I mixed ramen, tteokbokki, and rice and ate it... did my blood sugar and weight change?

Is there a "rice stomach" and a "snack stomach"? Sometimes, after gorging on ramen and tteokbokki in the afternoon, you still have a regular dinner. You stop by a bakery for coffee and insist on ordering a sweet bun. It's a constant cycle of "carbs + carbohydrates." If you eat like this regularly, not just for a day or two, you could gain weight and damage your blood vessels. Eating "appropriately" is a perpetually difficult problem. Let's reexamine our eating habits.

 

Carbohydrates are sugars , processed sugars , It's also found in a lot of soft drinks ... Why You Gain Weight Even Without Eating Meat ?

 

Some people drastically cut out carbohydrates like bread, noodles, and rice to lose weight. However, carbohydrates are also found in processed sugars like high-fructose corn syrup, and drinks high in simple sugars like soft drinks. Even if you don't eat bread, a sweet tooth can lead to a high carbohydrate intake. According to the Korea Centers for Disease Control and Prevention, simple sugars are rapidly digested and absorbed by the body, causing a rapid spike in blood sugar levels. This increases insulin secretion, prompting the body to quickly convert carbohydrates into fat. Carbohydrates also provide 4 calories per gram. If you indulge in flour-based foods and sweets, you can gain weight even without meat.

Test takers who use their brains a lot , office worker ... Why You Should Eat Carbohydrates ?

 

Carbohydrates are essential, especially for students and office workers who use their brains intensively. Brain cells and nerve cells primarily use glucose, a carbohydrate, as their energy source. According to data from the Korea Disease Control and Prevention Agency, the brain uses about 100 grams of glucose on average per day. The recommended daily intake of carbohydrates is about 130 grams. For example, a 200-gram serving of instant rice contains about 70 grams of carbohydrates. Eating one and a half to two servings a day can be considered your daily carbohydrate intake. Of course, those who are more active may need more carbohydrates. Pregnant and lactating women also have higher carbohydrate needs.

 

carbohydrate , What kind should I eat? ?... Blood sugar levels vary

 

It's recommended to limit total carbohydrate intake to 55-65% of total energy intake, and total sugar intake to less than 10% (Korea Disease Control and Prevention Agency-National Nutrition Survey data). However, some dieters reduce their intake to 40-50%. The degree to which carbohydrates increase blood sugar levels can vary depending on the type of carbohydrate consumed. Foods with a high glycemic index (GI) that rapidly raise blood sugar levels include bread, rice cakes, noodles, rice, potatoes, and sugary drinks. These foods increase insulin secretion, which can lead to increased fat storage. This can make diabetes prevention and management difficult and can lead to weight gain.

 

raw vegetables - It is possible to adopt a eating habit of eating fruit first. ?... Be careful not to overlap carbohydrates too often.

 

Even if you do eat carbohydrates, rice or bread made with low-glycemic-index grains or whole grains can help lower blood sugar levels slowly. Including plenty of vegetables in your meal will help suppress blood sugar spikes thanks to the fiber. Eating low-calorie vegetables and fruit first will help you feel full, which can help you eat less rice and noodles. While this may be difficult at restaurants, always have raw vegetables and fruit on your table at home. The "reverse diet" can help control blood sugar levels and prevent obesity.

Be careful not to overeat carbohydrates frequently throughout the day. Eating ramen, fried rice, or bread as an afternoon snack and then overeating for dinner can lead to excessive carbohydrate intake. Eating potatoes or sweet potatoes immediately after a meal is also not recommended. However, cutting carbohydrates too low can lead to muscle loss. For protein, consistently eat eggs, chicken breast, and fish. Adding plant-based proteins like beans and tofu is also effective.

 

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You know you're eating too much carbohydrates by rolling rice in ramen.

But isn't a spoonful of rice so delicious?

Please fill it with vegetables too.