Foods that keep blood sugar in balance
Foods with low glycemic index help to keep blood sugar high for a long time. In particular, low glycemic index carbohydrates provide both blood sugar control and are beneficial to the intestines with their fibrous structure.
Nutrition and diet specialist from Florence Nightingale Hospital, Sisli Tuba Kayan Tapan points out that low glycemic index carbohydrates should be fed for a healthy life. The amount of protein in food also affects the digestion of starch. It does this by the following mechanism; starch granules are covered with protein. It has been suggested that the protein network will reduce the starch absorption rate in the small intestinal lumen. GI increases as absorption and digestion rates increase. GI of well-cooked starchy foods is higher than undercooked foods. After cooking, the pending nutrients fall into the GI. GI may be reduced by eating slower, as our digestion and absorption rate will be slower.
Be sure to eat in between meals: cold soup, apple and walnut, cheese salad
Foods that contain acid (green olives, lemon juice, vinegar, mushrooms, carrots, etc.) lower GIs because they delay gastric emptying. Low-GI foods should be preferred for snacks (lunch and dinner). For example, cold soup, apple and walnut, cheese salad.
Apples, grapefruits, peaches, plums, strawberries with low glycemic index may be preferred instead of fruit juices, bananas, figs with high glycemic index in snacks.
When planning healthy eating and the number of meals, the meal contents are also very important. When planning the meal contents, the amount of carbohydrate it contains, the amount of protein should be considered.
A GOOD PREFERENCE FOR VEGETABLE DINNER WITH OLIVE OIL AND YOGHURT DINNER!
Foods with low glycemic index should be preferred for dinner and night meals instead of foods containing high carbohydrates. Thus, both blood sugar is regulated and weight control is provided. Vegetables such as spinach, chard, artichoke, celery and green beans, which are especially fiber foods, should be preferred. Foods with a high glycemic index such as potatoes, rice and pasta should not be preferred.
At night, preferring 1 cinnamon milk makes the blood sugar stable. Nuts such as walnuts, hazelnuts or almonds can also be consumed because they are rich in fiber content and omega 3. Since the glycemic index of fruits such as apples, peaches, cherries and plums is low, they regulate blood sugar and therefore should be preferred for fruit consumption after dinner.
Watermelon, grapes, figs, melons, such as high glycemic index of the high-consumption of late afternoon meals is more accurate. To prevent hypoglycemia, especially in diabetic patients.
CONSUMPTION IS IMPORTANT!
Taking prebiotics and probiotics in meals is of great importance to prevent obesity. Especially at dinner, probiotic yogurt or kefir should be consumed at night snacks.
Nutritional habits containing simple carbohydrates affect the microbiota and lead to an increase in weight gain.
PORTION QUANTITY ATTENTION!
The choice of snacks should be taken into consideration in portion amounts as in every meal. As it is known, carbohydrate and fatty foods that are consumed more than necessary become fat in the body. In diabetic patients, consuming especially sugary foods in snacks will cause sudden increases in blood sugar and subsequent sudden decreases. By making healthy choices around 100-200 calories for snacks, both weight control is provided and fluctuations in blood sugar are prevented.
FIBER FOODS HELP THE SHOCK FEEL
Because fiber foods stay longer in the stomach, they keep them full for longer. Taking the food needed for your body in a certain balance in time and quantity prevents hyperglycemia and hypoglycemia and controlling blood sugar to control blood sugar will prevent or delay problems that may develop in the short and long term. Dietary products may not contain sugar, but the flour, fat or fruit sugar contained in it may not be suitable for controlling blood sugar and blood fats.
Small Tricks
- Green tea is an un oxidized tea type. And reduces abdominal fat.
- Cinnamon activates the enzyme that allows insulin to bind to cells. Blood sugar, triglyceride and LDL cholesterol have been shown to decrease in Type 2 Diabetes, but there is not enough evidence to suggest cinnamon as a major player in this regard.
- Pineapple, active ingredient of bromelin helps in digestion, ease of absorption, helps to eliminate edema, but has been reported to have no effect on weight control.
- Flax seed rich in fiber content and omega-3 due to the regular functioning of the digestive system and has a positive effect on blood lipids.
- Apple juice vinegar contains various minerals and vitamins, but their effects on weight loss have not been studied.
- Caffeine is a central nervous system stimulant that prevents drowsiness and drowsiness. Caffeine also has a diuretic effect. Caffeine is also reported to suppress appetite; but this effect is short-lived and does not directly lead to weight loss.
1AXX
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