5 Smart Strategies For Consumption Of Foods That Make Blood Sugar Rise, Must Be Disciplined To Be Safe

Illustration of food consumption strategies that make blood sugar rise (Freepic)

YOGYAKARTA Sometimes we don't realize that white rice, bread, or sweet snacks are foods that make blood sugar soar. This effect is especially felt if the food is consumed without consideration of portion, combination of nutrients, or how to eat. Therefore, it is important to recognize foods that trigger blood sugar to rise while applying a healthy eating strategy so that the impact can be controlled so that you can still eat comfortably more safely.

Some food/drinking tends to make blood sugar rise faster because it contains simple carbohydrates, additional sugar, or high processing processes. The following is a general list:

Get to know these foods so that you can be wise when choosing a daily menu or snacks.

Many studies have shown that the quality of carbohydrates and how we eat them play a major role in the surge in blood sugar. So, follow the following strategy so that blood sugar remains safe.

When eating, start with non-pati vegetables. For example salads, green vegetables, low- sugar vegetables, or protein-rich side dishes. Then then add carbohydrates such as rice or bread. This method helps slow the absorption of sugar into the blood, so that the spike in glucose and insulin can be reduced.

Complex carbohydrates such as whole grains, red rice, vegetables, nuts, or whole grains are digested more slowly. This makes the release of sugar to the blood more gradual, instead of soaring quickly, as in processed carbos, reported by UCLA Health, Wednesday, November 26.

Simple carbohydrates that are consumed by yourself, such as plain white rice or white bread without vegetables/proteins, tend to be absorbed quickly and cause a jump in sugar. If you want to eat such carbos, you should compare them with vegetables, protein, or fibered foods so that sugar absorption slows down.

Eating a large portion of carbohydrates at once can give a big jump to blood sugar. It is safer if carbohydrates are consumed in a reasonable and evenly distributed portion. For example, the morning of eating a piece of bread, eating a rice centong lunch, and before night you can eat pasta or red rice. In this way, it helps the body manage glucose more stably.

Instead of eating rice or cake or bread yourself, try to make the portion of food balanced. Combinate carbohydrate foods with vegetables or fiber, protein, and a little healthy fat if possible. This combination slows down the digestive process and makes the release of sugar to the blood more gradual so that it helps keep blood sugar stable.

If the body is often 'surprised' by spikes in blood sugar, for example from eating processed carbos or sweet foods without strategy, the insulin will work hard continuously. In the long term, this can trigger insulin resistance, blood sugar is unstable, and increase the risk of chronic conditions such as pre-diabetics or type 2 diabetes. By consistently implementing the above consumption strategy, you help the body manage sugar better. The effect is that energy remains stable, digestion are healthier, and the risk of a glucose spike can be suppressed.

You don't have to stay away from carbohydrates or completely favorite foods. As long as you apply a clever strategy as suggested above, it will have a major impact on the stability of blood sugar and your long-term health.