Today I noticed a few girls eating during the break between two courses. Teasing them, I told them to get up early to be able enjoy a good breakfast. I was shocked when they told me they had their usual breakfast but they were already hungry by 10.
What makes us hungry is a decrease in the blood sugar level detected by the organism. We need a constant supply of glucose for a good performance of the brain. All carbohydrates when broken down by the digestive system result in the simple sugar called glucose which is the major fuel for the brain. But each molecule of glucose has a different spatial arrangement which determines the time of degradation of the particular carbohydrate it forms.
To keep a steady and long lasting flow of glucose to the brain, we need to consume the highly branched carbohydrates so as to avoid eating all day long. This good habit will helps us on the other hand from picking up weight and keep us away from diseases like diabetes. Diabetes is a situation where the body is unable to self-monitor its level of sugar, bringing disorder to the stable organism's environment. Complications of diabetes include renal dysfunctions which can lead to renal failure, eyes problems and brain damage.
Tips to keep a balanced blood sugar level
- Avoid corn syrup or high fructose syrup sweetened cereals. They do not last long in the digestive tracks.
- In exchange, for your breakfast, you can consume muesli and yogurt. Muesli is a mixture of wholegrain cereals, dry raisins, banana chips, almonds, sun flower seeds, chopped almonds, pear, apple and nuts which will provide you with the necessary energy till lunch.
- Consume soy milk or tofu as they contain high quality proteins which keeps the digested carbohydrates for a longer time in the stomach.
- For your meal, avoid foods made from refined flour. They are the less branched glucose molecules and are quickly assimilated by the body. Chips, white flour are perfect examples.
- Instead, select slow digestive carbohydrates like pasta, brown rice and whole grain bread.
- High quality proteins tend to last longer in the stomach and digestive tracks. So include meat, chicken, eggs, fish, seafood, cottage cheese, beans, lentils and tofu in your lunch and dinner.
- Healthy fats help to reduce the consumption of sugar hence helping in having a balanced sugar level. Avocados and nuts are perfect examples.
Salads are one type of sugar that cannot be digested by the human body. Nevertheless they play an important role in preventing to us overeat as well as avoid constipation.
- Avoid soft drinks as far as possible. A can of soft drink can contain about 12 to 15 tablespoons of sugar.
- As beverage, you can have fresh juice or simply a big glass of water.
Teatime and snacks
A too high or too low level of sugar level refrains the body from functioning properly. So from now on develop the good habit of eating a well balanced diet while having a close look at the type of carbohydrates and fats you are including in your diet.
- And finally for tea lovers who like to accompany their tea with a snack, wafers made from wholegrain rice and containing peanut butter are most welcome. Porridge too is a very good idea. To sweeten your tea, use raw sugar instead of the refined white sugar.
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