and looking at headlines about the latest study can provide a limited view of the scientific evidence. Researchers usually note the limitations of their findings in the study, and we should look at these carefully, to put the latest data into context and help us make decisions about what to eat for our health.

Health advice that applies to one person may not apply to their best friend or even their sister, because we all have different genetics, metabolism, and lifestyles. Unfortunately, this means that figuring out what to eat or what are the “best” foods for weight loss can be a minefield of false leads. After looking at the study details, this article hopes to shed some light on key takeaways that people can put into practice if losing weight and staying healthy is the goal.

‘Fast carbs’ are no worse than ‘slow carbs’ for weight loss, study finds

The newest study published in Advances in Nutrition has been making the news recently because it dispelled the common myth that fast carbs make you fat. For years, experts have told us to eat low-glycemic (GI) foods to avoid weight gain and keep our bodies healthy.

What is the Glycemic Index? A rating system for foods containing carbohydrates that indicates how quickly a food affects blood sugar (glucose) level when eaten on its own.

We have learned to avoid high GI foods since the sugar in foods with a high GI absorbs faster into the bloodstream and spikes our glucose levels. If we don’t burn this extra energy off through exercise, the body stores it as fat. Additionally, high-GI foods can play havoc with the body’s ability to regulate insulin in people with diabetes. It can also make us “insulin resistant” by requiring ever-higher levels of insulin to be released to prompt the body to deliver energy to the cells, leading to weight gain.

However, in this new study, scientists found that there is scant evidence that low-GI diets are superior to high-GI diets when it comes to losing weight and the prevention of obesity. The researchers analyzed data from high-quality research comparing low-GI and high-GI diets for weight loss in more than 1.9 million adults. There was no consistent difference in the body mass index (BMI) of those eating high or low-GI foods, and some studies showed that BMI was actually lower in those eating the highest GI foods.

Furthermore, the authors found that low-GI diets were not better than high-GI diets for reducing body weight or body fat. A notable exception was that a low-GI diet with a difference of at least 20 GI units resulted in greater weight loss in people with normal glucose tolerance, but not in those with impaired glucose tolerance (meaning those who have pre-diabetes).

The authors concluded that GI rating is not an accurate measure of how food affects our blood sugar levels, and suggested that low-GI diets are not better for weight loss than high-GI diets.

However, there are some limitations to this study that could influence the results and some important points that we must consider when choosing which carbs to eat.

Glycemic Index values don’t reflect how we really eat

One problem with this study that the authors highlighted themselves, is that Glycemic Index values don’t reflect real-life meals. Scientists determined the Glycemic Index (GI) values of foods by having young healthy people eating them one by one in tightly controlled laboratory conditions, and assessing how their blood sugar rises. Typically, they would only use small sample sizes to get their data.

However, this doesn’t bear in mind the average person eating a combination of foods on a plate and the effect of fiber, macronutrients, preparation, and time of day when eaten – these all determine how our bodies react to the sugar in food.

Grain variety, processing, and cooking affect GI

The University of Sydney’s GI database is a well-recognized source of GI values, but it has 27 values for white and brown rice ranging from 17 to 94.

The variation in GI values is determined by the type of rice, how it’s processed and cooked, and what you eat it with. This applies to other grains and carbs too.

White, refined carbs or ‘fast carbs’ have higher GI values because they lack the fiber that helps slow the release of sugars into the blood. Manufacturers remove parts of the grains and polish them into finer textures with longer shelf lives – for example, white rice and white bread, but this means that they can spike our blood glucose. Additionally, other fast carbs such as processed foods and sugary sodas have added sugar which compounds the problem.

Conversely, complex carbohydrates or ‘slow carbs’ such as whole grains contain the whole kernel – the bran, germ, and endosperm – and are rich in fiber, vitamins, and minerals. Slow carbs release their sugars into the bloodstream more slowly, regulating energy and avoiding blood sugar spikes which can lead to weight gain.

Furthermore, cooking carbohydrate foods makes them easier to digest and quicker to release their sugars, compared to eating a raw salad, where the natural sugars release at a steady pace.

Many studies on how GI affects weight use food questionnaires that participants fill in themselves, but if someone reports they had ‘rice’ for dinner, the GI of their meal could vary drastically depending on what kind of rice, how it was cooked, and what they ate with it.

The authors of the study noted that the GI of meals may be overestimated by 12 to 19 GI units and the difference between ‘high’ and ‘low’ GI foods is on average 10 units. Therefore, meals that the studies considered to be high- GI could actually be low-GI, and the results could be skewed. With the unreliability of self-reporting questionnaires and the variation between GI values for common foods, the results of observational studies into GI, weight loss, and obesity need to be interpreted with caution.

So what should you eat? Stick with slow carbs for health and less belly fat

Looking beyond the new study, the evidence says that people should still choose their carbohydrates carefully, favor slow carbs (low GI foods) and avoid fast carbs (high GI foods) Although GI as a value may be flawed, research suggests that refined carbs are inflammatory, have adverse health effects, and can contribute to weight gain, and people should mostly choose whole grains.

