Starch has long been considered a cause of high blood sugar, causing fatigue and weight gain. Many people choose to cut or completely remove rice, bread, and sweet fruits from their diet with the desire to control blood sugar. However, according to nutrition experts, the problem is not in the starch, but in the way of eating starch.
Jessie Inchauspe, a French biochemist and best-selling author of the New York Times, believes that humans do not need to give up starch to maintain stable blood sugar. The secret, according to her, is not to eat "lonely" starch.
Why is eating starch when hungry easy to get tired and craving food?
According to Jessie Inchauspe, when eating starch in an empty stomach, glucose is absorbed very quickly into the blood. This causes a sharp spike in blood sugar, followed by a rapid decrease, causing the body to fall into a state of fatigue, lack of concentration, and rapid cravings for sweets.
In a video posted on Instagram on January 11, Jessie explained: "Wheat and sugar when entering the body alone will cause glucose to spike. But if you eat them with protein, fiber or healthy fats, the absorption rate will be significantly slower.
She calls this combination "wearing clothes for starch". These "layers of clothing" help soothe blood sugar reactions, create more stable glucose curves, and maintain persistent energy for many hours.
This view is consistent with the opinion of Dr. David Ludwig, an endocrinologist and nutritionist at Harvard Medical School (USA). According to him, combining multiple groups of substances in the same meal helps reduce post-eating blood sugar levels and limit fast hunger and overeating.
Easy-to-apply daily starch combinations
From the above principle, Jessie Inchauspe gives many examples of familiar, not fussy but effective food combinations in blood sugar control:
Bananas served with unsweetened peanut butter; apples served with cheese; brownies served with Greek yogurt; beef horn sandwiches with jams and cheese; chocolate served with a handful of almonds; toast served with butter and eggs; savory biscuits served with hummus sauce; oatmeal combined with chia seeds and nuts.
These eating methods help slow down the process of starch digestion, limit erratic blood sugar increases and decreases, which are factors contributing to metabolic disorders if prolonged.
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