Control your blood sugar to lose weight? Learn about the trendy diet method these days.

I am also doing a meal order diet.

Good for blood sugar health and definitely effective for dieting

It seems.

◆Meal order diet

Excessive intake of sugar or carbohydrates can cause a rapid increase in blood sugar levels, known as a blood sugar spike. When a blood sugar spike occurs, insulin is oversecreted, and during this time, fat is not burned, making it difficult to lose weight. To control this, a diet method that changes the order of meals has become popular.

By consuming fiber, then protein, and finally carbohydrates in that order, this method encourages a slow rise in blood sugar levels. Professor Eun-jung Lee of the Department of Endocrinology at Kangbuk Samsung Hospital explains, "Eating foods rich in dietary fiber and protein first, which slow down blood sugar increase, can reduce insulin resistance and prevent blood sugar spikes," adding, "This method can be helpful not only for diabetes but also for weight loss."

◆CGM Diet

These days, there are many cases of using continuous glucose monitors (CGM) for dieting. By continuously monitoring their blood sugar levels, people regulate their weight. Continuous glucose monitors are originally devices used for the treatment of diabetes patients. When a sensor-equipped device is attached to the arm and activated, blood sugar changes can be checked in real-time via a smartphone. Although not diabetic patients, people have become interested in managing their weight by identifying foods that cause significant blood sugar spikes and those that do not, which can aid in dieting.

Professor Park Cheol-Young of the Department of Endocrinology at Kangbuk Samsung Hospital (Chairman of the Korean Society for Obesity) stated, "Recently, the Korean Society for Obesity announced that using continuous glucose monitors for obesity management lacks medical evidence and causes the general public to overlook the importance of scientifically proven sustainable weight management methods," and advised, "CGM is not essential for obesity management, and it is better to find other diet methods that suit oneself."

◆Aesa-bi and Peanut Butter Diet

Recently, among young people, a diet method using apple cider vinegar (ACV) or peanut butter has become popular. Apples naturally ferment to produce a substance called acetic acid. It is known that acetic acid helps prevent blood sugar spikes by inhibiting digestive enzymes that convert carbohydrates into sugars. Professor Kang Jae-heon of the Department of Family Medicine at Kangbuk Samsung Hospital advised, "The acids in vinegar may help regulate blood sugar or cholesterol levels to some extent, but because vinegar contains acids, it can cause gastrointestinal discomfort, so caution should be taken when consuming it on an empty stomach or drinking it undiluted."

Peanut butter is a high-calorie food, but it contains a lot of protein and fat, which can help you feel full for a longer time and potentially limit carbohydrate intake. The unsaturated fats in peanuts are known to help minimize blood sugar spikes. Professor Kang said, "A small amount of peanut butter can be helpful, but because it is high in calories and contains a lot of saturated fat, you should be careful not to overconsume," and "Choose products with minimal additives such as sugar, salt, and preservatives."

Source: JoongAng Ilbo Health Media