Carbohydrate-rich foods like bread, pasta, rice, and potatoes have been unfairly demonized due to diet culture, however, they are a key part of the balanced Mediterranean diet. Eating these foods in moderation is not harmful, unless you have gluten intolerance or celiac disease. Excess consumption of refined white carbohydrates can cause blood sugar spikes, leading to mood swings, unstable energy levels, and hunger pangs. One way to prevent drastic blood sugar spikes is by cooking, cooling, and reheating starchy foods, a process known as retrogradation.
Emily English, also known as @EmTheNutritionist on Instagram, suggests this simple hack to slow down blood sugar spikes and benefit gut health. When starch in foods like potatoes or pasta is converted to resistant starch through retrogradation, it becomes harder to digest, leading to slower blood sugar spikes. Gut microbes ferment the resistant starch, creating short chain fatty acids that have potential anti-inflammatory properties. This technique is easy to implement for anyone meal prepping for the week, such as storing frozen bread for toasting later for extra nutritional value.
While the cooking, cooling, and reheating process is a simple nutrition win for most people, those with irritable bowel syndrome may be more sensitive to resistant starch. Understanding how different foods impact blood sugar levels is crucial for overall health. Consuming sugary or refined foods can lead to blood sugar spikes followed by a crash, resulting in low energy, cravings, and mood swings. Managing blood sugar levels is key to maintaining energy levels and decreasing insulin resistance. English recommends centering meals around fiber-rich foods paired with protein for balance, and avoiding processed sugars and refined carbs on an empty stomach.
Reducing blood sugar spikes can have vast health benefits, from supporting immunity to reducing anxiety, gut issues, and skin problems. By prioritizing fiber-rich foods and protein in meals, individuals can manage their energy levels and prevent insulin resistance. Avoiding processed sugars and refined carbohydrates on an empty stomach can help maintain blood sugar balance. Implementing simple strategies like cooking, cooling, and reheating starchy foods can aid in slowing down blood sugar spikes and benefiting gut health, making it an easy hack for meal prepping and maintaining overall well-being.
