The blood sugar diet has recently garnered significant interest among many people. However, not many truly understand whether this diet method is actually effective or how it is properly conducted. In this article, we will explore the principles and effects of the blood sugar diet, as well as the precautions to be aware of.
1. Blood Sugar Spikes and Weight Gain
When we consume food, carbohydrates undergo digestion and convert into glucose. This glucose is used as an energy source for our body through the blood. However, when a blood sugar spike occurs, insulin is excessively secreted, and the remaining glucose is stored as fat, leading to weight gain. While a single blood sugar spike may not directly cause weight gain, frequent occurrences can induce weight gain over time.
2. Effectiveness of Continuous Glucose Monitoring (CGM) Diet
Recently, diets using Continuous Glucose Monitoring (CGM) devices have become popular. These devices were initially developed for diabetes patients to monitor blood sugar levels in real-time, but now, many people use them for diet purposes. The principle of the CGM diet is to monitor blood sugar changes and consume foods that suit the individual. However, the Korean Society for the Study of Obesity questions the effectiveness and safety of the CGM diet. It is not scientifically proven yet and can be economically burdensome, so it should be approached cautiously.
3. Blood Sugar Control Effects of Apple Cider Vinegar and Peanut Butter
Recently, apple cider vinegar and peanut butter have been highlighted as foods that help control blood sugar levels. Apple cider vinegar contains acetic acid, which inhibits the conversion of carbohydrates into sugar, preventing blood sugar spikes. Peanut butter, with its unsaturated fats and proteins, helps maintain stable blood sugar levels. However, apple cider vinegar has strong acidic properties and can cause stomach discomfort if consumed on an empty stomach, and peanut butter is high in calories, so it’s essential to consume it in moderation.
4. Proper Timing for Fruit Consumption
Many people eat fruit as a dessert after meals, but this can cause a rapid increase in blood sugar levels. It is better to eat fruit 30 minutes before a meal as an appetizer. The fiber in the fruit can provide a feeling of fullness, reducing the amount of food consumed during the meal. Additionally, reversing the typical eating order to consume dietary fiber → protein → carbohydrates is effective for blood sugar management.