It has been reported that a convenience store company is seeing an increase in sales of 'health-related' foods for the New Year. Sugar-free products, salads, baked eggs, protein bars, chicken breast, and protein drinks are selling well. Vegetables and protein foods, which are popular among health-conscious individuals, are gaining attention again. These foods help with weight control and muscle strengthening. Let's take another look at blood sugar and weight management.
Reducing Sweet Foods is Essential for Health... What About Total Sugars and Added Sugars?
The Ministry of Health and Welfare has focused on reducing sugar intake in the nutrient intake standards released on the 31st of last month. The previous recommendation of '10-20% of total sugars' has been revised to 'within 20%', and the guideline for added sugars has been strengthened from '10% intake' to '10% limit'. A statement was also added to 'reduce the intake of sugary beverages as much as possible'. This is because research has consistently shown that consuming too much added sugar leads to weight gain and health issues. Total sugars refer to all sugars contained in food, while added sugars refer to honey, syrup, sugar, and corn syrup added during the manufacturing and cooking processes of food.
The Methods for Losing Weight and Controlling Blood Sugar are Similar... What Should Be Reduced First?
If you pay attention to diabetes prevention, weight will naturally decrease. The first step is to reduce excessive intake of carbohydrates and fats. Carbohydrates include sugars. The reason fruits are more challenging for blood sugar management than vegetables is that they contain relatively more sugars. However, this does not mean you should avoid eating fruits. You can simply eat a little less rice, noodles, bread, and potatoes. This is because apples contain carbohydrates (sugars). The Korean Diabetes Association emphasizes that there is no need to be selective about food when preventing and managing diabetes.
There’s a Reason Why Salads and Protein Foods Are Selling Well... They Control Both Blood Sugar and Weight
The high sales of sugar-free products, salads, baked eggs, protein bars, and chicken breast at some convenience stores are related not only to weight management but also to blood sugar control. Vegetables high in dietary fiber and protein (eggs, chicken breast) digest slowly. Unlike quickly digesting carbohydrates, protein takes 4-6 hours to digest. This can vary from person to person. By eating various vegetables and protein first during meals and saving rice, noodles, and bread for last, digestion slows down. This can help suppress the spike phenomenon where blood sugar rises rapidly and then falls.
Protecting Muscle Makes Dieting Easier and Longer Lasting... What Should Be Especially Cautious?
If you drastically reduce carbohydrates to lose weight, it can have the opposite effect. If the energy source, carbohydrates, is lacking, the protein in your muscles may be used, which can damage your entire body. This is especially serious for middle-aged individuals, as muscle naturally decreases with age. Even if you lose weight, you should still consume protein foods. Animal proteins like eggs and chicken breast are well absorbed by the body and are highly efficient. There are almost no side effects even if consumed in large amounts. Supplements can be easy to overconsume and may not be good for kidney health. Natural foods are more efficient and safe for blood sugar and weight management. Doing strength exercises like squats or climbing stairs 30 minutes to 1 hour after meals is even better for blood sugar control.
