Eating sweets does not necessarily have to be completely eliminated from the diet, even for people with diabetes or hyperglycemia. However, the time and way of eating greatly affect the ability to control blood sugar.
According to Brittany Lubeck, a nutritionist in the United States, eating sweets in the first half of the day, especially in the morning or early afternoon, helps the body process sugar more effectively. Conversely, eating in the evening easily causes blood sugar to rise and last until the next day.
Many studies show that people who eat pastries after dinner have higher blood sugar levels than when eating at noon or in the middle of the afternoon. Not only that, the blood sugar level on an empty stomach the next morning may also be higher than normal.
One of the main causes related to insulin sensitivity is the body's ability to use insulin to control blood sugar. This index is usually high in the morning and gradually decreases towards the end of the day, making the body process sugar less efficiently in the evening.
In addition, the habit of eating late, especially after 8 pm, is also related to prolonged weight gain and blood sugar disorders. This can negatively affect metabolic health and weight control.
Not only the time, but how to eat sweets is also very important. Eating sweets on an empty stomach can easily cause blood sugar to rise rapidly, then drop suddenly, causing fatigue and cravings. The reason is that sweet foods often contain simple carbohydrates, which are quickly absorbed into the blood.
To limit this situation, you should eat sweets with a balanced main or snack meal. Combining with foods rich in fiber and protein helps slow down the digestive process, thereby reducing sugar absorption and limiting sudden blood sugar spikes.
Choosing sweets is also very important. Fruit desserts such as baked apples or strawberries contain soluble fiber, which helps slow down sugar absorption. In addition, protein-rich dishes such as yogurt or nuts also help stabilize blood sugar.
Making sweets at home is a suitable choice if you want to better control your sugar consumption. You can reduce sugar and replace it with sweeteners like stevia. At the same time, adding nutritious ingredients such as nuts, fruits or yogurt also helps the dish become healthier.
Some sweets such as dark chocolate also contain antioxidants, which can bring health benefits if used properly. However, for people with diabetes, controlling the total amount of carbohydrates is still an important factor to avoid high blood sugar.
In summary, there is no need to completely abstain from sweets. The important thing is to choose the right time, prioritize eating in the morning or early afternoon, limit eating late at night and combine it with a balanced diet to protect health.
