The Top Two Carb-Blocking Ingredients That Actually Work According to Science

One of the biggest problem with modern, Western diets is that they contain way too many carbohydrates. While there is nothing wrong with carbohydrates, eating too much of them will lead to weight gain, this can also be said of dietary fat, which is why low-fat diets have gone in and out of fashion over the years.

But what if you could continue to eat all the carbs you wanted without gaining weight? Sounds like a dream come true right? Well there’s some good news on that score, the supplement world has come up with carb blocker supplements. These are ingredients that can prevent the digestion of complex carbohydrates, not completely – in fact only a small percentage of the carbs that you consume will be blocked. But even that change can lead to weight loss.

If you are regularly consuming 200 calories of carbohydrates, and then take a carb blocking supplement that prevents the digestion of 7% of those carbs, you will have saved 14 calories. This may not sound like much but over the weeks and months, this will lead to perhaps 4lbs of fat loss without you making any changes to your diet at all.

A 2014 study found that 12 weeks of using a carb blocking supplement led to around 3kg of fat loss, while these results aren’t spectacular, it does show that there are some benefits to using one [1]. Another benefit, that actually might be more useful is that carb blockers can help suppress your appetite [2]. Making you less hungry. This could really help you cut down on snacking or seeking out high calorie foods.

Ingredient #1. White Kidney Bean Extract

Also known as Phase 2, this is the most common form of carb blocker. If you are going to eat a very carb heavy meal then taking white kidney bean extract just before, or during the meal can help lower the impact slightly. It’s not going to magically banish all of the carbohydrates away (and nor would you want it to) but it could help remove 7-15% of the calories. If you are on a diet then this could make quite a bit of difference.

To be clear, it should not be used instead of a healthy diet nor is it a fat loss solution. But if your diet is very carb heavy or you just want to lose a small amount of weight without making any changes, then white kidney bean extract is a fantastic supplement.

Ingredient #2. Gymnema Leaf Extract

Gymnema is a shrub that grows in India which is used to treat diabetes in alternative medicine. It works very similarly to White Kidney Bean extract and is particularly good at stabilizing blood sugar after a meal, which is why it is popular with diabetics. It has been shown to be effective for weight loss, and can be used to treat metabolic syndrome. It is also used as a mild laxative and diuretic so be prepared for that! Make sure that you are fully hydrated if you are planning on using it.

Bottom Line

Both ingredients are effective at blocking starchy carbs, though as mentioned it is only a small percentage of those carbs. You need carbohydrates to function well so you wouldn’t want them to be completely blocked. Some supplements can contain both of them in the hope that they work synergistically. The supplements could also contain Bioperine which can help the supplements be absorbed quicker. Remember to exercise regularly and follow a healthy and balanced diet to get the most out of these supplements.

References

[1] Grube, B., Chong, W., Chong, P., Riede, L. 2014. Weight reduction and maintenance with IQP-PV-101: a 12 week randomized controlled study with a 24-week open label period. Obesity (Sliver Spring) 22(3):645-51

[2] Spadafranca, A., Rinelli, S., Riva, A., Morazzoni, P., Magni, P., Bertoli, S., Battezzati, A. 2013. Phaseolus vulgaris extract affects glycometabolic and appetite control in healthy human subjects. The British Journal of Nutrition 28; 109(10): 1789-95

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