Carb blockers have become a popular topic in the world of weight loss and dieting, but how do they work, and are they a good fit for a ketogenic lifestyle? This article explores the science behind carb blockers, their potential benefits and risks, and how they might interact with a keto diet. Keep in mind that this article is not intended as medical advice.
Understanding Carb Blockers
Fat and carb blockers are claimed to promote weight loss by inhibiting carbs and fat from affecting the body the way they normally would. Carb blockers, also known as starch blockers or amylase inhibitors, are interchangeable terms. They work by inhibiting the enzyme alpha-amylase, which breaks down complex carbs into simpler sugars.
How Carb Blockers Work
Carb blockers interfere with digestion and help decrease the calories we get from carbs. When you consume complex carbohydrates, your body uses amylase to break them down into simple sugars that can be absorbed. Carb blockers contain compounds that bind and inhibit the enzymes - specifically alpha-amylase and alpha-glucosidase - responsible for the breakdown of complex carbs and the starches associated with them.
Carb blockers work mainly on the enzyme and slow down the process by which the complex carbohydrates/starches get broken down. The carb blocker is based on inhibiting the enzyme that breaks down the carbs you eat, so when they’re not broken down to make it into your blood, it passes through. As a result, these carbs then pass into the large intestine without being broken down or absorbed, meaning they do not contribute any calories or raise blood sugar.
Types of Carb Blockers
There are two main types of carb blockers:
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- White Kidney Bean Extract: White kidney bean extract is one of the most popular and well-researched carb blockers on the market. White kidney beans, also known as Phaseolus vulgaris, are the primary ingredient in carb block supplements due to a unique compound called phaseolamin. It works by inhibiting the enzyme, amylase, which breaks specific bonds that hold starch together.
- Alpha-Glucosidase Inhibitors (AGIs): Alpha-Glucosidase Inhibitors (AGIs) are a type of prescription medication used in the treatment of high blood sugar and are many times used with type 2 diabetic patients. Doctors prescribe carb blockers to help lower blood sugar with those who have diabetes. With the AGIs, they work by blocking the action of an enzyme called alpha-glucosidase that helps cut chains of sugar molecules into smaller pieces in your small intestine. The prescriptions or medicines known for carb blocking effects are made by fermenting microorganisms.
Potential Benefits of Carb Blockers
Carb blockers are usually marketed as weight loss aids. They are advertised as allowing you to eat as many carbs as you desire without providing any calories. Carb blockers may be able to cause some weight loss. The studies ranged from 4-12 weeks long and people taking carb blockers usually lost between 2-5.5 lbs (0.95-2.5 kg) more than the control groups. One study showed up to 8.8 lbs (4 kg) greater weight loss than the control group.
Weight Loss
Carb blockers aid weight loss by preventing the full digestion and absorption of carbohydrates. This process results in fewer calories being absorbed, creating a calorie deficit that leads to weight loss. A study group of overweight men and women took white kidney bean extract for 3 months and on average lost approximately 7 pounds.
Appetite Control
In addition to blocking carb digestion, carb blockers may affect some of the hormones involved in hunger and fullness. They may also help slow stomach emptying after a meal. One reason for this effect may be because bean extracts also contain phytohaemagglutinin. This compound can increase the levels of some hormones involved in fullness.
Blood Sugar Control
Carb blockers prevent or slow down the digestion of complex carbs. As a result, they also lower the spike in blood sugar levels that would normally happen when those carbs are absorbed into the blood stream. In several studies of healthy people, carb blocker supplements have been shown to cause a smaller rise in blood sugar after consuming a meal high in carbs. They also cause blood sugar levels to return to normal faster.
Increased Resistant Starch
Carb blockers have another unintended benefit - they increase the amount of resistant starch in the large intestine. When carb blockers prevent the digestion of complex carbs in the small intestine, these carbs function like resistant starches. Many studies have associated resistant starch with decreased body fat, healthier gut bacteria and improved blood sugar control and insulin sensitivity. Additionally, resistant starches may help increase the amount of fat your body burns after a meal.
