Raise blood sugar: a nutritionist told what products are better to exclude from the evening diet

Not every usual dinner is equally safe for carbohydrate metabolism. Russian nutritionist Olga Pavlova told about three products that often provoke jumps in blood sugar, writes sb.by.

Potatoes

According to Olga Pavlova, this is an easily digestible carbohydrate: it quickly raises the level of glucose, and then insulin.

- As a result, sugar first rises sharply, and then falls just as sharply. With a tendency to violations of carbohydrate metabolism or with diabetes, potatoes for dinner are tried to exclude. If you really want, it is permissible to eat a small portion during the day - especially before physical exertion.

Cheese cheese

- Despite the reputation of a useful product, cottage cheese can affect sugar not the best way. In type 1 diabetes, the protein from cottage cheese is easily involved in gluconeogenesis - that is, the body turns it into glucose, and sugar can rise noticeably. With type 2 diabetes and insulin resistance, the problem is a high insulin index: cottage cheese causes a strong release of insulin, which over time can aggravate insulin resistance, increase the risk of weight gain and worsen diabetes control, explained Olga Pavlova.

Kefir

As explained by the nutritionist, kefir is often considered a useful evening product - it supports the microflora and can help digestion:

- But in terms of carbohydrate metabolism, it has milk proteins and milk sugar (lactose): together they are able to increase blood sugar and stimulate insulin production. Evening kefir can lead to unstable indicators at night and increase the risk of gaining body weight.

Olga Pavlova said that the optimal evening meal is a combination of light protein and fiber:

Protein: chicken, turkey, fish, seafood. Fiber: low-carb vegetables - cucumbers, tomatoes, squash, cabbage, greens.

If there is a tendency to reduce sugar or the task of gaining weight, you can add a little slow carbohydrates: for example, a portion of gray porridge or a piece of gray bread.

Why pulls on food in the evenings and how to cope with it: tips of a nutritionist