Internet celebrities rely on "weight loss gummies" to maintain their figure? But I suggest you don't buy them!

The popularity of the dating variety show "Single is Hell" has not yet subsided, and the participating Song Ji-ah has quickly attracted everyone's attention. She not only has beautiful makeup, but also has a devilish figure, and is called "Human Chanel" by netizens.

Image source: Instagram

It is said online that the secret to her staying in shape is a pack of "slimming gummies". Can slimming gummies really help you lose weight? Should you buy this kind of slimming gummies?

The weight loss gummies promoted by Song Ji-ya are said to have garcinia cambogia extract as their active ingredient, which can block the absorption of carbohydrates and greatly increase the feeling of fullness, thereby reducing energy intake and aiding in weight loss.

Image source: popbee

Garcinia Cambogia | Wikipedia

Garcinia Cambogia is native to India, where it is called Brindle berry. Its fruit looks a bit like citrus and is often used as a spice ingredient in curry powder.

Image source: Reference [3]

The ingredients in Garcinia cambogia extract are relatively complex, but the main ingredient is hydroxycitric acid (HCA).

The reason why it can help control weight and lose weight is mainly because some studies have found that HCA may be able to achieve the effect of reducing weight by inhibiting the synthesis of fatty acids and suppressing appetite.

However, most of these studies are in vitro cell studies and animal studies, and there are few studies on humans. In addition, some studies have found that garcinia cambogia extract may also increase serotonin levels in the body and cause certain adverse reactions.

In 2016, the South Korean Food and Drug Safety Administration announced that it would take necessary measures, including re-evaluation, due to reports that the weight loss product Garcinia cambogia extract could cause liver damage.

The Korea Institute of Health and Medical Research analyzed and studied medical literature from around the world related to the safety and effectiveness of weight loss products, and combined with the results of the analysis of suspected side effects and harmful cases in Korea, it said that although Garcinia cambogia and wild mango extracts have short-term weight loss effects, their long-term effects cannot be confirmed. Moreover, the quality of the relevant research results is low, and most of the research is funded by the manufacturers. In particular, the analysis of 12 cases related to safety showed that people who took weight loss products containing Garcinia cambogia extracts had liver damage such as acute hepatitis and hepatic insufficiency, as well as heart diseases such as acute myocarditis and tachycardia.

To lose weight, you still need to rely on serious scientific methods丨Pixabay

In fact, whether or not you can lose weight depends on your total energy balance. Only when your energy expenditure is greater than your energy intake can you lose weight. There is currently insufficient evidence to prove that the garcinia cambogia extract in this slimming gummies can really help people lose weight, and it may also cause adverse reactions.

If you blindly believe that slimming gummies can help you lose weight, and still eat a lot of meat and fish without exercising, you will still gain weight. You know, after the show, Song Ji-ah may be dieting every day (not encouraged), or she may be working out every day, but you just didn't see it.

If garcinia cambogia is not reliable, then are other "natural weight loss ingredients" reliable? For example, white kidney bean extract, which has also been popular in recent years, claims to contain starch blockers, "which can block carbon water and will not make you fat if you eat it."

White Kidney Beans | wikipedia.org

In fact, the key ingredient in white kidney bean carb blocker is α-amylase inhibitor, which can indeed inhibit the activity of amylase.

α-amylase inhibitors are a self-protection mechanism of plants. In plants, they can defend against pests. Not only white kidney beans, but also many cereal and legume seeds contain amylase inhibitors, which can inhibit the α-amylase activity of mammals and insects and prevent the seeds from being digested and destroyed.

When eating starchy foods such as rice, steamed buns, bread, pizza, etc., starch will first enter the human body and will be broken down into oligosaccharides by amylase in saliva and pancreatic juice, and then further broken down before being digested, absorbed and utilized by our body. Amylase is like a pair of scissors, which can cut large molecules of starch into small segments that are easily absorbed and utilized by the human body, allowing us to better digest and absorb starch. However, α-amylase inhibitors will make the "scissors" ineffective and inhibit the digestion of starch. This is why it can theoretically help lose weight.

Steamed buns, the representative of starchy foods丨Pixabay

However, the starch blocker in white kidney beans only has the activity of inhibiting α-amylase inhibitors, but it is not particularly clear how efficient the inhibitory effect is in the extract and how much can be used in the gastrointestinal tract. Some studies have found that proper consumption of white kidney bean extract can reduce body weight and body fat. In some countries, white kidney bean extract is also used as a "carbohydrate blocker" and added to weight loss products.

However, the European Food Safety Authority (EFSA) evaluated the relationship between white kidney bean extract and weight control twice in 2014 and 2019, and concluded that "there is insufficient evidence to determine a direct causal relationship between consuming white kidney bean extract and weight loss."

Fortunately, there is no safety risk in eating white kidney beans normally. Considering that white kidney beans are rich in protein and dietary fiber, and have a good sense of fullness, it is still a good choice as a healthy food during weight control.

Weight loss food must also be nutritionally balanced丨Pixabay

Of course, I still want to emphasize that the key to losing weight is to control the energy balance. For most of us, the most basic thing is to control our mouths and move our legs - don't eat too much, and exercise more when you have time. You can't just blindly believe in a certain kind of weight loss food. When a reasonable diet and exercise plan are used together, it can better help us control our weight.

References

[1] Liu Guanxing. Effects of Garcinia Cambogia Extract on Lipid Metabolism in Male Rats and Its Mechanism[D]. Nanjing Agricultural University, 2015.

[2]Márquez F, Babio N, Bulló M, Salas-Salvadó J. Evaluation of the safety and efficacy of hydroxycitric acid or Garcinia cambogia extracts in humans. Crit Rev Food Sci Nutr. 2012;52(7):585-94. doi: 10.1080/10408398.2010.500551. PMID: 22530711.

[3]Semwal RB, Semwal DK, Vermaak I, Viljoen A. A comprehensive scientific overview of Garcinia cambogia. Fitoterapia. 2015 Apr;102:134-48. doi: 10.1016/j.fitote.2015.02.012. Epub 2015 Feb 27. PMID: 25732350.

[4] South Korea’s Food and Drug Administration will re-evaluate the efficacy and safety of the weight loss product Garcinia Cambogia

http://trb.mofcom.gov.cn/article/zuixindt/201609/20160901390969.shtml

[5] Sun Yan, Zhong Yu, Xue Jia, et al. Application progress of α-amylase inhibitors in white kidney bean extract in diabetes and obesity[C]. 2016.

[6]NIH.Dietary Supplements for Weight Loss-Fact Sheet for Health Professionals

[7]EFSA Journal 2014;12(7):3754

[8]EFSA Journal 2019;17(6):5715

Source: Nutritionist Ruan Guangfeng