Health News Update: How to Stop Sweet Cravings after Meals
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Health News Update: How to Stop Sweet Cravings after Meals 11.02.26
Hello again friends: As you know, our food choices have an absolutely decisive role in the creation and/or management of many chronic illnesses. It is estimated that nearly 3 out of 5 people have either pre-diabetes or diabetes. Additionally, 72.4% of adults age 20 and older in the U.S. are classified as overweight, including obesity, while about 40.3% are considered obese. Food choices have a lot to do with these statistics and cravings after meals contribute to a caloric burden and hormonal response resulting in weight gain, loss of health and a problematic future. What to do?
“The increase in the global prevalence of type 2 diabetes (T2D) and associated chronic diseases has prompted a lot of research into possible strategies to reduce its impact on society. Healthy eating is an essential component of treatment, and it is fundamental to identify and implement effective dietary strategies to prevent and treat the progression of the disease.”
https://pmc.ncbi.nlm.nih.gov/articles/PMC9684673/ strategies to manage blood sugar responses after a meal
Bottom Line: First of all, go to at least 90% unprocessed whole-foods and plant-based. Then, check out their recommendations for lowering after meal blood sugar and insulin spikes when we eat starchy foods:
1. Complement meals rich in carbohydrates with foods rich in fiber (fruits and vegetables, whole grains, legumes, and nuts)
2. Complement meals rich in carbohydrates with foods rich in animal protein (meat, fish, eggs, dairy products, and derivatives) or vegetable protein (legumes, nuts and seeds, and whole grains). (Dr Smith: Veg protein is best, at least 80% of your protein needs.)
3. Complement meals rich in carbohydrates with foods rich in healthy fats (extra virgin olive oil, oily fish, nuts, and seeds).
4. Add vinegar or incorporate pickled foods to meals rich in carbohydrates with a high GI.
5. Prioritize the consumption of underripe climacteric fruits. (e.g.: bananas)
6. Consume foods in its original form, as little processed as possible.
7. Cook pasta, rice or other starchy foods al dente.
8. Prioritize microwave cooking over other cooking techniques (boiling, steaming, sautéing and frying) due to its major content of resistant starch. (Debatable)
9. Cook foods such as pasta, rice or legumes beforehand, leave them to cool in the fridge for 1 day and consume them cold or reheated (<130°C) to allow for the formation of resistant starch. (Great idea)
10. Reduce the proportion of liquid when cooking foods such as rice and pasta.
11. The order matters: preferably consume a first course of vegetables with foods rich in protein and the food rich in carbohydrates as a second course. (Excellent for all meals)
12. Avoid consuming meals rich in any refined carbohydrates in the first place.
