Is there a separate "rice for eating" and "snack rice"? In the afternoon, after eating enough ramen and tteokbokki, I sometimes have a normal dinner. At the bakery I stop by for coffee, I end up ordering sweet bread. It's a continuous cycle of "carbohydrate + carbohydrate." If this kind of eating pattern happens frequently over a day or two, it can lead to weight gain and poor blood vessels. Eating "appropriately" is an eternal challenge that is hard to solve. Let's re-examine my eating habits.

 

Carbohydrates are abundant in sugar, processed sweeteners, and soft drinks... Why do you gain weight even without eating meat fat?

 

Some people excessively reduce carbohydrates such as bread, noodles, and rice in order to lose weight. However, carbohydrates are also found in processed sugars like sugar and liquid fructose, as well as in beverages with high simple sugar content like soft drinks. Even if you don't eat bread, if you have a sweet tooth, you may consume a lot of carbohydrates. According to data from the Korea Disease Control and Prevention Agency, especially simple sugars are quickly digested and absorbed in the body, causing blood sugar levels to spike rapidly. This leads to increased insulin secretion, which promotes quick conversion into fat. Carbohydrates also provide 4 kcal of energy per gram. Enjoying flour-based foods and sweets can lead to weight gain even without eating fatty meats.

Why do students and office workers who use their brains a lot need to eat carbohydrates?

 

Carbohydrates must be consumed. They are especially necessary for students preparing for exams or office workers who use their brains extensively. Brain cells and nerve cells primarily use glucose, a type of carbohydrate, as an energy source. According to data from the Korea Disease Control and Prevention Agency, the average daily glucose consumption in the brain is about 100 grams. The recommended daily intake of carbohydrates is approximately 130 grams. For example, if one instant rice serving is 200 grams, the carbohydrate content is about 70 grams. Consuming about one and a half to two servings per day can be considered sufficient carbohydrate intake for the body. Of course, if activity levels are high, more carbohydrates should be consumed. Pregnant and breastfeeding women also require slightly higher amounts of carbohydrates.

 

Carbohydrates, what types should I eat?... They affect blood sugar levels differently.

 

It is recommended that the total carbohydrate intake account for 55-65% of total energy intake, and that total sugar intake be limited to within 10% (Korea Disease Control and Prevention Agency - National Nutrition Survey data). However, some people reduce their carbohydrate intake to 40-50% when dieting. The type of carbohydrates consumed can affect how much they raise blood sugar levels. Foods with a high glycemic index that quickly raise blood sugar include bread, rice cakes, noodles, white rice, potatoes, and sugary drinks. These can increase insulin secretion, leading to more fat accumulation. This can make diabetes prevention and management more difficult and may lead to weight gain.

 

Is it possible to adopt a habit of eating raw vegetables and fruits first?... Be careful not to frequently overlap carbohydrates.

 

Even when consuming carbohydrates, rice or bread made with low-GI grains and whole grains can raise blood sugar slowly and gradually. Including plenty of vegetables suppresses the spike in blood sugar through dietary fiber. Eating low-calorie vegetables and fruits first can create a feeling of fullness, leading to less rice or noodles being consumed. Although it may be difficult at external restaurants, always keep fresh vegetables and fruits on the home dining table. The 'reverse eating method' can contribute to blood sugar control and obesity prevention.

Be careful not to frequently overlap carbohydrate intake in a single day. Eating snacks such as ramen, tteokbokki, or bread in the afternoon followed by overeating at dinner can lead to excessive carbohydrate consumption. It is also not advisable to eat potatoes or sweet potatoes as a dessert immediately after a meal. However, reducing carbohydrates too much can cause muscle loss. To supplement protein, it is good to consistently eat eggs, chicken breast, and fish. Adding plant-based proteins like soybeans and tofu is also effective.

 

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Eating rice with ramen leads to excessive carbohydrate intake, you know.

But isn't a spoonful of rice so delicious? Haha

Please also include plenty of vegetables.