The long winter is over and the long-awaited spring season has arrived.
It'll be just a matter of time until the season for light clothing begins.
With the season of light clothing approaching, many people are probably starting to think about dieting.
This is the time of year when you will receive more invitations to eat out or cherry blossom viewing parties.
To avoid overeating and regretting it later, we will show you how to control your appetite, including the relationship between blood sugar levels and dieting .
Do sudden changes in blood sugar levels lead to overeating?
The relationship between food and blood sugar levels is very important when it comes to dieting .
Eating foods that cause a rapid rise in blood sugar levels triggers a rapid secretion of insulin.
This sudden release of insulin can cause a rapid drop in blood sugar levels, which can increase hunger and appetite .
This can result in increased food intake and overeating.
In addition, insulin plays a role in regulating blood sugar levels and storing fat in fat cells. When blood sugar levels rise rapidly after eating, insulin secretion is promoted, making it easier for excess blood sugar to be stored as fat.
In other words…
Eating meals when you are hungry or meals with a high GI or high carbohydrate content
↓
Blood sugar spikes
↓
Rapid release of insulin
↓
A sudden drop in blood sugar
↓
Sends hunger signals to the brain, increasing appetite
When blood sugar levels are unstable, it becomes difficult to control appetite and the risk of overeating increases. The important thing to do to stabilize blood sugar levels is to prevent sudden rises and falls in blood sugar levels .Stabilizing blood sugar levels is the key to appetite control .
How to stabilize blood sugar levels?
To prevent a sudden rise in blood sugar levels, it is important to choose foods with a low GI and low carbohydrate content .
Foods high in fiber also digest more slowly, helping to prevent blood sugar spikes.
Low GI foods : Slows down the rise in blood sugar levels (vegetables, grains, fruits, etc.)
Protein-rich foods : These foods take a long time to digest, slowing down the rise in blood sugar levels (tofu, yogurt, grilled chicken or fish, egg dishes, etc.)
Healthy fats : Suppresses blood sugar levels and keeps you feeling full for longer (avocado, olive oil, etc.)
[Recommended! Low GI, low sugar, high fiber foods]
■ Vegetables ( broccoli, cabbage, spinach, mushrooms, lettuce , etc.)
■ Fruits (apples, oranges, grapefruit, strawberries, etc.)
■ Beans (soybeans, chickpeas, lentils, etc.)
■ Grains (oatmeal, quinoa, etc.)
■ Nuts (almonds, cashews, etc.)
[NG! High GI foods you should avoid as much as possible]
×Sweets (cookies, cakes, etc.)
× Fast food (pizza, hamburgers, french fries, etc.)
×Sweetened juices (sports drinks, sugary fruit juices, etc.)
POINT▽
If you eat a meal quickly when you're hungry, your blood sugar level is likely to rise sharply .
It's important to choose foods that are high in fiber and protein, especially when you're feeling hungry.
Eating meals slowly or eating small amounts over time can also help prevent sudden rises in blood sugar levels.
In addition, stress and lack of sleep can also raise blood sugar levels. Getting enough sleep and moderate exercise are effective in stabilizing blood sugar levels, so try to create a lifestyle that will stabilize your blood sugar levels without straining yourself.
