A weight loss doctor has revealed how certain everyday kitchen cupboard staples can block carb absorption – helping you shed pounds without drastic dieting. Professor Franklin Joseph of Dr Frank’s Weight Loss Clinic explains how these natural ‘carb blockers’ work – and which ones you should be eating for effortless weight control.
“Carbohydrates are a vital energy source, but too many, particularly refined carbs, can lead to weight gain and blood sugar spikes,” he said. “Incorporating foods that naturally inhibit carb absorption can be a simple yet effective strategy for weight management.”
Legumes: nature’s carb blockers
Lentils, chickpeas and beans are packed with soluble fibre and resistant starch, which slow digestion and steadily release glucose into the bloodstream.
“The high fibre content in legumes not only keeps you fuller for longer but also reduces the amount of carbohydrates absorbed,” Prof Joseph said. “Adding a serving to meals can help regulate blood sugar and aid weight control.”
White kidney bean extract: a natural supplement
White kidney beans contain phaseolamin, a compound that inhibits alpha-amylase, the enzyme responsible for breaking down carbohydrates. This slows the digestion of starches, reducing calorie intake.
“Studies suggest that white kidney bean extract, which you can buy as a supplement from health food stores, can lower the amount of carbohydrates absorbed by the body,” Prof Joseph said. “It may support weight loss efforts when combined with a healthy diet, but it’s always best to consult a healthcare provider before using supplements.”
Vinegar: a simple kitchen staple
Adding vinegar to meals can also have a carb-blocking effect. Acetic acid, found in vinegar, slows digestion and reduces the glycemic impact of carb-heavy meals.
“Drinking a tablespoon of diluted vinegar before meals can help moderate blood sugar spikes,” advised Prof Joseph. “It also enhances satiety, meaning you’re less likely to overeat.”
Resistant starch: the cooling effect
Foods like cooked and cooled potatoes, rice and pasta contain resistant starch, which resists digestion in the small intestine, leading to fewer absorbed calories and improved gut health.
“When starchy foods are cooked, then cooled, their structure changes, increasing resistant starch levels,” Prof Joseph said. “Reheating them before eating can still retain these benefits, making them a great addition to a balanced diet.”
How to incorporate carb-blocking foods into your diet
Prof Joseph suggests simple ways to make the most of these natural carb blockers:
- Start with fibre : Eat a salad or legumes before your main meal to slow carb absorption.
- Use vinegar : Add vinegar-based dressings to meals for added benefits.
- Prepare starches smartly : Cook and cool potatoes, rice, or pasta before eating.
“While these foods can support weight management, balance is key,” he added. “Pairing them with an active lifestyle will yield the best results. By making small, mindful changes, you can naturally control carbohydrate intake and support a healthier body – without restrictive dieting.”