Even people who are not diabetic or pre-diabetic can manage their weight by controlling blood sugar levels. Why is that? Overeating foods high in carbohydrates can cause a spike in blood sugar after meals. This is known as a blood sugar spike. If this spike occurs frequently, it can lead to belly fat. This is because fat accumulates in the body. There is a close relationship between rising blood sugar and gaining weight. Let's take another look at blood sugar management and obesity.
If blood sugar spikes are repeated.... body fat and weight can increase
When you eat, blood sugar naturally rises. To regulate this, the pancreas secretes the hormone insulin. Insulin plays a role in transporting digested carbohydrates that have been broken down into sugar (glucose) from the blood to cells such as muscles. However, if blood sugar rises too rapidly (spike phenomenon), the unused glucose is converted into fat and stored in the body. Additionally, if insulin is secreted excessively and blood sugar drops rapidly, the brain interprets this as a lack of energy, increasing appetite and potentially leading to binge eating. Therefore, if blood sugar spikes are repeated, body fat and weight can increase.
Is 'blood sugar diet' possible?... There is a large individual difference
There is a so-called 'blood sugar diet' that prevents blood sugar spikes, reduces insulin secretion, and inhibits the conversion of sugar (glucose) into fat stored in the body. According to the Korean Society for the Study of Obesity, theoretically, if blood sugar spikes are suppressed, it can prevent excessive insulin secretion and slow down the rate of energy absorption, which may help with weight loss. However, the blood sugar response to food varies greatly among individuals, so even if the same food is consumed, blood sugar levels can rise differently from person to person. Therefore, it is difficult to expect weight loss effects for everyone solely by controlling blood sugar spikes.
First, avoid overeating... What should I eat first?
To actually lose weight, a meal method that reduces overall meal quantity (total calorie intake) without causing a rapid rise in blood sugar is necessary. It is better to eat mixed grain rice or whole grain bread instead of white rice or white flour foods. Eating in the order of vegetables (dietary fiber) → protein (eggs, fish, meat) → carbohydrates (rice, noodles, bread) will cause blood sugar to rise slowly. This is because dietary fiber and protein, which digest slowly, occupy the stomach first, delaying the digestion and absorption of carbohydrates. This induces satiety, allowing for less consumption of rice, noodles, or bread, contributing to weight control.
Move your body 30 minutes to 1 hour after eating... Sitting for too long is the worst
As you age, muscle mass decreases, body fat increases, and basal metabolic rate drops. Therefore, it is difficult to control weight just by reducing meal quantity. It is advisable to exercise during the 30 minutes to 1 hour after meals when blood sugar rises. This can use the glucose absorbed from food as energy and suppress blood sugar spikes. Strength training such as climbing stairs or squats contributes to the prevention and management of diabetes. Practicing a dietary habit of moderating simple sugars and carbohydrate-heavy meals while eating vegetables and protein foods first can greatly help in managing blood sugar and weight.
