If you’d like to blast off some of that tummy fat while losing weight here are some great foods that are incredibly affordable.

1. Blueberries: Eating blueberries may decrease abdominal fat according to recent research. Studies suggests that eating blueberries may benefit the heart due to its ability to decrease belly fat, lower triglycerides and cholesterol levels, and reduce blood sugar levels.  These health benefits are attributed to the high levels of phytochemicals, naturally occurring antioxidants called anthocyanins present in darkly pigmented fruits and vegetables. In studies, the results were even better when the diet was low in fat. So hit that farmer’s market, or a u-pick if blueberries are grown locally, and pick up some of these delicious berries to add to cereal, smoothies, or mixed with other berries for a colorful compote. Summer is the perfect season to add blueberries to your daily eating plan,
2. Black beans: Legumes in general are great sources of protein, fiber, and antioxidants, while being low fat. and extremely healthy. They are also rated low on the glycemic index. The fiber in a can of black beans is 25 grams, more than half of what is recommended daily. So put them on your salad, use them as a side, or make them a main ingredient in a vegetarian entre, but find a way to incorporate them daily into your meal plan. I recommend eating a can a day and at under $2.00 a can, that’s a bargain food.
3. Eggs for breakfast: Breakfast is the most important meal of the day. A recent study published last year in the International Journal of Obesity showed that compared to a bagel meal of equal calories, those who ate 2 eggs for breakfast lost 65% more weight, had 61% greater reduction in BMI, and had a higher level of energy. Your body needs protein after fasting through the night. Eggs cost an average of $1.93 per dozen (or $0.16 per egg), making them one of the best bargains among high-quality protein foods. I recommend range free and organic, which may put the cost up a bit, but is well worth it.
4. Apples: Enjoying a fiber-packed apple 30 minutes or so before a meal will reduce your appetite and nourish you with antioxidants, Vitamin C, and pectins, a type of soluble fiber that draws cholesterol out of the blood and binds to carbohydrates to help maintain healthy blood sugar levels. Apples are low in calories, high in fiber, low in sodium and a perfect addition to your weight loss program. Tip: Be sure to wash your apples thoroughly as the wax used to coat supermarket apples seals in the pesticides on the apple skin. When in season, I recommend buying from local orchards.
5. Green tea: It’s not exactly a food, but adding 4-5 cups of green tea to your daily routine will help enhance your metabolism and burn extra calories…about 80 a day according to researchers . Some of the fat burning benefit of green tea comes from the caffeine that naturally occurs, but thermogenesis in green tea mostly occurs from epigallocatechin gallate or EGCG, a potent antioxidant that has other health benefits, as well. Themogenesis, in simple terms, is the heat generated when the body burns fat for energy. It was found that the combination of caffeine and EGCG together worked synergistically to produce better results than either did alone.

Of course, you’re going to get the best benefits in losing body fat, especially the visceral fat around the belly, if you combine healthy eating with effective daily activity, and lifestyle choices that reduce stress, and promote mental well-being. But making a few wise changes by adding these 5 foods to your diet could put you on the path to losing your abdominal fat.

Okay, sugar is natural, so why is it so bad for you? In a nut shell, sugar contains glucose, a simple carbohydrate which provides our bodies with energy like the fuel in our cars. However, with the high glycemic index (GI) rating of 65+, refined sugar readily triggers an insulin response resulting in a message from your brain to store excess fat and stop fat burn. The key to fat burn and weight loss is to eat more complex carbs that have a lower GI and take the body longer to break down, thereby lowering the insulin response. I’ll write more on that in another post so stay tuned…

So, what should you be using if you’re a diabetic or trying to lose weight and lower your calories? Here are some of the products growing in popularity and my review of each.

What is Xylitol?

Pure xylitol is a white crystalline powder that looks and tastes like sugar. It is considered to be a carbohydrate and is naturally found in foods like berries, mushrooms, fruit, and some vegetables. It is harvested from the bark of the birch tree for commercial application and, because xylitol is slowly absorbed and only partially utilized, a reduced calorie claim is allowed. This is not a “free” food, so use moderately.

Xylitol has been used for years in foods, especially in the diets of diabetics. Xylitol is a sugar alcohol that is antibacterial, and dentists recommend chewing gums that use xylitol because of the protection to teeth and gums. Now nasal sprays are being sold for the same antibacterial benefits. In over 25 years of clinical studies it has been shown to be safe and effective as a low glycemic sweetener that has other health benefits.

I give it a thumbs up.