For example, a recent study found that middle-aged people who eat at least three servings of whole grains a day have a smaller waist size than those who eat less. Compared to people who eat refined grains, those eating whole grains control their blood sugar and blood pressure better over time according to the researchers.

 The best carbs to eat for weight loss and to lower disease risk (eat in portion-controlled amounts for weight loss)

• whole grains such as brown rice, quinoa, and oatmeal
• legumes, beans, and lentils
• starchy vegetables such as sweet potatoes, yams, turnips, and beets
• whole wheat bread, multi-grain bread, and rye bread

Additionally, people can eat protein and some extra raw veg such as greens with their carbs to slow down the release of blood sugar. For example accompany rice with a lentil dahl and a side salad of spinach, whole wheat bread with hummus and arugula salad, or a snack of rice cakes with nut butter.

Everyone reacts to carbs differently

Ever wondered why your colleague can eat sandwiches every day for lunch and not put on weight? The answer lies in biochemical individuality. As people, we are each different.

The way people react to certain foods or macronutrients varies according to their age, genetics, physical activity, insulin sensitivity, and BMI. Indeed, the study authors note that amongst 800 adults, the glycemic response to white bread which scientists use as a marker of the highest GI value, varied by five-fold when comparing the highest and lowest responses, proving that people react differently to fast carbs.

The importance of personalized nutrition

The field of personalized medicine and personalized nutrition is gaining momentum as a way to establish what people should eat. Nutrigenomics studies how food and it’s components interact with people’s genes and affect their health and risk of disease. The microbiome which is the bacteria in the gut has a fundamental part to play in this scenario too.

People can arrange genetic testing and analysis and a personalized medicine practitioner can recommend what diet and lifestyle changes they should make in respect of their health history and future risks. However, this can be expensive and onerous, and many people don’t have the capacity to do this. So without detailed personalized information what should you eat?

Consider your current health conditions and family history. If you are overweight, have type 2 diabetes, metabolic syndrome, or have a family history of heart disease you may be better avoiding fast carbs altogether and eating portion-controlled moderate amounts of whole grains.

Conversely, if you are physically fit, lead an active lifestyle, are of normal weight, and are healthy, eating white rice or white bread sometimes may not be a problem. Some people who train hard may need extra carbs or quick sugar-releasing carbs to support their exercise.

Healthy carbs to eat for weight loss

Eating a healthy plant-based diet provides adequate complex carbohydrates to support health and energy at all life stages, and may help people to manage their weight. Vegetables, fruits, legumes, and seeds contain carbohydrates, and starchy veg such as sweet potatoes contain higher amounts of carbohydrates that can support training and muscle building. Grains such as brown rice, quinoa, barley, and whole wheat provide essential nutrients for energy, growth, and optimal functioning and are a valuable part of a healthy plant-based diet.

So, in summary, using GI to measure whether carbs are ‘good’ or ‘bad’ may or may not be useful for weight loss, but avoiding refined carbs may help you manage your weight better as well as avoid chronic diseases associated with inflammation.

Experts agree that a healthy plant-based diet supports health and weight management, but people also need to consider a personalized approach to find out what best suits them.

The Bottom Line: GI may not be the best way to measure what you should eat for weight loss but you should still avoid fast carbs

For weight loss and to lower the risk of disease, people should still try to avoid refined carbs: Whole grains, legumes, starchy vegetables, whole wheat bread, and other slow carbs should be eaten in portion-controlled amounts since these are known to help fight disease and lower inflammation in the body.

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To quote from the authors’ conclusion: “Among middle- to older-age adults, replacing [refined grains] with [whole grains] may be an effective dietary modification to attenuate abdominal adiposity, dyslipidemia, and hyperglycemia over time, thereby reducing the risk of cardiometabolic diseases.”

How eating good carbs help us reduce our waist size and get healthier

The key is knowing exactly what constitutes healthy carbs, and not confusing whole grains with highly processed foods, which have had most of the nutrients and natural fiber stripped out of them. Get it right, the study indicates, and you could enjoy carbs, a smaller waist size, and lower your lifetime risk of heart disease.

Americans’ average waist size has been rapidly increasing, along with their risk of chronic diseases. In 2015-2016 the age-adjusted mean waist circumference was 40.2 inches for men and 38.6 inches for women, several inches larger than 15 years prior. These measurements exceed what the Centers for Disease Control and Prevention recommend.

Meanwhile, the pandemic has not been kind to our waist size or our weight profiles. A recent Harris Poll survey found that 42 percent of Americans gained weight during the pandemic, and the average weight gain among that group was 29 pounds. Among the gainers, 50 percent put on more than 15 pounds and 10 percent gained 50 or more pounds.

