Fat Melting Carbs

News! Scientists ID the fibers that rev production of two hormones crucial for controlling hunger and burning fat.

As they race to produce the latest wonder drug, pharmaceutical companies are literally going for the gut betting millions of development dollars on drugs that act like two hormones produced in the human intestine.  Each of these “skinny hormones” revs insulin production and curbs appetite.  And since that means they hold promises for treating type 2 diabetes and triggering weight loss, it’s no wonder that finding a way to mimic their effects is a drug maker’s dream.

Turn on your Skinny Hormones with Super Carbs!

But early efforts to achieve that goal have been met with mixed results.  Some drugs are so preliminary, they’re not even on the market, and the few with FDA approval have drawbacks that include high cost, painful injections and side effects like extreme nausea.

Luckily, you don’t have to wait or worry over a wonder drug because researchers have found an all-natural way to boost the production of the same “skinny hormones” that have the pharmaceutical industry excited.

The Hormones that Make Slimming Easy:

The two “dream” hormones are glucagon-like peptide-1 (GLP-1) and peptide YY (PYY). They help cells, particularly fat cells, become more sensitive to insulin by making more insulin available to those cells.  This means more fat will be broken down and used for energy – so you’re going to get weight control, and even weight loss, for this.  But the hormones have a second slimming benefit: Studies conducted at Imperial College London and elsewhere reveal that they trigger satiety by turning off hunger signals.

Scientists have long known that levels of these hormones increase briefly after meals since they’re secreted when food reaches the lower intestine to tell the body it’s full.  But, of course, if you’re diabetic or over weight, you certainly don’t want to eat over and over again. That’s why the big goal is to find a way to trigger these hormone increases for the long-term.  And while drug companies are chasing that goal, research shows that a certain kind of fiber in whole grains (called fermentable fiber) already provides a way.

The fiber that activates “skinny hormones”

And while fermentable fiber shares that same satiating effect in the stomach, it functions differently in the intestine, where, instead of acting as a kind of scrubbing brush, it’s broken down by specific bacteria that live there. George C. Fahey Jr., Ph.D., a professor of animal and nutritional sciences at the University of Illinois at Urbana-Champaign, explains, “Not only does fermentable fiber supply a lot of energy for the bacteria that reside in the intestine, it can change their composition.

It might be helpful to think of your intestine as having a series of apartments that can house helpful residents (health-enhancing bacteria like lactobacillus and bifidus) or troublemakers (like E. coli and candida yeast). What we’d like to do is increase the good guy at the expense of the bad guys.  Anything called a “probiotic” introduces good residents into the intestines – but if they don’t multiply there, they may be crowded out by the bad ones.  Anything called a “prebiotic,” though, actually feeds those good residents, so their numbers flourish – and bad residential populations are transformed into good ones.

British research provides proof of fermentable fibers’ prebiotic powers:

When subjects ate cereal made from whole wheat, a key dietary source of the fermentable fiber oligofructose, their proportions of beneficial bacteria increased within three weeks. And research found, that while fermentable fiber feeds good bugs, it changes the gut’s chemical environment, as well.  In fact, studies of resistant starch (one of the fermentable fibers found in whole grains) determined that fermentation increased levels of the two “skinny hormones.”  And even more exciting a study done on animals found that blood levels of the two hormones also increased.  What’s more, unlike the elevation that naturally occurs for a short time after eating, these boosts lasted for 24 hours. Even more impressive, in a subsequent study, found that after 14 weeks, mice that ate a diet containing this fermentable fiber had half the body fat of animals who didn’t eat it.

Hunger-free Weight Loss is just the beginning!

Whole grains have the ability to do far more than melt fat.  In fact, research has solidly established that these grains can enhance digestion, lower blood pressure and “bad” cholesterol, reduce levels of dangerous inflammation even cut the risk of cancer and heart disease. When we eat a substantial portion of whole grains, we’re doing our bodies a big favor.

4 Super Carb (Fermentable fiber) Recommendations to Lose Weight Fast

Farro:

Also called emmer wheat, this ancient variety contains twice the fiber and protein of modern wheat.  It’s popular as a side dish in Italy and gaining popularity here.  The farro requires a 20 to 30 minute soak and cooks up much like rice. It just takes about 10 minutes to 15 minutes longer.

Wheat Berries:

These kernels, which are common in France, have a sweet-nutty flavor and crunchy texture that are perfect in soups, salads, and yogurt.  They require a 30 minute soak, so make a big batch on the weekend and add to recipes throughout the week.

Suggestions:

For whole wheat pancakes, process 1 ¼ cups of milk, ¾ cups of uncooked wheat berries, 2 tsp. of baking powder, 2 tbs. of sugar, 2 eggs and a pinch of salt in a blender until smooth, then cook as usual.

Kasha

This quick-cooking groat (it simmers for 15 minutes) is commonly eaten as a hot cereal in Eastern European countries. It’s also used as an ingredient in cakes, cookies, muffins, soups, salads and burgers.  The boon for you body: Kasha delivers a dose of magnesium, a mineral that improves you resilience to stress.

Suggestions:

Transform oatmeal cookies by replacing 2/3 of the oats with kasha, which adds a nutty flavor and a bit of crunch while keeping the texture chewy.