Get to know how different foods with fat, protein and carbohydrate affect blood sugar after a meal.
The faster the carbohydrates from the food are broken into the intestine, and the sooner it goes from the intestine to the blood, the faster the blood sugar increases. Since the target is a smooth blood sugar without too many and large fluctuations, it would be beneficial to limit the intake of food that causes rapid blood sugar increase.
Whole meal determines
Both the preparation and refining method, the type of sugar and / or starch and / or dietary fiber the food contains, as well as the proportion of carbohydrates relative to fat and protein, are factors that affect the blood glucose rise. Coarse food, food with gluten-free dietary fiber and fatty and protein-rich food will lead to a slower blood sugar increase than foods that are heavily processed or heat-treated, liquid carbohydrates, and high carbohydrate foods (mono- and disaccharides).
Grove cereal products, like whole grains and cereals such as 4-Grain and All Bran Plus will be good alternatives for both breakfast and lunch. Leaned cold cuts, eggs, vegetables, cottage cheese and other lean cheeses, as well as fish toppings, are a good option.
For those who drink milk, it is advisable to choose skim milk, extra light milk or sour milk like Biola natural or skim milk. Many yogurts contain some sugar, but Yoplait 0.1% fat is not added to sugar and is a good option both as a snack and for meals. The intake of juice and other sugary drinks should be limited.
To the extent that margarine is used on bread, White / White Light margarine are good alternatives. For cooking, it is advantageous to use olive or rapeseed oil. Clean meat, birds and fish should be used in front of sausages and pastries.
Fruit, especially apple, orange and pear should be a natural part of the diet, the same as vegetables that most people can eat far more. At least a third of the dinner plate should be covered with lettuce and vegetables.
Beans, lentils and peas should be used to a greater extent than what is used to in a typical Norwegian diet. These contain, among other things, gelling fiber that lowers the gastrointestinal rate and leads to slower intestinal intake, which results in a slow and low blood sugar increase. Belgian fruit is also both energy and protein rich, and can be used instead of potatoes, rice and pasta, all of which produce a fairly rapid increase in blood sugar.
Nuts have a high energy content, but cause a slow blood sugar increase and may be a good option between meals, for example along with some fruit or a liqueur yoghurt with