Carbohydrate-rich foods like bread, pasta, rice, and potatoes have been unfairly demonized in diet culture, but they are actually a key component of the Mediterranean diet, which is considered one of the best and most balanced ways to eat. Unless you have a gluten intolerance or celiac disease, there is no reason to view these foods as the enemy. However, eating them in excess, especially refined white versions like supermarket white bread and pasta, can cause blood sugar spikes resulting in mood swings, unstable energy levels, and hunger pangs.
Nutritionist Emily English, also known as @EmTheNutritionist on Instagram, has a hack to prevent drastic blood sugar spikes from occurring after consuming starchy foods. She suggests cooking, cooling, and reheating these foods. When starch foods are frozen, the starch converts to resistant starch, which slows down blood sugar spikes. This process is known as retrogradation. The formation of resistant starch is harder to digest, leading to slower blood sugar spikes and benefits for gut health. Gut microbes ferment resistant starch and create short chain fatty acids, which have wider health benefits such as potential anti-inflammatory properties. This simple technique can be easily incorporated into a meal prep routine for anyone planning meals ahead.
When it comes to starchy foods like potatoes or pasta, the process involves cooking, cooling, and reheating them, while bread can be frozen for additional nutritional value that can be obtained when it is toasted afterward. English recommends freezing pittas for a quick lunch and using frozen starchy foods when meal prepping for the week. However, individuals with irritable bowel syndrome may need to approach this technique with caution as they may be more sensitive to resistant starch.
Understanding how different foods impact blood sugar levels is crucial for maintaining overall health. Consuming sugary or refined foods can lead to blood sugar spikes that can result in a crash, leaving individuals feeling low, hungry, and off-kilter. Managing blood sugar levels can help with energy levels, insulin resistance, and overall well-being. English advises centering meals around fiber-rich foods paired with protein for blood sugar balance. She also recommends avoiding processed sugars and refined carbs on an empty stomach and eating sugar after fiber and protein for better digestion and blood sugar management.
In conclusion, the demonization of carbohydrate-rich foods in diet culture is unfair, as they are essential components of a balanced diet like the Mediterranean diet. While excessive consumption of refined white versions of these foods can cause blood sugar spikes, a simple hack of cooking, cooling, and reheating starchy foods can help prevent these spikes. This process converts starch into resistant starch, which benefits gut health and overall well-being. Understanding how different foods impact blood sugar levels is essential for maintaining energy levels, managing insulin resistance, and promoting overall health. Incorporating these tips into a meal prep routine can help individuals make healthier choices and improve their overall well-being.