As we gain weight, our body stores some of it as belly fat, which over time becomes more resistant to being burned off, research has found. University of Sydney researchers studied the effects of intermittent fasting and found that “fat around the stomach, which can accumulate into a ‘protruding tummy’ in humans, was found to go into ‘preservation mode’, adapting over time and becoming more resistant to weight loss.”

Smaller waist size and total body fat percentage have been shown to be reliable health indicators, which is why striving to reduce waist size is more than just a matter of fitting into your clothes better. It’s a health goal since waist size is tied to diabetes, heart disease, high blood pressure, and other chronic conditions, according to the CDC, which recommends that men keep their waist size smaller than 40 inches and non-pregnant women 35 inches.

The average waistline grows as we age. Whole grain can slow that down

According to researchers at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, people who eat at least three servings of whole grains a day have smaller waist sizes than those who eat half a portion or less per day.

The study followed mostly white, middle-aged adults over 18 years to assess long-term risk factors for heart disease. The results showed that waist size increased by an average of over 1 inch for every four-year interval in the participants who ate few whole grains, and half that amount or 1/2 inch every four years in those who reported a high intake of whole grains. Furthermore, the low-grain group had significant increases in blood sugar levels and systolic blood pressure compared to those who ate more whole grains.

Eating fewer refined grains (packaged foods, such as chips, cookies, cereals, white bread, white rice, and boxed crackers) also led to lower increases in waist size and fewer triglycerides (fats in the blood), the researchers found. Therefore, making sure that the grains you are eating are whole and not refined is essential.

“Our findings suggest that eating whole-grain foods as part of a healthy diet delivers health benefits beyond just helping us lose or maintain weight as we age. In fact, these data suggest that people who eat more whole grains are better able to maintain their blood sugar and blood pressure over time. Managing these risk factors as we age may help to protect against heart disease” said Nicola McKeown, senior and corresponding author, in a press release.

The researchers believe there may be several reasons that whole grains may help people maintain their waist size and reduce their disease risk. Dietary fiber has a satiating effect and may help to avoid post-meal blood sugar spikes. Additionally, the vitamins, minerals, and antioxidants in whole grains may help lower blood pressure suggested Caleigh Sawicki, one of the study authors.

Whole grains also contain protein, which is additionally helpful in keeping you full and blood sugar steady.  For anyone who wants to get more protein, try adding the 10 Whole Grains With the Highest Protein Content, such as oats, buckwheat and quinoa.

How much and what type of grains should you eat?

According to the Dietary Guidelines for Americans 2020-2025, most Americans meet recommendations for total grain intakes, although 98 percent fall below recommendations for whole grains and 74 percent exceed limits for refined grains.

Furthermore, the guidelines note that half of Americans’ refined grain intake comes from foods such as sandwiches (white bread), pizza, and tacos and that another 20 percent comes from snacks and sweets including pretzels, cakes, and cookies, none of which are whole grains.

The USDA advises that the amount of grains someone needs to eat depends on their age, sex, height, weight, and level of physical activity. For women, the amount can also depend on if they are pregnant or breastfeeding.

For example, women need approximately 6-8 ounce equivalent, and men need about 6-10 ounce equivalents of whole grains per day. At least half of your total grains should be whole grains.

What are whole grains and how can we add them to our diet

Whole-grain foods are those grain-based foods –wheat, corn, rice, oats, barley, quinoa, sorghum, spelt, rye – that are eaten in their most whole or least processed form. A common belief is that eating carbs packs on belly fat, and many health-conscious adults make efforts to avoid them. However, this new study indicates that the more important decision is to make sure you’re eating whole grains, not refined carbs.

The following are one-ounce equivalents of whole grains that people can include as part of a healthy diet:

• 1 slice of whole-grain bread
• ½ cup bulgur wheat, buckwheat, or barley
• ½ cup cooked brown or red rice
• ½ cup cooked quinoa
• 1 cup low-sugar breakfast cereal
• ½ cup cooked oatmeal
• 2 rye crispbreads
• 5 whole-wheat crackers
• 1 small wholegrain chapati or roti
• ½ cup cooked whole grain pasta

The benefits of whole grains include the fact that they are packed with fiber, B vitamins, and minerals which have additional health benefits such as regulating energy, boosting the immune system, and supporting healthy bones.

Including adequate whole grains and swapping refined products for whole-grain alternatives makes good sense for not only your waistline but your overall health and disease risk.

Bottom Line: Whole grains help avoid belly fat and expanding waist size

When choosing what kinds of carbs to eat, look for whole grains since a new study finds that eating more whole grains can reduce the growth of our waist size over time, as well as protect against heart disease, high cholesterol, and chronic conditions like high blood pressure.

The post To Lose Belly Fat, Study Finds, Eat ‘Good Carbs’ for Smaller Waist Size appeared first on The Beet.

