Know How Having Salad With Your Dal Chawal Will Cut Down Your Sugar Spike
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Diabetes is a condition wherein your blood sugar (glucose) levels are high. One usually develops the condition when their pancreas doesn’t make enough insulin or no insulin at all or when their body doesn’t respond to the insulin that is produced by the pancreas. It is important to manage diabetes because chronic high blood sugar can have severe health consequences such as kidney disease, neuropathy, retinopathy and heart disease among others.
There are different ways to manage diabetes and these include following a diet, working out and sleeping well among others. Following certain tips can also help in diabetes management. Rohan Sehgal shared a video on Instagram wherein he shares how having salad with dal chawal can help to reduce your blood sugar spike.
He says, “Today I am having 150 grams of salad with salt and lemon along with 200 grams of freshly cooked white rice, 200 grams of arhar ki dal and 100 grams of aloo gobi. Altogether about 750 calories. Let’s see what happens.”
A few hours later, he checked his glucose monitor which said that there was a 28mg increase. He adds, “This makes me very happy because when I had the exact same meal but without the salad, my blood sugar levels had increased by 36mg. And 28 and 36 is quite a bit of difference just by having a salad.”
“This means that adding salad to the meal reduced my blood sugar increase by 22% which is not bad and all because I added more fibre to the meal.”
Here, take a look at how fibre helps to control blood sugar levels.
Slows Digestion
Fibre slows down the digestion process which causes a gradual release of glucose into the bloodstream. This release helps to prevent sudden spikes in blood sugar levels, thereby, making it easier to manage blood sugar for those with insulin resistance or diabetes.
Reduces Insulin Response
By slowing glucose absorption, fibre helps reduce the body’s insulin response after meals. Lowering the demand for insulin means less stress on the pancreas and more stable blood sugar levels which can be beneficial for people with diabetes as well as those trying to prevent diabetes.
Increases Satiety
High-fibre foods such as whole grains, vegetables and legumes can keep you full for longer. This reduces overeating and frequent snacking on sugary foods, thereby, helping maintain blood sugar levels.
Improves Gut Health
Fibre feeds the healthy gut bacteria which produces short-chain fatty acids that positively impact glucose metabolism. When you have a healthier gut microbiome, it can help to improve insulin sensitivity.
Improved Glycemic Control
Soluble fibre forms a gel-like substance in the gut that slows the absorption of carbohydrates. This helps to lower post-meal blood sugar levels, thereby, improving overall glycemic control.
Glycemic Index of Foods
Foods high in fibre tend to have a lower glycemic index which means they have a lower impact on blood sugar levels. Including these foods in your diet can lead to more consistent blood sugar levels throughout the day.
Lowers Risk of Type 2 Diabetes
A high-fibre diet helps prevent frequent blood sugar fluctuations which over time can reduce the risk of developing type 2 diabetes. Fibre also improves the body’s overall metabolic health.
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