Nutrition Know-How
First for Women
By: Ann Louise Gittleman
January 14, 2008

Can kidney beans block absorption of carbs?

The women in my diet group are raving about a supplement called Phase 2 that lets them eat carbs without gaining weight.  But I discovered that Phase 2 is just an extract of white kidney beans.  Can whole beans deliver the same benefits? 

Though I usually advise eating whole foods over extracts, the science behind Phase 2 (found in products such as Phase 2 Starch Blocker 600 mg, $15 for 90 capsules, at WholeHealthProducts.com or call 866-381-7693) is compelling.  Phase 2 works by inhibiting the enzyme alpha-amylase from converting carbs into simple sugars.  The result: Up to 66 percent of starchy foods pass through the digestive system as extra fiber without being absorbed.  This keeps blood sugar levels from spiking and prevents excess sugars from being stored as fat.

Eating breakfast is making me hungrier!

Two months ago I started eating breakfast so I could lose a few pounds.  Most days I have toast with jam and a glass of OJ before work.  Problem is, since I started this habit, my stomach begins growling midmorning!  Shouldn’t breakfast keep my hunger pangs at bay?

  Yes, but not just any breakfast will do.  An unbalanced meal (like the orange juice, toast and jam you’ve described) can make you hungrier than having nothing.  Here’s how: The carb-rich toast and jam provide an initial energy boost, but then your blood sugar levels crash, which can make you feel famished.  And drinking juice first thing in the morning gives the pancreas a shock and disrupts blood sugar levels even further.  The trick is to balance those carbohydrates with protein, fiber and healthy fats.  These compounds slow digestion.  So swap white bread for a fiber-rich whole-grain variety and try natural peanut butter instead of jam for protein and healthy fats.  Also, rather than drinking orange juice, consider eating an orange—its fiber will slow the body’s absorption of the fruit’s natural sugars.

Is dried fruit just as healthy as fresh?

I love fresh fruit, but during the winter my options are limited.  Dried fruit is tasty, but it’s so sweet that it seems more like candy than a nutritious snack.  I gain weight too easily to risk it—will dried fruit make me fat? 

Fresh fruit is usually the better choice if you’re watching your weight because it contains water, so you can eat more of it for fewer calories.  Even so, dried fruit (often called “nature’s candy”) can offer a nutritious, low-fat way to vary your choices.  In fact, a recent study found that dried fruit has a greater nutrient density, more filling fiber and significantly greater phenol antioxidant content compared with fresh fruit.  So go ahead and enjoy the dried stuff.  Just make sure to watch portion sizes—it’s easy to go overboard on these sweet treats!