How to Consume Carbs Without Significantly Spiking Insulin:
Carbohydrates are a vital source of energy for our bodies, but they can also lead to insulin spikes, especially when consumed in large amounts or from certain sources. Insulin is a hormone that is released by the pancreas in response to the rise in blood sugar (glucose) levels. While insulin is essential for regulating blood sugar and allowing glucose to enter cells for energy, frequent and significant spikes can lead to various health problems, including type 2 diabetes.
But don’t fret! You can enjoy carbs without causing extreme spikes in your insulin. Here’s how:
1. Understand the Glycemic Index (GI) and Glycemic Load (GL):
- Glycemic Index (GI) is a scale that ranks carbohydrate-rich foods by how much they raise blood glucose levels compared to a standard food, usually glucose or white bread.
- Glycemic Load (GL) takes into account the amount of carbohydrate in a portion of food, giving a more accurate picture of how a particular food can affect blood sugar levels.
Recommendation: Opt for low GI and GL foods. Examples include legumes, dairy, pasta, certain fruits like apples and pears, and non-starchy vegetables.
2. Combine Carbs with Protein and Healthy Fats:
Pairing carbs with proteins or fats can slow down the absorption of sugar in the bloodstream. This can help mitigate sharp rises in insulin levels.
Recommendation: Instead of just having a piece of fruit, combine it with a handful of nuts. Or if you’re eating a slice of bread, add some avocado or peanut butter.
3. Opt for Whole Grains Over Refined Grains:
Whole grains such as quinoa, barley, oats, and brown rice have a lower GI compared to their refined counterparts. This is because the fiber in whole grains slows the absorption of glucose.
Recommendation: Make the switch from white rice to brown or wild rice, from regular pasta to whole grain pasta, and from white bread to whole grain bread.
Read more:
https://nutritionalstudi.blogspot.com/2023/08/how-can-i-eat-carbs-without-spiking.html