But the question isn’t just how to eat less sugar, but how to choose your sugar wisely since not all sugar reacts the same way in your body. The sugar in a banana (14 grams) is not the same as the sugar in a donut (11 grams) or chocolate chip cookie (9 grams). Knowing how much sugar to eat, and how to choose natural sugar in plant-based foods over added sugar from food processed in a plant, is the secret to a successful healthy, sustainable diet. Getting added sugar out of your diet, and focusing on those carbs that are high in fiber, will help you crush your cravings and satisfy your sweet tooth, without all the unhealthy risk factors that too much sugar can bring.

Is added sugar bad for you?

People lump all sugary foods into the same jar. Yet there’s a difference between natural sugar, found in fruits and vegetables, and added sugar or simple cane sugar. “While all sugar is in essence broken down and utilized in your body the same way, the natural sugar you find in whole foods is packaged with other healthy nutrients while added sugar is not,” says Leigh-Anne Wooten, M.S., R.D.N./L.D.N., a dietitian in Charlotte, N.C., and nutrition advisor with Vitamix.

A diabetes doctor explains that your bloodstream can only hold the equivalent of one teaspoon of sugar at a time, and above that, your body releases insulin to signal to the body to move it into the cells or store it as fat, according to Dr. Mark Cucuzella, a Family Medicine professor at West Virginia University School of Medicine.

The vitamins, minerals, and antioxidants found in whole foods support your body’s ability to function properly and maintain long-term health, Wooten says. Plus, the fiber helps slow the digestion and absorption of sugar, providing a steadier supply of energy to the body and preventing spikes in blood sugar.

Added sugar, however, is added to food to enhance flavor or extend shelf life. It’s usually found in processed foods that have minimal nutritional value and are high in harmful things like saturated fat and salt. If your sweet tooth is pushing you to crave these sugary foods, your health could suffer. “Research continues to show that chronic consumption of these foods can increase the risk of diabetes, heart disease, and some cancers,” Wooten says. A new draft scientific opinion from the European Food Safety Authority links added sugars to obesity, liver disease, type 2 diabetes, high bad cholesterol, and high blood pressure.

Too much sugar can also drive weight issues, says Kim Rose, R.D.N., the dietitian for the weight loss app Lose It! and certified diabetes care and education specialist. One teaspoon of sugar contains 15 calories, which may not sound like much until you consider that soft drinks are the number one source of added sugar in the American diet, and one can of soda can contain 11 teaspoons.

How much sugar a day is too much?

In 2020, new dietary guidelines recommend that Americans keep added sugars to less than 10 percent of total calories (on average, most currently eat more than 13 percent). If you’re eating 2,000 calories a day, that’s 200 calories or 50 grams of sugar a day. The shocker? Americans consume an average of 77 grams of sugar per day, according to the American Heart Association, or about three to four times the recommended amount

The World Health Organization has recommended that daily intake of “free sugars” be less than 10 percent of your total calorie intake, adding: “Further reduction to below 5 percent or roughly 25 grams per day would provide additional health benefits.”

“Ideally, less is better,” Wooten says. “Some research even shows a more prudent six percent.” In fact, the American Heart Association recommends that men eat no more than nine teaspoons (36 grams or 150 calories) of added sugar a day, women six teaspoons (25 grams or 100 calories).

And while you might be tempted to turn to artificial sweeteners, avoid making them your go-to. Although the FDA has deemed them safe, their effects on gut health are unclear, Wooten says. Worse? “Some studies show that artificial sweeteners may set you up for a sweet tooth and lead to sweet cravings,” she says. “As part of an occasional treat they’re okay, but when a craving hits, opt instead for naturally sweet plant-based whole foods.”

How to eat less added sugar daily

Fortunately, an occasional plant-based sweet treat every now and then will not cause any lasting health issues. “No food is ‘bad,’ and you can absolutely treat yourself every once in a while without shame and guilt,” Wooten says.

Yet if you’re worried that your sweet tooth is getting out of control, there are a few signs to pay attention to. For starters, putting on extra pounds or having an insatiable craving for sweets could be cause for concern, Rose says. Your sweet tooth might also be problematic if you have lots of cavities, take advantage of free candy whenever and wherever, and have an emotional or mental attachment to food. “Overcoming a sugar obsession isn’t all physiological,” Rose says. “Sometimes, it’s psychological as well.” If that’s the case, you may need the help of a medical professional to address underlying psychological attachments to sugar.

So how can you get sugar cravings under control?

