Hamburgers and broccoli? Pizza? Rice? It's time to eat - it's time to make a choice! First of all, you need to think about what effect the purchased product will have on our body.
For dinner, let's say you decide to eat a hamburger on a whole grain bun and steamed broccoli. Let's see how this combination will go through our body and what effect it will have on the blood. First, the food is crushed in the mouth with teeth and saliva. Then it passes through the esophagus into the stomach. As a result of digestion, a hamburger breaks down into three main nutrients:
• Carbohydrates (mainly from buns)
• Proteins (from meat)
• Fats (from meat, as well as from the oil in which it was fried). Each of these nutrients brings us calories or energy, as well as an important role in the correctness of our body. Let's take a look at how these nutrients affect sugar levels.
Carbohydrate: Fast Fuel.
Carbohydrates are essential nutrients that provide us with energy, in other words, fuel for the body. There are many types of carbohydrates, but no matter which type you consume, it ultimately breaks down into sugar or glucose. Some foods that contain carbohydrates include breads and grains, fruits, juices, starchy foods (such as potatoes and corn), milk, yoghurts, beans, lentils, and various sweets.
Broccoli, in turn, contains a very small amount of carbohydrates (about 5 grams per 0.5 cups of cooked product), therefore, it is considered that broccoli is "free" of carbohydrates if you eat a serving equal to half a glass.
Protein: building material.
Protein is often misunderstood. Many people think that protein is, but in fact it is needed for the repair, growth and strengthening of muscles. Its effect on blood sugar levels is very minor. Therefore, the meat from the hamburger itself will not have a definite effect. Adding protein to every meal will create the right balance and feel fuller faster. Some protein-rich foods include meat, fish, cheese, nuts, eggs, and nut butters.
Fats: special action
Fats, like proteins, do not directly affect blood sugar levels. Fats slow down digestion in the stomach. Consequently, they slow down the processes of influence of carbohydrates on the blood. This means eating a high-fat meal will help delay the rise in blood sugar.
Fats can lead to insulin resistance. It is understood that a large amount of fat interferes with proper insulin production, which can lead to high blood sugar levels. Fats that have a beneficial effect on the heart are found in olive and rapeseed oils, fish, nuts and avocados. Harmful fats are those that can raise cholesterol levels, so avoid solid oils, whole milk products, and red meat.