However, it is not necessary to completely abstain from sugar, eating sweets properly and scientifically can help control blood sugar effectively, even for people at risk of diabetes or in the pre-diabetes stage.
First of all, it is necessary to understand that the glycemic index (GI) is a factor that determines the speed at which glucose in the blood increases after eating.
Refined sweets such as candy and carbonated soft drinks often have a high GI, causing a rapid increase in blood sugar. Meanwhile, sweets with a low GI such as fresh fruits (tael, pear, strawberries), dark chocolate over 70% cocoa or unsweetened yogurt have the effect of stabilizing blood sugar if used properly.
According to research, foods with a GI of less than 55 are considered safer for people with blood sugar control.
Smart way to eat sweets
A smart way to eat sweets is to combine them with fiber and protein. For example, instead of just eating a slice of cake, you can eat it with a handful of almonds or avocados. These are foods rich in good fats and fiber that help slow down the absorption of sugar into the blood. Eating in the morning or after exercise is also a reasonable time, when the body is able to use glucose more effectively.
Portion control is also very important. A small piece of dark chocolate every day is not harmful, but eating a chocolate bar at the same time suddenly increases blood sugar. Experts from the World Health Organization recommend limiting added sugar to less than 25g/day for women and less than 36g/day for men.
Dieting sweets does not mean giving up your favorite delicious taste completely. With reasonable food choices, eating at the right times, combined with smart nutrition and portion control, you can completely enjoy sweets without increasing dangerous blood sugar.
