Broadcaster Baek Ji-yeon (61) shared her own method for eating tteokbokki without blood sugar spikes.
Recently, Baek Ji-yeon showed her visit to eat instant tteokbokki on her YouTube channel 'Now Baek Ji-yeon'. Before eating the tteokbokki, she poured soy milk into a paper cup and drank it.
Baek Ji-yeon said, "The thing I worry about the most when eating tteokbokki is blood sugar spikes," adding, "Drinking protein soy milk prevents rapid sugar spikes, so I eat less and can make my stomach comfortable before eating stimulating and spicy food."
She also shared other tips. Baek Ji-yeon mentioned, "I always add vegetables when eating tteokbokki and eat the vegetables first," explaining that this is to slow down carbohydrate absorption.
Foods like Tteokbokki, High Risk of Blood Sugar Spikes
Blood sugar spikes refer to the phenomenon where blood sugar levels rise sharply after eating on an empty stomach and then drop suddenly. This causes the insulin hormone to be excessively secreted to regulate blood sugar levels, increasing insulin resistance. Insulin resistance means that insulin function decreases. This can also put a burden on the pancreas, which secretes insulin, as well as the liver, which processes glucose in the body. Rapid rises and falls in blood sugar can lead to quick feelings of hunger and overeating.
Foods made with flour, like tteokbokki, are more likely to cause blood sugar spikes. This is because flour is a refined carbohydrate that lacks fiber, leading to a fast absorption rate. It breaks down into glucose the moment it is chewed in the mouth.
Consuming Protein Before Meals Slows Stomach Emptying and Prevents Rapid Blood Sugar Rise
Drinking soy milk before eating tteokbokki, like Baek Ji-yeon does, can help alleviate blood sugar spikes.
According to a study published in the 'European Journal of Nutrition', consuming protein in the form of pre-meal drinks or foods (such as milk or soy milk) lowers post-meal blood sugar responses. This is because protein slows down the rate at which food moves from the stomach to the small intestine. When food is released slowly from the stomach, sugar absorption occurs gradually, leading to a more stable increase in blood sugar. The plant-based protein in soy milk also stimulates the secretion of incretin hormones in the gastrointestinal tract after food intake. Incretin hormones help with insulin secretion and prevent rapid spikes in blood sugar.
However, it must be unsweetened soy milk. Soy milk with high sugar or added sugars can actually raise blood sugar levels.
Eating Vegetables First Prevents Blood Sugar Spikes and Reduces Intake
The habit of eating vegetables first before tteokbokki also has a blood sugar spike prevention effect. The fiber in vegetables increases the viscosity of the stomach contents, slowing down the rate of stomach emptying. This means that the blood sugar rise curve is lower and more gradual.
The fiber in vegetables creates a physical barrier on the intestinal mucosa, reducing the rate of glucose diffusion. This prevents glucose from being absorbed quickly all at once, allowing for slower absorption.
Eating vegetables first leads to quicker feelings of fullness, which can reduce the total amount of tteokbokki consumed.
