Managing Blood Sugar Spikes with Resistant Starch
Introduction
- High carbohydrate foods (bread, potatoes, rice) can cause significant blood sugar spikes.
- Resistant starch helps manage these spikes.
Types of Nutrients
- Carbohydrates: Raise blood sugar the most.
- Common Carb Foods: Potatoes, rice, beans, bread, corn, bananas, mangoes, sugar.
Starch and Blood Sugar
- Starch: Made of glucose, increases blood sugar.
- Types of Starch:
- Regular Starch: Easily broken down into glucose.
- Resistant Starch: Not broken down, acts like fiber, feeds gut bacteria.
Foods Rich in Resistant Starch
- Includes fiber-rich foods like Irish potatoes, sweet potatoes, yam, green bananas, plantains, beans, peas, tiger nuts.
- Cooking reduces resistant starch, but cooling foods like rice and pasta can regenerate some resistant starch.
Techniques to Increase Resistant Starch
- Heating and Cooling: Cook, cool in fridge, reheat, and cool again.
- Freezing Bread: Freeze then defrost before eating.
- Adding Coconut Oil: To rice while cooking, then cooling increases resistant starch.
Benefits of Resistant Starch
- Reduces blood sugar rise by up to 40%.
- Increases insulin sensitivity over time.
- Plan meals ahead to allow for processing time.
Drinks to Prevent Blood Sugar Spikes
- Lemon/Lime Juice:
- Acid inhibits salivary amylase, slowing starch breakdown.
- Contains vitamin C and antioxidants.
- Vinegar:
- Similar effects to lemon/lime.
- Enhances muscle sugar absorption and insulin sensitivity.
- Apple cider vinegar provides additional antioxidants and probiotics.
- Wine:
- Lowers blood sugar as liver prioritizes alcohol metabolism.
- Unpredictable effects, not recommended with diabetes medication.
Pre-Meal Tips
- Before Eating:
- Drink lemon/lime juice or vinegar with water.
- Use fiber supplements (cognac root, psyllium) or fenugreek.
- Eat vegetables first for fiber.
During Meal Tips
- Combining Foods:
- Pair carbs with protein, fat, or fiber (e.g., egg sandwich, rice and beans, oatmeal with yogurt).
- Use vinegar in dressings or with meals.
After Meal Tips
- Exercise:
- Engage in 10-20 minutes of moderate activity (walking, dancing).
- Active muscles uptake glucose without insulin.
Importance of Managing Blood Sugar
- Prevents insulin resistance and cell glucose overload.
- Reduces risk of other health issues (heart disease, kidney problems).
- Frequent spikes lead to fat storage and affect mood, energy levels, and immune function.
Snack Tips
- Choose savory over sweet snacks.
- Prefer starchy snacks over sugary ones.
- Consume vinegar with snacks to manage starch breakdown.
Following these guidelines can help manage blood sugar effectively, especially when combined with other strategies.