Many people think that a sugar-reducing diet means " thoroughly abstaining", not eating familiar dishes. In reality, that is not the case.
According to experts, you just need to reduce foods high in sugar and replace them with foods rich in protein, healthy fats and fiber - both nutritious and help control blood sugar better.
However, protein and fat are important factors that stimulate satiety. When the body is cungrated with both of these components, the intestines will secrete hormones such as peptides-1 like glucagon and polypeptide YY, sending a signal to the brain that they are full, thereby reducing cravings and maintaining a feeling of fullness for longer.
In contrast, carbohydrates (such as starch, sugar) have a weaker effect. Even if you eat a lot, you can still quickly feel hungry. This can easily lead to irregular increases and decreases blood sugar and cause a constant cravings.
Instead of just eating white rice - which causes blood sugar to increase rapidly - you should combine it with protein (such as eggs, tofu) and fat (such as a little butter or mayonnaise). This combination helps slow down the rate of increase in blood sugar and keep blood sugar levels more stable. Even a small spoonful of mayonnaise can help stabilize blood sugar unexpectedly.
Adding vegetables to meals will help stabilize blood sugar more effectively. The reason is because fat also plays a role in stimulating GIP secretion - an intestinal hormone that helps control blood sugar without causing hypoglycemia. This is also the principle applied in GLP-1 vaccines used in the treatment of diabetes and obesity today.
