It is our wish to spend every day energetically. Well, what could be the reason if you are not energetic enough despite eating healthy in general? Current studies show that consuming foods that raise blood sugar too much reduces our energy.
According to functional medicine expert William Cole, increased blood sugar disrupts metabolic processes and causes adverse effects. Unfortunately this problem is quite common. According to a recent study of more than 25,000 people, 50% of the experimental group had insulin resistance due to high blood sugar, pre-diabetes or type 2 diabetes. Then the questions in our minds are: What are our nutritional mistakes that raise our blood sugar? What are their solutions?
Do not consume vegetables that are high in starch
Carbohydrates are foods that our body uses for energy, but excessive consumption negatively affects blood sugar. Although we try to turn to healthy alternatives in foods such as pasta and bread, we can overeat starchy vegetables that turn into carbohydrates after digestion.
Potatoes, sweet potatoes, beans, pumpkin, chickpeas, corn, lentils, peas, yams are among the foods that are not recommended to be consumed in large portions or very often. Instead of them, we can give more weight to vegetables such as spinach, zucchini, celery, cauliflower, cabbage, brussels sprouts, broccoli, tomatoes, cucumbers, asparagus, peppers.
Eating completely fat-free or very low-fat foods
We were so fascinated by the idea that a high-fat diet is harmful, that we began to follow heavy diets filled with completely fat-free foods. There are two mistakes we can make in this process: To experience a feeling of satiety, to turn to low-fat but more sugary foods, and to consume foods with additives since fat-free foods are relatively tasteless. However, we need fat both to produce energy and to perform the digestive processes properly.
Instead of burning sugar with limited energy-giving carbohydrate sources, we can burn fat by consuming foods containing healthy fats. Foods such as salmon, coconut, olive oil, avocado, eggs, chia seeds, cheese, dark chocolate both contain healthy fats and suppress sudden hunger or sweet crises.
Just avoid white sugar
We know we should avoid white sugar, but what about other sugars? The most common ones are not so innocent either. One of them, agave syrup, is used as a sweetener instead of sugar because it has a low glycemic index. Unfortunately, it is too optimistic to consume plenty of it just for this reason. Because although it raises our blood sugar more slowly, it can create an excessive fructose load. This problem opens the door to insulin resistance and fatty liver.
The solution can be monk fruit or stevia herb, which you can use sparingly as needed. Monk fruit is a subtropical melon that grows in Southeast Asia and is a fruit you can find in herbalists. Its taste is perceived to be 175 times sweeter than the taste of white sugar. Stevia plant, on the other hand, is a sugar herb that acts as a zero-calorie, prebiotic and fiber sweetener. It also makes the food we eat taste 200 hundred times sweeter than white sugar. Neither ingredient raises blood sugar.
Don't overdo your gluten-free grain consumption
Many of us now choose gluten-free alternatives such as quinoa, oats, buckwheat, black rice, teff instead of gluten-containing foods. However, vegetable starch types such as amylose can be found in such foods. The result is an increase in glucose and insulin resistance. Moreover, we encounter digestive problems in excessive grain consumption. How would you like to be more conscious about portions while recognizing the benefits of gluten-free foods?
Excessive consumption of fruit
In most nutritional cases, we can find the solution in fruits. Don't worry, of course we will not be hostile to fruits. However, the natural sugar in fruits is also sugar for our body.
Especially if you are a fruit eater, it is better to focus on fruits with low fructose content. Our tip is to take advantage of organic citrus fruits, apples, lemons, melons and pay attention to our consumption rates of high fructose fruits such as figs, grapes, bananas and watermelons.
The views expressed in this article aim to shed light on alternative studies and encourage conversation. These views of the author do not necessarily reflect the views of Be People and are for informational purposes only, even if they contain to some extent the advice of physicians and physicians (medical doctors). This article; It is not intended to replace professional medical advice, diagnosis and treatment, and the information herein should not be relied upon for specific medical advice.
About the author:
Aygen Ecevit – Be People Editor
Aygen Ecevit completed her undergraduate education with Bilkent University Philosophy Major and Communication Design Minor Programs. Ecevit, who started his career as a culture and art unit writer for the school newspaper and then as the editor of the culture and art unit, has prepared articles and interviews for many different online channels. After graduating from Bilkent University Media and Visual Studies Master's Program, she worked as a content editor, PR assistant and freelance editor. Ecevit, a member of the AICA International Association of Art Critics, has been working in the field of strategic content production and copywriting as one of the editors of Mağaza Creative since November 2019.
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