Did you know you can slow the absorption of sugar just by using the natural power of food? Believe it or not, this doesn’t involve any extreme or gimmicky diets, just some basic tips of what to eat and when to eat it. Check out these 6 sugar-blocking tips:
- Eat a fatty snack up to 30 minutes before a meal. A teaspoon of nuts or cheese will trigger the pyloric valve between your stomach and small intestine. This valve regulates the flow of food to help slow down digestion. This helps you reduce sugar spikes and keeps you feeling fuller longer.
- Begin a meal with a salad. The soluble fiber in plants, beans, carrots and even some fruit helps absorb starch and sugar. As soluble fiber passes through your intestines, it expands and traps sugar. This fiber eventually dissolves, but this slower rate of absorption helps reduce the amount of insulin your body needs to handle it.
- Use vinegar on that salad! Its high acetic acid content helps deactivate amylase, the enzyme that turns starch into sugar, which helps slow down the digestive process. Vinegar also “increases the body’s sensitivity to insulin, so your pancreas won’t need to produce as much.”
- Don’t overcook vegetables. Lightly cooked vegetables take longer to digest, so you’ll feel fuller longer. Roasted vegetables are a tasty alternative to starchy sides.
- Add some protein to your meal, so you won’t need as much insulin to process starches. In fact, a serving of protein eaten with starch “can reduce the subsequent blood sugar surge by 44%.” Eat an egg with your toast in the morning or have a turkey meatball with your favorite pasta!
- Although not for everyone, a glass of vino with a meal actually temporarily stops your liver’s production of glucose. This means the blood sugar load of a typical serving of starch can be reduced by up to 25% when accompanied by a glass of wine! Something to keep in mind when ordering a starch-heavy meal at your favorite ristorante.