Start by kicking sugar out of your diet with these strategies:

• Satisfy cravings with fruit: When that sweet tooth starts talking, nosh a piece of fruit. Not only does the fruit have sweetness with its naturally added sugars, but it also contains fiber to help control blood sugar spikes, which could be driving those cravings, Rose says.
• Track your food: Numerous apps, including Lose It!, tell you how much added sugar is in a particular food. By keeping tabs on this, you can spot pitfalls in your diet – like sugary beverages and foods you never suspected might contain sugar — and choose healthier foods, Rose says. The bonus? Almost 80 percent of people said that tracking their food encouraged them to incorporate more plant-based foods into their diet, according to a Lose It! survey.
• Know sugar’s other names: Because added sugar has over 60 names for it, you need to familiarize yourself with what they are. Check out this list from Sugar Science, but in general, any word that ends in “ose” or words that use “syrup” or “sugar” should be red flags.
• Read food labels on processed foods: It’s a no-brainer that cakes, cookies, and ice cream, even if they’re vegan, have sugar. Yet you might be shocked to learn that foods like ketchup, pasta sauce, salad dressing, barbecue sauce, snack foods, cereals, spaghetti sauce, breakfast bars, bread, and plant-based milk contain added sugar. “Many vegan foods, especially the more processed ones, are heavy hitters when it comes to added sugar (along with saturated fat and salt),” Wooten says. Added sugar is now displayed on the nutrition facts panel so make sure you look. Products with less than five percent of the Daily Value (DV) of added sugar are considered low while 20 percent DV or more of added sugar is high.
• Eat more whole foods: Whole foods like fruits, vegetables, whole grains, and legumes contain no added sugar, and although they do have naturally occurring sugar, it’s the healthy kind. Make these the star of your diet, and you’ll automatically eat less added sugar.
• Swap in whole foods for sugar in baking: Although cutting the added sugar in baking can be tricky, you can do it by experimenting with equal amounts of unsweetened applesauce or ripened bananas, Wooten says. Dates, often finely minced or ground into a paste, are also a good replacement. A general rule of thumb: “Add half the weight of dates compared with the amount of sugar listed in the recipe and then adjust,” she says. And know that although they’re often marketed as natural sweeteners, agave nectar, honey, maple syrup, brown sugar, and coconut sugar are considered added sugar.
• Feed it: This might sound like an odd strategy, but by satisfying that sweet tooth with a little sweetness as well as healthy fats, fiber, and protein, you’ll dull that craving at the same time you fuel your body with healthy nutrients, Wooten says. Here are a few recipe suggestions: Avocado chocolate mousse or a vegan chocolate date shake.

Bottom Line: Your health depends on cutting down on added sugar in your diet.

For ways to satisfy your sweet tooth, choose whole plant-based foods with fiber, to keep blood sugar low and under control. Snack on fruit and use whole foods like maple syrup in baking.

For more great content like this, and ways to incorporate a healthy, plant-based diet into your life, check out The Beet’s Health and Nutrition articles.

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We can’t control the virus, but we can somewhat control our body’s reaction to it, doctors are finding, and Dr. Mark Cucuzzella, a Family Medicine professor at West Virginia University School of Medicine, is recommending that his patients eat a low-carb, high fiber diet and try to reduce their blood sugar levels to a healthy range before they get the virus, to help them ride out COVID-19 with milder symptoms if they do get infected.

Inflammation in the body can leave us vulnerable to all kinds of lifestyle diseases, including the virus, and people with high blood sugar generally suffer worse symptoms of COVID-19, explains Dr. Cucuzzella, which is why he is urging his patients to get healthier. He is also the author of the book Low-Carb on Any Budget.

Blood sugar is tied to immune response, inflammation, and the cytokine storm

A recent study found that “the level of blood glucose control directly affects the immune response and state of the body. Diabetic patients have low immunity and are prone to increase the risk of disease.

“Once infected, [the virus] is likely to aggravate the condition of diabetic patients further,” the authors found, and “increase the difficulty of blood glucose control, and more easily aggravate the infection, thus leading to cytokine storm and acute inflammatory response. Inflammation is closely related to the occurrence and development of diabetes.”

The study found that COVID-19 patients with diabetes had higher serum levels of inflammation-related biomarkers and were susceptible to a cytokine storm, leading to rapid deterioration of COVID-19.

“Inflammatory cytokines can cause structural and functional abnormalities of endothelial cells, leading to insulin transport disorder in human tissues and cells, and thus lead to insulin resistance. At the same time, inflammatory cytokines may lead to structural changes and dysfunction [pancreatic] cells, promote apoptosis of [pancreatic cells], cause insufficiencies of insulin secretion, and eventually lead to the rise of blood glucose.”

Blood sugar levels are tied to simple carbs in our diet

Here’s how blood sugar and works in the body: Your bloodstream contains five liters of volume, and can only handle the equivalent of one teaspoon of sugar at any given time, according to Dr. Cucuzzella, a doctor who treats diabetes patients, and helps them lower their blood sugar, lose weight and be healthier by following a low-carb diet.

Above that amount of blood sugar or 90 to 110 milligrams/deciliter, your body works to strictly regulate what stays in the blood (in the form of glucose) and what gets sent off to the cells–in the liver, muscles, and organs–to “run on” or use as fuel. Once those cells are full and topped off, the signaler hormone insulin instructs the body to store the extra glucose as fat, which for easy access, is usually stored as belly fat. (People with excess belly fat often have insulin resistance, which is when there is too much insulin for the body to respond to.)

How many carbs is too many to be healthy and keep blood sugar low?

