Incorporating a specific ingredient into every meal can have a significant impact on health and promote balanced blood sugar levels, according to nutrition expert Dr. Oscar Scheiner. Dr. Scheiner highlighted findings from Ben’s Natural Health, revealing that certain seemingly healthy foods may lead to notable increases in blood sugar, resulting in insulin spikes, energy dips, and increased hunger.
Dr. Scheiner emphasized that making modest dietary adjustments can not only support overall health but also aid in weight management. These modifications can help to stabilize glucose levels, prevent energy fluctuations, and reduce cravings throughout the day.
The key ingredient recommended by Dr. Scheiner is vinegar, known for its acetic acid content which slows down the breakdown of starch into sugar, resulting in a 20-30% reduction in glucose spikes when consumed before a meal. He suggests using vinegar-based dressings on salads or consuming a tablespoon of apple cider vinegar in a glass of water before meals.
READ MORE: Gloucester Quays Thrives Ahead of Cotswolds Designer Outlet Opening
READ MORE: Jimmy Doherty: Balancing Farm Life and Television Career
Additionally, Dr. Scheiner advocates incorporating fiber into meals as it can reduce glucose spikes by as much as 75%, promoting steady energy levels and curbing cravings. Starting meals with fiber-rich vegetable appetizers such as leafy greens, roasted broccoli, or cucumber slices is advised, while choosing fiber-rich appetizers when dining out can also be beneficial.
Pairing carbohydrates with protein and healthy fats is another key strategy recommended by Dr. Scheiner to balance glucose levels and prolong the feeling of fullness. Consuming carbohydrates after protein and fats, as well as incorporating complementary foods such as butter, cheese, or avocado with bread, can help slow down digestion and reduce the body’s glucose response.
Dr. Scheiner underscored the significance of meal structure, emphasizing that the same meal can yield different effects on glucose levels based on its composition. By strategically combining protein and fiber and incorporating carbohydrates last, individuals can effectively manage their blood sugar levels without restrictive dietary measures.