***Warnings have been issued regarding xylitol and dogs. It has been shown to be toxic by triggering an insulin surge that produces a marked drop in blood sugar and, at higher doses, liver damage. Keep chewing gum and candy containing xylitol away from your dog and if they ingest it, take them to a vet immediately.

What is Agave Nectar?

Agave syrup, agave nectar, agave crystals, and various products sweetened with agave seem to be flooding the market. Its sweetness comes primarily from a complex form of fructose called inulin and it contains lower levels of glucose, so it does show up lower on the glycemic index at approximately 30.

It comes from the same family of plants used to make tequila and has been used for years in the Mexican culture as both a food and folk remedy.  Modern medical study has confirmed its anti-bacterial benefits topically and internally.

It should be used moderately as a sugar substitute. Agave Nectar does have calories and carbohydrates and should not be considered a “free” food for unlimited consumption for those who are diabetic or desiring to lose weight. I encourage buying organic, as well.

Because it is about 40% sweeter than granulated or brown sugar and is in liquid form, adjustments will have to be made when substituting in recipes.

***Warning: Some recent studies are raising some concern about a sugar called fructose, specifically high fructose corn syrup. In fact, people in a study who consumed a fructose sweetened breakfast drink produced double the body fat in a subsequent 4-hour period, compared with the people who had a glucose sweetened breakfast beverage.

Because of this, I give neither a thumbs up nor thumbs down and believe we need more research to prove its effectiveness as a sugar replacement.

What is LoGICane?

The world’s first all-natural low glycemic index (GI) cane sugar, LoGiCane, has been developed in North Queensland and is now on supermarket shelves in Australia and is expected to be released soon in the US.

LoGiCane is just like sugar in function but with the added benefit of naturally occurring antioxidants and no chemical additives, artificial colors or preservatives. The phytochemicals that are processed out of refined sugar have been retained and become the element that lowers the Glycemic Index to 50, which is the lower end of moderate. It can be used in exactly the same way as sugar.

Again, because this still contains carbohydrates and calories, use in moderation. I give it a thumbs up for being more nutritious and lower GI.

What is Sweet Fiber?

Sweet Fiber is the only 0 calorie sweetener that contains fiber and is a sweetener that is great for losing weight

If you are looking for resources for sweetening foods and drinks, try Sweet Fiber. It’s a calorie reducer, a great source of soluble fiber, feeds the good bacteria in your colon, helps you feel fuller, traps cholesterol and fats in the stomach and small intestine, and slows the absorption of sugar.

The fiber in Sweet Fiber is inulin, an all-natural vegetable fiber found in many plants and vegetables. The 100% natural inulin in Sweet Fiber is extracted with hot water from chicory roots. The sweetness comes from monk fruit, which has been used for centuries as a sweet curative.

I give this product a thumbs up.

What is Stevia

Stevia is an herb grown in subtropical and tropical areas of South and Central America and is also known as sweet leaf. It is not designated in the US as a sugar substitute, but rather has the label of a dietary supplement. It has literally been in limbo with regulatory agencies for years. But, it appears it is gaining some ground with with recent studies showing it to be safe and major cola makers starting to produce drinks with stevia added.

It does have an extreme sweetness, almost 300 times that of sugar, and shows no negligible spike in blood glucose, so can be used by people looking for a no calorie, no carbohydrate solution for naturally sweetening drinks and food. The down side is a licorice aftertaste that some find unpalatable.

With the recent studies backing them, companies in the US are aggressively marketing stevia so consumers can be more aware of it. It is used widely in Japan and other countries as a sweetener and now is being farmed in multiple countries around the world.

I give it a thumbs up.

What are Artificial Sweeteners?

0 calorie artificial sweeteners, also called sugar substitutes, are chemically created substances that are used instead of table sugar to sweeten foods and beverages. There are strong warnings by many in the health industry, especially those in natural health, against using these sweeteners.

They are regulated by the FDA and there have been a number of studies done to determine if there is a link to various forms of cancer from the use of several artificial sweeteners. Some actually carry a warning on the label, and even though there is no definitive proof of being carcinogenic, “no calorie” is just not worth the risk when there are other safer, more natural alternatives.

I give all of these sweeteners a strong thumbs down.

It takes a lot of discipline to remove sugar completely from our diet, and most people simply enjoy the sweet flavor too much to do it. Because I believe strict diets don’t work long term, and a person needs to find a lasting, healthy, and sensible eating plan that they will enjoy, I recommend trying some of these products as a way to lower the calories and glycemic index in the foods they choose to eat.

What are you doing to avoid or lower the amount of sugar in your everyday eating?  Do you have any suggestions for the blog readers? Please comment!