The average American meal has from 60 to 75 grams of carbs for men, 45 to 60 grams for women, that’s more than 15 times the amount of carbs in a teaspoon (4.2 grams), or what the bloodstream can manage at any given time. Those excess carbs have to go somewhere, Dr. Cucuzzella explains, so insulin starts “knocking on the door” to tell the body to send the excess blood sugar to the cells, or the overflow to your fat cells. As you eat more carbs than the body can handle, more insulin gets released, and eventually, the body stops listening or “resists” the message, which is what is known as insulin resistance.

USDA recommends 130 grams of carbs, which this doctor thinks is too high

The USDA’s Recommended Daily Allowance (RDA) for carbs is 130 grams of carbs per day. “You can see why we have a problem,” says Dr. Cucuzzella, who recommends anyone with a large amount of belly fat, or who has insulin resistance, or who suffers from diabetes or is clinically overweight or has obesity, dial way back on the carbs and stick to much fewer carbs in their daily diet. He espouses a low-carb diet for most patients, and he himself lives this way: “I have lived on 20 to 30 grams of carbs a day, and as a diabetic, it keeps me running,” writes Dr. Cucuzzella in an email. “Off to run now.”

The combination of diet and exercise is one way to regulate blood sugar levels, prevent the spikes of insulin that can cause weight gain, and maintain a healthy weight. The overall recommendation from this diabetes doctor, who himself has diabetes, is to lower your carb intake, eat more high fiber foods, which helps the body stabilize blood sugar and keep a healthy gut microbiome, and exercise daily.

The Dietary Guidelines for Americans recommend that carbohydrates make up 45 to 65 percent of your total daily calories, according to the Mayo Clinic. That means if you eat a total of 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates, which translates to 225 and 325 grams of carbohydrates a day. Notably, the World Health Organization recommends less than half that amount, urging us to reduce our daily intake of “free sugars” to less than 10 percent of our total intake. The WHO says “further reduction to below 5 percent, or roughly 25 grams per day would provide additional health benefits.”

The body simply can’t burn off that much extra energy, and instead of using it, you store it, often as belly fat, Dr. Cucuzzella explains. “Belly fat is dangerous fat,” he says, since it raises our risk of heart disease, stroke, diabetes, and chronic inflammation, making us more susceptible to infections such as viral infection from COVID-19.

How does sugar in the diet impact our ability to fight off COVID-19

One link between blood sugar, inflammation, and COVID-19 is that if we do get sick, as can happen with any viral infection, including the one caused by COVID-19, our symptoms are far worse if we already have chronic inflammation in the body. The cytokine storm reaction to the virus, when your immune system goes into overdrive and floods the bloodstream with anti-viral immune cells, also drives up the glucose in the body, Dr. Cucuzzella explains.

“I work in a hospital and see what happens when someone comes in with COVID-19 and has metabolic syndrome,” says Dr. Cucuzzella. Metabolic syndrome is a bundle of conditions that are all related to an overworked insulin system, which causes inflammation, increased chance of obesity, and diabetes, along with a higher risk of diseases like heart disease and stroke.

“If you want to protect yourself from the next wave of COVID-19, get healthy now. We see in the hospital when someone gets infected with COVID, the cytokine storm causes their glucose to go up. But you can get healthy by maintaining a low-carb diet. That really has strength against the virus.

“If you are ever in hospital you need to have the host or body be healthy to fight the infection. The cytokine storm causes hyperglycemia. And when we have hyperglycemia our whole immune system function is disabled and it starts a cascade of negative effects. We don’t have a good treatment for the cytokine storm yet. You have to ride it out. The people who have it the worst are people with some spectrum of high blood sugar or metabolic syndrome.”

According to a recent study, COVID-19 symptoms and the effects of elevated blood sugar in diabetics impact each other and cause worse symptoms and more cell damage than either condition alone. “The virus infection symptoms and diabetes affect each other and aggravate each other, leading to further deterioration of the condition,” the study found.

“The clinical spectrum of COVID-19 ranges from mild, moderate, severe to critical conditions. Some patients show symptoms like a common cold, while others have severe lower airways symptoms and die,” according to the researchers. “Patients with diabetes or hypertension had a 2-fold increase in the risk of severe disease or requiring intensive care unit (ICU) admission.”

Dr. Cucuzzella’s recommendation is that anyone who can get healthier now and stay healthy by eating a low-carb diet do so, in order to protect themselves from the most severe symptoms of COVID-19.

How much sugar is best to keep blood sugar low and maintain a healthy weight

Dr. Cucuzzella says he has eaten 20 to 30 grams of carbs a day for ten years, and as someone with diabetes, and this level “keeps me well and running.” For a list of the best foods to eat to keep blood sugar low, Dr. Cucuzzella shares his list of foods that are non-starchy plant foods that he gives to his patients.

