During COVID, I once had a small cake with my neighbor, and afterward, I experienced significant fatigue. My neighbor called it a sugar spike. As a result, I began researching foods that cause a rapid increase in sugar levels and stopped consuming them. In just a couple of months, I effortlessly lost 5 kg, and the most important thing was that I didn’t feel hungry, and my mood was consistently good. Yesterday, I bought a book that explains in detail how sudden blood sugar spikes affect us and provides recommendations on how to avoid them. Here are the key points:
– There’s sucrose, fructose, fiber, and glucose. Fructose goes straight to fat, sucrose can be stored in the liver and muscles as reserves; if there’s an excess, it turns into fat. Glucose provides us with energy.
– The order in which we consume foods is crucial. First, consume fiber, then proteins and fats, followed by carbohydrates, and lastly simple carbohydrates. Fiber positively influences the digestion process and regulates the absorption of carbohydrates and insulin release.
– Calorie counting is a tricky subject because 150 calories from a muffin affect your body differently than 150 calories from yogurt due to their different molecular compositions.
– Walking after meals and other physical activities reduce sugar spikes.
– Consuming vinegar before or during a meal also helps reduce sugar spikes.
– Avoid overeating.
– Snacking is fine, if it’s from vegetables or contains protein.
– You can have chocolate, but don’t forget to eat something like avocado before it.
– Weight loss is a side effect; the main benefit is that you’ll have a great mood and feel better overall.