Supplements can help lower the glycemic impact of meals on the body. The glycemic index measures how quickly foods break down into simple sugars and reach the blood stream. High-glycemic foods like sugars and refined carbohydrates digest very rapidly, causing a large surge in the storage hormone insulin, which drives nutrients in the blood into fat cells. Improving your insulin response to meals with supplements can slow down carbohydrate digestion and prevent unwanted fat storage.
Fiber Supplements
Dietary or supplemental sources of fiber lower the body's insulin response to meals, according to "The Abs Diet" by David Zinczenko. When fast-digesting carbohydrates release their sugars into the bloodstream, the pancreas secrets large amounts of insulin to store the nutrients in cells, which can lead to fat storage. Fiber slows down digestion, allowing sugars to trickle more slowly into the bloodstream, preventing excess body fat storage. Psyllium husk, inulin, fruit pectins, glucomannan or fiber blends can lower the glycemic impact of foods, according to "Life Extension Magazine."
Green Tea Extract
Green tea has a variety of effects on the body that include promoting weight loss and preventing fat storage, as well as blunting insulin response to meals to encourage fat burning. The potent antioxidant EGCG, or epigallocatechin gallate, prolongs the activity of norepinephrine, inhibits fatty acid formation and stabilizes blood sugar, according to "Supplements 101" by Jim Stoppani, PhD. Green tea extract should contain 150 to 300 mg of EGCG per serving. Take green tea extract with meals to improve glucose metabolism and promote weight loss.
L-Glutamine
The conditionally essential amino acid L-glutamine improves carbohydrate metabolism to lower the glycemic impact of foods, according to "Good News on Glutamine" by Matthew Kadey. Kadey also notes that taking glutamine with meals leads to burning off more calories, carbohydrates and fats afterward. Glutamine does stimulate the insulin hormone, but it seems to help the body transport carbs into muscle tissue to be stored as glycogen rather than body fat, says Jordana Brown in "The Carbo Rater." Take five to 10 g with meals, between meals or before, during and/or after your workouts.
Protein Powders
Proteins have a thermic effect on the body following meals, says "Combat the Fat" author Jeff Anderson, which means that 30 percent of protein's calories are burned in the process of digestion. Like glutamine, protein powders can stimulate insulin secretion and balance out carbohydrates to help promote lean body weight. Adding a scoop of whey or blended protein can help balance blood sugar following a high carbohydrate and low protein meal. Try a whey and casein protein blend to get the benefits of both fast and slow-digesting proteins.
References
- "The Abs Diet;" David Zinczenkol; 2004
- Life Extension Magazine; Controlling Blood Sugar to Regulate Body Weight; Debra Fulghum Bruce, PhD; July 2007
- Life Extension Magazine; Natural Support for Healthy Weight Control ; David Nayor; April 2007
- "Muscle & Fitness Presents 2010 Edition: The Ultimate Supplement Handbook;" Supplements 101; Jim Stoppani, PhD; January 2010
- "Muscle & Fitness Presents 2010 Edition: The Ultimate Supplement Handbook;" The Carbo Rater; Jordana Brown; January 2010
