Can't control your sweet tooth? Here's a tip from a world-renowned scientist that can help prevent the worst
If you're trying to control your weight but occasionally crave indulgences, there is a trick to avoid potential extra pounds caused by sweet treats.
For this, during each meal, start by eating a handful of fiber-rich foods, primarily vegetables. Then, consume a protein-rich food such as meat, fish, eggs, or unsweetened dairy products. Now, it's time for fats, and at the end, you should leave carbohydrate-rich flour products and sugary foods.
The trick comes from Jessie Inchauspe's new global bestseller "Glucose Revolution," which was originally published March, 2022. Physiotherapist, personal trainer, and lifestyle consultant Kerli Djomina, who has contributed to the creation of ICONFIT sports foods, agreed to share her practical experience in applying the book's views.
Keep your blood sugar levels low
The book is easy to understand, and Djomina recommends that anyone interested in nutrition should read it. "I discovered the author Jessie Inchauspe's theory on her Instagram account over a year ago, and I have introduced her recommendations in my lifestyle programs," says Djomina.
Inchauspe's book explains that sudden fluctuations in blood sugar levels can cause several health problems that can lead to obesity.
Glucose derived from carbohydrates is our body's primary source of energy. The body stores glucose in the form of glycogen in the liver and muscles, but they cannot store an unlimited amount of glucose. If we constantly move and use up glucose reserves, then everything is fine.
However, if we are not very active, and our reserves are already full, but we continue to eat more, the body's only option is to store excess glucose as triglycerides in fat cells - the fat cells expand, and body weight slowly increases.
On the other hand, fiber and protein slow down the absorption of carbohydrates. If they are already present in the digestive system, carbohydrates do not enter the bloodstream as quickly, and blood sugar levels rise more slowly and do not reach as high levels as when eating only carbohydrates.
How to eat?
The classic starter-main course-dessert system, where you start with a salad and end with a carbohydrate-rich dessert, is fully in line with Inchauspe's principles, notes Djomina.
As mentioned, if possible, you should start by eating fiber-rich foods, then protein-rich foods, followed by a source of fat, and finally carbohydrates.
"I have tried this method when eating breakfast. I often make an omelet for breakfast. I also make a salad from broccoli and other vegetables to go with it. I eat the salad first, and then the omelet," Djomina describes. "Since each meal should also include a source of carbohydrates, such as a slice of bread, I eat that last. I have noticed that I feel more satisfied this way, and my stomach stays full for longer. I also have fewer cravings."
However, Inchauspe emphasizes that this should be done if possible. It doesn't make sense to dismantle a hamburger to follow this principle. In such a situation, it would be better to use another method to keep blood sugar levels low.
Cake and fruit
Even vegetables, which are recommended to be eaten first from the plate, contain carbohydrates, but so little that they do not raise blood sugar levels very high. They contain much more fiber, especially the tough parts of root vegetables.
However, even fresh juice, whether it is apple or carrot juice, does not work the same way because the fiber has been removed from the juice.
Fruits contain a lot of sugar, so Djomina recommends eating them after the main course as a dessert and not as a snack. If you eat fruit as a snack, you could add protein and fat to prevent a rapid increase in blood sugar levels.
And Djomina does not recommend snacking on sweets between meals at all, but rather after a meal, as we were taught in childhood.
"If you crave cake, it's better to eat it as a dessert after a meal," she says. The reason is simple: digestion is busy absorbing other nutrients, and the carbohydrates obtained from the dessert have less power.