The first thing Dr. Cucuzzella recommends is that we all put a “Lockdown on Sugar.” Along with limiting your intake of simple sugar and processed foods, you can keep blood sugar low by adding high-fiber foods to your diet, which helps regulate blood sugar and allows the body to absorb nutrients and energy from the foods you eat steadily, without causing a spike in insulin. Here are 21 foods to incorporate into a healthy diet to keep blood sugar under control and maintain a healthy weight.

The 22 “green foods” that help keep blood sugar low

When choosing carbs, you need to look for healthy carbs that are high in fiber. This list appears in his book, Low Carb on Any Budget. “It should not be expensive to eat healthily,” says Dr. Cucuzzella. We call it the Green Food list. Eat these to help lower insulin resistance and lose belly fat.”

• Avocado
• Asparagus
• Bell Pepper
• Brussels Sprouts
• Cabbage
• Cauliflower
• Cucumber
• Green Onions
• Jalapeño
• Mushrooms
• Olives
• Onion
• Pickles
• Romaine Lettuce
• Spinach
• Sauerkraut
• Tomatoes
• Zucchini
• Macadamia Nuts
• Almonds
• Walnuts
• Pecans

For more great content like this, and ways to incorporate a healthy, plant-based diet into your life, check out The Beet’s Health and Nutrition articles.

Read More: How to Lower Insulin Resistance and Lose Fat, From a Doctor | The Beet |

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What is Moringa?

For thousands of years, moringa trees have been cultivated by different cultures throughout India, Africa, Pakistan, and Bangladesh for their health benefits. These trees grow flowers, leaves, bark, and drumsticks – all of which are edible and highly nutritious. In places with tropical climates, moringa seeds are used for their water purification properties. The plant also withstands extreme drought and is often used to treat malnutrition.

Health Benefits of Moringa

In an exclusive interview with The Beet, James Marin, RD, EN, an integrative registered dietitian and founder of Married to Health, explained the science-backed benefits of moringa and why it’s considered a nutritional powerhouse. Here’s why you should give it a try.

Moringa May Reduce Risk of Cancer

The moringa tree has been studied to have over 40 natural antioxidant compounds such as B-carotene, quercetin, and kaempferol. Antioxidants prevent DNA damage from free radicals that are created in metabolism, Marin says. When free radicals outnumber antioxidants, it can lead to a state called oxidative stress, which increases your risk of chronic diseases. “Polyphenols, a type of antioxidant found in moringa, provide anti-aging, anti-cancer, and mineral absorption benefits,” Marin says.

Moringa May Reduce Pain and Inflammation

“Today, most illnesses that chronically plague our society stem from consistent inflammation.  Moringa suppresses inflammatory enzymes that already exist in the body, and the moringa oleifera pod specifically has bioactive compounds that reduce inflammation in the body via protein kinase pathways,” Marin says. In a 2019 study of 40 healthy adults, participants who were regularly given a moringa powder tablet experienced a decrease in fatigue, lower back pain, shoulder stiffness, and eye soreness over the course of four weeks compared to those who did not consume the moringa. Findings suggest that moringa can be taken orally to reduce pain, however, more research is needed.

Moringa May Decrease LDL Cholesterol

Some reports and trials support the use of this plant and extracts for reducing LDL “bad” cholesterol, Marin says. LDL cholesterol is often deemed as the “bad” cholesterol because it collects in the walls of your blood vessels, which increases your risk of heart disease and stroke. A 2017 study tested the effect of moringa seed powder on lipids, liver function, and heart enzymes in rats. The study found that low doses of moringa seed improved their cholesterol levels, heart enzymes, and restored their liver function as well.

Moringa May Reduce Blood Sugar Levels

Moringa contains many healthful compounds that are beneficial for those with insulin resistance. “Many compounds found in the leaves of moringa might be involved in glucose homeostasis. Additionally, a beneficial effect of moringa includes increasing insulin activity and improving glucose uptake and utilization. Research suggests moringa can be used to reduce insulin resistance and improve blood sugar levels in patients with diabetes,” Marin says.

How To Use Moringa and Where To Find It

“Moringa is safe to be consumed in powder form, dried leaf form, and as capsules but studies suggest not to exceed 70 grams per day to avoid toxicity,” Marin says. If you plan to take moringa powder daily, make sure to speak to your doctor or healthcare provider.

Moringa is generally sold as a powder to be added to smoothies, salad dressings, açaí bowls, and more. It is also available in oil form, where you can directly apply it to the skin to improve elasticity and prevent wrinkles. The drumsticks of the moringa plant can also be used, but in stews and soups like Indian sambar and stir-fry.

It is a great way to get in your recommended amounts of vitamins and minerals. You can find moringa powder at your local health food store or online. Some products that stood out to us are Apothékary’s Moringa Powder, Anima Mundi’s Moringa Superfood Powder, and Kiito Plant Protein Drink, Matcha Moringa.

