When you consume carbohydrates like rice or bread, your blood sugar levels inevitably rise, leading to hyperglycemia.
High blood sugar levels not only increase the risk of developing diabetes, but also accelerate the aging process (which also leads to cosmetic deterioration).
In this article,Easy ways to prevent blood sugar spikes in your daily dietI will explain this.
Foods that suppress the rise in blood sugar levels
There are foods that can help suppress the rise in blood sugar levels just by eating them, so I'll introduce some of them.
Dietary fiber
Dietary fiberThis slows down the absorption of blood sugar and prevents a rapid rise in blood sugar levels.
Also, as will be explained in more detail later, the order in which you eat is important.Dietary fiber is more effective when consumed before sugar.This is because it exists before sugar in the intestines, preventing the sugar from being absorbed all at once.
Therefore, it's best to eat foods rich in dietary fiber first. In particular, the following foodsDietary fiberThere are many options, so I recommend it.
There are two types of dietary fiber: soluble and insoluble. Basically, it is found in mushrooms such as nameko, enoki, and eringi.Mushrooms, wakame and hijikiseaweedIt is found in large quantities in these foods. Therefore, without even thinking about it, if you eat mushrooms or seaweed at the beginning of your meal, your blood sugar levels will not rise as easily.
Dietary fiber supplements
As mentioned earlier, many people find it difficult to get enough dietary fiber through their daily diet. Therefore, we recommend "dietary fiber supplements."
Are you familiar with the plant called Salacia? Salacia is a genus of climbing plants widely distributed from India and Sri Lanka to Southeast Asia.It has been used locally for centuries to treat diabetes and obesity. Noticing this, various companies, including pharmaceutical companies, are developing products containing the active ingredients of Salacia.
Simply put, you can reduce your carbohydrate intake by taking supplements that contain ingredients that inhibit (i.e., interfere with) the breakdown of sugar, such as salacinol and kotalanol, which are active ingredients found in Salacia.
The following products contain the wonderful Salacia:
Here are our recommendations ↓
For more detailed information about Salacia, please refer to the following article:
Oils (such as olive oil, perilla oil, and MCT oil)
Using plenty of olive oil in salads and other dishes is also effective in preventing high blood sugar levels.Additionally, flaxseed oil and perilla oil, which have weight-loss benefits, and MCT oil, which is easily burned and readily converted into energy for the body and brain, can be used as substitutes.
The graph below shows the changes in blood sugar levels when olive oil is added to bread or rice balls.It has the effect of suppressing the rise in blood sugar levels.I think you will understand that.
Change the order in which you eat
Even if you eat the same amount of carbohydrates in a meal,The order in which you eat affects how your blood sugar levels rise.For example, eating white rice first causes a rapid rise and fall in blood sugar levels.The rapid rise and fall in blood glucose levels after a meal is called "glucose spike」It is called
glucose spikeby“When blood sugar levels rise "rapidly"、diabetesIt not only causes pancreatic exhaustion, which is a contributing factor, but also accelerates aging.SaccharificationThis phenomenon occurs. Therefore, it is important to prevent a rapid rise in blood sugar levels (glucose spike).
『Part 2: "Glycation" is "Aging" - What kind of lifestyle is effective for anti-aging?』(Quoted from)
To that end,It's best to eat vegetables, meat, and fish first, and then carbohydrates last.
Eating vegetables, fish, or meat dishes before rice (vegetables and fish/meat dishes ⇒ rice) slows down stomach movement."Postprandial blood glucose levels" improved.What to do isKansai Electric Power Medical Research InstituteThis has been revealed in research by the group "".
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