Yes, it is possible to maintain healthy sugar levels and still enjoy a slice of luscious chocolate cake. Honestly, it need not be considered cheating. Think of it more as treating.
We have to eat smart if we are to better understand how the body works. Doctors often say that one of the best ways to protect one’s health is to maintain healthy glucose levels. But is it possible to explore the joys of eating minus the guilt?
The answer is a resounding yes.
The brain needs glucose to function properly. When blood sugar drops too low, the body can feel weak, lightheaded or faint. Ideally, the body draws energy from the food we consume. Meal times were established to help ensure that the body is regularly supplied with nourishment from which to draw this much-needed energy.
The usual routine is breakfast, lunch and dinner, with three- to four-hour gaps between meals. This is only a general guide, of course. Five smaller meals a day may seem more practical for some people.
It also helps to understand the nature of food itself and how it affects blood sugar. There are such things as high-glycemic foods. In simple terms, these tend to raise blood sugar more quickly after eating, whereas low-glycemic foods are metabolized more slowly. The goal is to eat a balanced diet that may include both, but in combinations that result in a steadier release of glucose. Think rice with vegetables and protein, or pasta paired with beans and greens.
Being aware of the role food plays in your glucose levels is one of the best places to start.
High-glycemic foods generally include many refined carbohydrates and sugary items such as white rice, white flour, sugar, regular pasta, sugary drinks, soda, sweetened juices, refined cereals like corn flakes, and processed snacks like chips, cookies, cakes, and candies.
Low-glycemic foods often include leafy green vegetables, broccoli, cauliflower, chicken, fish, eggs, legumes, whole grains such as quinoa, red rice and black rice, as well as many fruits like apples, pears, cherries, pomelo and grapefruit. Even sweeter fruits like mangoes may still be enjoyed, but with portion control.
When it comes to bread, there are better options, such as whole-grain and sourdough. Sourdough may have a lower glycemic impact due to its longer fermentation.
Resistant starch
There is also a useful trick to learn when it comes to rice, pasta and bread. It involves resistant starch, a type of carbohydrate that resists digestion and acts in some ways like fiber. It can support gut health and may also benefit blood sugar control.
The technique is simple: cook and cool. Cook the carbohydrate, let it cool, then reheat it if you wish. This process can increase resistant starch. You may also add chickpeas, legumes, lentils and whole grains to your meal.
Some people also rinse and soak rice before cooking. Letting it rest briefly after cooking may also help improve texture and handling.
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Special smoothie: green banana
In a blender, mix one whole green banana, a green apple and coconut or nut milk. Blend well and enjoy. This is a resistant starch option that also offers potassium and other nutrients.
Takeaway: All food can have a place in a balanced diet. The key is moderation.
Affirmation: “I eat to live well.”
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Love and light.