The ketogenic diet has gained immense popularity for its ability to help individuals lose weight, improve insulin sensitivity, and regulate blood sugar levels. However, even the most committed individuals may indulge in a higher-carb meal or cheat meal from time to time. This can lead to a spike in blood sugar levels and knock the body out of ketosis. Fortunately, there are certain foods that can be consumed to help block carbohydrate absorption and lower blood sugar levels quickly, allowing individuals to get back on track with their ketogenic diet. In this blog, we will explore the best foods to consume in such situations, backed by scientific research, to help you stay on track with your ketogenic journey.
7 Natural Foods to Block Carb Absorption and Lower Blood Sugar
1. Apple Cider Vinegar
Apple cider vinegar is a fermented apple juice that has been used for its health benefits for centuries. It is high in acetic acid, which has been shown to improve insulin sensitivity and reduce blood sugar levels after meals. Acetic acid can also slow down the digestion of carbohydrates, leading to a lower glycemic response. One study found that consuming apple cider vinegar with a high-carbohydrate meal reduced the post-meal blood sugar spike by 34%.
To incorporate apple cider vinegar into your diet, you can mix it with water and drink it before meals or use it as a salad dressing.
2. Chia Seeds
Chia seeds are small black or white seeds that are high in fiber, protein, and omega-3 fatty acids. When mixed with liquid, chia seeds form a gel-like substance in the stomach, which can help slow down the digestion of food and reduce the glycemic response. One study found that consuming chia seeds with a high-carbohydrate meal reduced the post-meal blood sugar spike by 58%.
To incorporate chia seeds into your diet, you can sprinkle them on top of yogurt, make a keto chia pudding, or mix them into smoothies.
3. Cinnamon
Cinnamon is a spice that has been shown to improve insulin sensitivity and reduce blood sugar levels in people with type 2 diabetes. It can also slow down the digestion of carbohydrates, leading to lower glycemic response. One study found that consuming cinnamon with a high-carbohydrate meal reduced the post-meal blood sugar spike by 29%.
Incorporate cinnamon into your diet by adding it to coffee, keto pancakes, or sprinkled onto yogurt.
4. Fenugreek
Fenugreek is an herb that has been used for centuries in traditional medicine to treat diabetes. It can help slow down the absorption of carbohydrates and improve insulin sensitivity. One study found that consuming fenugreek with a high-carbohydrate meal reduced the post-meal blood sugar spike by 54%.
To incorporate fenugreek into your diet, you can take it as a supplement or use it as a spice in cooking.
5. Green Tea
Green tea is a type of tea that is high in catechins, which are antioxidants that can help improve insulin sensitivity and reduce blood sugar levels. It can also help slow down the absorption of carbohydrates, leading to lower glycemic response. One study found that consuming green tea with a high-carbohydrate meal reduced the post-meal blood sugar spike by 33%.
Enjoy your green tea hot or iced, or add it to a smoothie.
6. Nuts
Nuts are high in fiber, protein, and healthy fats, which can all help slow down the absorption of carbohydrates and reduce the glycemic response. One study found that consuming almonds with a high-carbohydrate meal reduced the post-meal blood sugar spike by 30%.
To incorporate nuts into your diet, you can snack on them or add them to salads.
7. Vinegar
In addition to apple cider vinegar, other types of vinegar can also help slow down the digestion of carbohydrates and reduce the glycemic response. One study found that consuming vinegar with a high-carbohydrate meal reduced the post-meal blood sugar spike by 20-35%.
To incorporate vinegar into your diet, such as white or red wine vinegar or balsamic vinegar, you can use them as a salad dressing or mix them with water and drink them before meals.
Our conclusion
Incorporating these 7 natural remedies into your keto diet can be a game-changer, especially when it comes to post-cheat meals or high-carb meal situations. Apple cider vinegar, chia seeds, cinnamon, fenugreek, green tea, nuts, and various types of vinegar can all help to buffer carbohydrate absorption and lower blood sugar spikes. Adding these remedies to your meals or consuming them before or after a high-carb meal can significantly reduce the glycemic response, making it easier to maintain a state of ketosis. While these natural remedies are not a substitute for a healthy and balanced diet, they can be a helpful tool in managing blood sugar levels and supporting overall health. So go ahead, give them a try, and see the positive impact they can have on your keto journey.