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Risks and Side Effects
While carb inhibiting capsules offer numerous benefits, it's crucial to be aware of potential side effects and risks. Carb blockers are generally considered safe, but make sure to buy them from a reputable source. Both carb and fat blockers are generally considered safe, however, this depends on your other medical issues and the medications you are taking.
Digestive Issues
One of the most common side effects of carb blockers is digestive issues. Because these capsules prevent the breakdown of carbohydrates, undigested carbs ferment in the intestines, leading to bloating, gas, and stomach cramps. When carbs are fermented by bacteria in the large intestine, the gasses they release can result in a number of uncomfortable side effects.
Blood Sugar Levels
Carb blockers slow complex carbohydrate digestion, which can help better control blood sugar levels. However, it may also require adjustments to diabetes medications to prevent hypoglycemia (low blood sugar). People with diabetes who take insulin should talk to a doctor before taking carb blockers, since there is a chance they could cause low blood sugar if the insulin dose is not adjusted.
Allergic Reactions
Most carb blockers are sourced from white kidney beans. There’s not a ton of information on carb blockers specifically for pregnant and breastfeeding women.
Supplement Regulation
Supplement manufacturers are themselves responsible for the safety and integrity of their products, and there have been many cases of fraud in the supplement industry. For this reason, chances are that many of the carb blockers you can buy in the store don’t actually contain what is listed on the label. When it comes to supplements, it’s always a good idea to do some research and buy from a reputable manufacturer.
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Carb Blockers and the Keto Diet
If you are on a keto diet, then you are probably not consuming a lot of carbohydrates anyway. Some ketogenic dieters, however, want to become carb cutters. The question then becomes: are carb blockers useful or necessary on a keto diet?
Limited Additional Benefit
Since the keto diet is already very low in carbohydrates, the potential benefits of carb blockers are limited. Carb blockers work better on people who have a large carbohydrate intake. If you’re following a low-carb diet while also taking a supplement that helps to block carbs, these results may be even more pronounced.
Potential Use for Carb Creep
One potential use case is for those new to keto or struggling with carb cravings. Carb blockers are actually a great tool for many people just starting out on a ketogenic diet, as they help curve carb cravings, increase satiety, and even help promote a better state of ketosis.
Not a Substitute for Diet
It's important to remember that carb blockers are not a substitute for following a ketogenic diet. These should be used as an addition to diet and exercise. They are intended to be used as a supplement to a well-structured keto plan, not a replacement for it.
How to Use Carb Blockers Effectively
If you decide to use carb blockers, here are some tips for maximizing their effectiveness:
- Timing: Typically 10-15 minutes before you eat a meal is the ideal time to take a carb blocker. Take the capsules about 20-30 minutes before eating.
- Dosage: Follow the dosage instructions provided on the supplement label. Most carb inhibiting capsules recommend taking one to two capsules before meals, particularly those high in carbohydrates.
- Diet: Carb blockers should complement a well-rounded diet, not replace healthy eating habits. Focus on whole foods, lean proteins, healthy fats, and plenty of vegetables.
- Consistency: For the best results, use carb inhibiting capsules consistently. Skipping doses or taking them irregularly diminishes their effectiveness.
- Consult a Doctor: You should always consult with your physician before starting a diet or exercise regimen. As with any supplement, it’s important to consult with your doctor to determine if it’s the right fit for you and your specific wellness journey.
Common Myths About Carb Blockers
Carb inhibitors are popular in the world of weight loss supplements, but they are often surrounded by myths and misconceptions.
- Myth: Carb blockers eliminate all carbohydrates from your diet.Reality: Carb blockers do not eliminate all carbohydrates from your diet. They inhibit the enzyme alpha-amylase, which breaks down complex carbs into simpler sugars. This means some carbs will still be absorbed and utilized by your body.
- Myth: You can eat unlimited carbs while taking carb blockers.Reality: Taking carb blockers does not give you a free pass to eat unlimited carbs. While these supplements can reduce carb absorption, they do not eliminate the impact of high-carb diets on your body. Moderation is key.