Core: To control and slow down the emergence of blood sugar peaks, it is necessary to maintain a steady blood sugar level and reduce large fluctuations
Dangers
- Glycation and inflammation
- Damage to the liver and pancreas
Some small tips
- Eating order: vegetables, protein and fat, and finally carbohydrates
- Drinking a little vinegar before or during meals can help
- Simple exercise after eating can inhibit the appearance of blood sugar peaks
- Put on a coat: Mixing some protein and fat when eating carbohydrates can also help
Notes
Chapter 13 Part 2 What are the dangers of glucose peaks
- Lowering glucose peaks can prevent the occurrence of inflammation, thereby reducing the risk of inflammatory diseases.
Chapter 15 7 From Head to Toe How Glucose Peaks Make Us Sick
In the long run, the formation process of glucose peaks can cause oxidative stress, glycation, inflammation, and excessive insulin response, leading to various chronic diseases, including type 2 diabetes, arthritis, depression, etc.
Too much glucose can stop mitochondria from working, and then energy production will be affected, resulting in us feeling extremely tired.
Chapter 17 8 Tip 1 Correct Eating Order
If you eat foods containing starch, fiber, sugar, protein, and fat in a certain order, you can not only reduce your overall glucose peak by 73%, but also reduce your insulin peak by 48%. And this is true whether or not you have diabetes.
So, what is the correct order of eating? That is, eat fiber first, then protein and fat, and finally starch and sugar.
Chapter 18 9 Tip 2 Add a Green Appetizer Before Each Meal
- If you really have to wait, don't exceed 3 hours. This is because fiber usually takes 2 hours to pass through the stomach and upper small intestine.
Chapter 20 11 Tip 4 Smooth Blood Sugar Curve After Breakfast
- Breakfast is the worst time to eat sugar and starch foods, but most people only eat sugar and starch foods for breakfast.
Chapter 23 14 Tip 7 Drink Some Vinegar Before Eating
Drinking a big glass of water mixed with a tablespoon of vinegar a few minutes before eating sweets will make the subsequent glucose and fructose curves smoother. In this way, appetite will be suppressed, and more fat will be burned at the same time.
Drinking vinegar juice within 20 minutes before or after meals, or drinking it while eating, has a similar effect.
Chapter 24 15 Tip 8 Get Moving After Meals
- Now, you know the magical combination of eating sweets without causing a surge in glucose in the body: drink vinegar juice before meals, and exercise more after meals.