Top 15 Legumes and Beans

1. Soy Beans

Soybeans are a legume but they are such a great source of protein that we had to lead the veggie list with it. There is more protein in just one ounce of soybeans than a cup of sliced avocado! 1 cup equals Protein – 28.6g Calories – 298 Carbs – 17.1g Fiber – 10.3g Calcium – 175mg

2. Lentils

Lentils are the only beans that don’t have to be soaked before preparing. Lentils can be the star of any dish that needs heft, from soups to burgers. Next time it’s Taco Tuesday, try out lentil tacos—they pack a protein punch. 1 cup equals Protein – 17.9 g Calories – 230 Carbs – 39.9 g Fiber – 15.6 g Calcium – 37.6 mg

3. White Beans

Dried white beans can be stored for up to three years in a dry, room-temperature location. Which means you can keep them around whenever you need a staple for soups or stews. 1 cup equals Protein – 17.4 g Calories – 249 Carbs – 44.9 g Fiber -11.3 g Calcium – 161 mg

4. Edamame

Edamame is a great snack to keep in your freezer. Microwave them and spice them up with a sprinkle of salt, chili powder and red pepper flakes. You’ll be enjoying a protein-filled snack that is better than chips. 1 cup (cooked and shelled) equals Protein – 16.9 g Calories – 189 Carbs – 15.8g Fiber – 8.1g Calcium – 97.6mg

5. Cranberry Beans

As you cook cranberry beans, the unique specks of red that give these legumes their name vanish. Boil the cranberry beans, blend into a spread and use as a delicious dip with veggies for a great protein snack. 1 cup equals Protein – 16.5 g Calories – 241 Carbs – 43.3 g Fiber – 15.2 g Calcium – 88.5 mg

6. Split Peas

Don’t confuse split peas with green peas. Split peas are dried and—surprise— split. Unlike their sweet cousins, these peas must be boiled for 45 minutes before they’re ready to eat. Make Ina Garten’s easy Parker’s Split Pea Soup for a protein-packed lunch. 1 cup cooked Protein – 16.3 g Calories – 229 Carbs – 41.1 g Fiber – 16.3 g Calcium – 27.4 mg

7. Kidney Beans

Make sure to soak these beans overnight to get rid of the toxic proteins in the raw bean that is harmful to people and animals. then cook thoroughly before eating. Soaking and cooking the beans will get rid of the harmful proteins. Then, dig in! 1 cup equals Protein – 15.3 g Calories – 225 Carbs – 40.4 g Fiber – 13.1 g Calcium – 49.6 mg

8. Black Beans

Black “turtle” bean is the technical name for this crowd favorite. The “turtle” part comes from the physical appearance of the shiny exterior shell that protects the bean. 1 cup equals Protein – 15.2 g Calories – 227 Carbs – 40.8 g Fiber – 15 g Calcium – 46.4 mg

9. Navy Beans

As you can see, navy beans are clearly not navy. So where did the name come from? These beans were such an important part of the U.S. Navy diet in the beginning of the 20th century that the beans were named after them. Anchors aweigh! 1 cup equals Protein – 15 g Calories – 255 Carbs – 47.4 g Calcium – 126 mg

10. Pinto Beans

Canned pinto beans aren’t just a source of protein, but also major fiber. Pinto beans are often used as refried beans because they fall apart when steamed. 1 cup equals Protein – 15.4g Calories – 245 Carbs – 44.8g Fiber – 15.4g Calcium – 78.6mg

11. Chickpeas

What’s better than hummus for boosting protein? Not much. Just half a cup delivers 10 grams of protein, which is a good percentage of your daily needs: ranging from 45 to 65 grams, depending on weight, gender and activity level. 1 cup equals Protein – 14.5g Calories – 269 Carbs – 45g Fiber – 12.5 g Calcium – 80.4 mg

12. Lima Beans

Lima beans are often called “butter beans” because of their buttery taste. Famously used in succotash, lima beans can also be used boost the taste of a hearty vegetable soup, or roast them with sweet potatoes as a side dish. 1 cup equals Protein – 14.7 g Calories – 216 Carbs – 39.3g Fiber – 13.2g Calcium – 32mg

13. Mung Beans

Mung beans lack a lot of flavor but are great to add to any dish for crunch and protein. Trade your chickpea-based falafel for a mung bean option to switch things up. Fact: Just Eggs uses mung beans for protein! 1 cup equals Protein – 14.2 g Calories – 212 Carbs – 38.7 g Fiber – 15.4 g Calcium – 54.5 mg

14. Fava Beans

Take the fava beans out of the pod since experts don’t recommend eating that part. For freshest taste, only separate the beans from the pods when you ‘re ready to eat them. 1 cup equals Protein – 12.9 g Calories – 185 Carbs – 33.2 g Fiber – 9.18 g Calcium – 61.2 mg

15. Peas

Who knew little old peas pack a major protein punch? One cup of peas has more protein than one average-sized egg. Yep, you can make a bet and win it. 1 cup equals Protein – 8.6g Calories – 134 Carbs – 25g Fiber – 8.8 g Calcium – 43.2 mg

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