Changed this eating habit to control blood sugar... Did it cause a significant change in weight?

"Pre-diabetes is too common"... "Please get through this critical period well now"

According to the Korean Diabetes Association, approximately 15 million people (14.97 million as of 2020) are in the pre-diabetic stage. There are about 6.05 million diabetics aged 30 and over. These are very large numbers. All of these individuals need to be cautious about their eating habits and focus on exercise. Especially in the pre-diabetic stage, it is crucial to pass this critical period successfully. Even if it is difficult, they must pay close attention to their lifestyle habits to ensure blood sugar levels fully return to normal.

Vegetables - Fruits - Proteins first, carbohydrates last... Is this the meal order I changed?

The "upside-down eating method" is relatively well known. It involves eating vegetables and fruits first, followed by proteins (meat, eggs, legumes, etc.), and finally consuming carbohydrates (rice, noodles, bread, etc.). Fruits are also eaten not as dessert but mixed with raw vegetables and eaten before rice. Vegetables and fruits contain a lot of dietary fiber, which lowers blood sugar, triglycerides, and cholesterol in the body, and promotes a feeling of fullness, reducing rice intake. Proteins such as meat, eggs, and legumes come next. Even without intentionally reducing rice, you naturally feel full and can decrease carbohydrate intake.

Saying they're hungry, they 'devour' rice and noodles first... blood sugar spikes and risk of belly fat

People who like noodles may ignore vegetable side dishes and immediately "gulp down" the noodles. Noodles made from white flour or bread cause blood sugar levels to rise quickly and sharply. Some wheat-based foods containing added sugar, such as Jajangmyeon, can cause even higher blood sugar spikes. The problem is that in external restaurants, fresh vegetables are not served as side dishes. Pickled radish or onions are provided, but they are insufficient for blood sugar management. While it is important to eat less noodles, should one order fresh vegetables separately?

Feeling full and sitting for a long time after a meal... "Move your body"

Don't just sit after a meal; moving your body is also important. Walking or similar activities are good when blood sugar rises between 30 minutes to an hour after eating, but office workers often lack the time. It is better to increase physical activity, such as using stairs, even immediately after a meal. If blood sugar is not well controlled, fat accumulates in the body, leading to belly fat. If you are in the pre-diabetic stage, you should focus all your efforts on stabilizing your blood sugar. Having more muscle mass in the body helps with blood sugar management.

Office workers have only about an hour for lunch, so they have to sit and work immediately. They should take breaks by walking in the hallway, answering the phone while standing, and moving around. Especially, sitting until just before going to bed after dinner is the worst. Diet experts emphasize "eat dinner early" because they want you to burn the calories consumed through physical activity until just before sleep. This is well known information. Ultimately, the challenge is in practicing it. The only way is to be mindful, such as doing heel raises while watching TV.