How to Start Eating Low Carb / Low Glycemic Easily and without Deprivation

High blood sugar means that your are on your way to diabetes or may already have it. However, the condition can be reversed. The earlier you take action the greater the chance to get back to healthy blood sugar levels.

Read about reversing high blood sugar safely   >>>

Switching to low carb / glycemic diet helps prevent insulin resistance, diabets, obesity and many other health issues. Eating a low glycemic diet is easier than many people think and does not necessarily involve constant hunger, craving sweets, starchy foods and the feeling of deprivation or dissatisfaction with inferior taste. More than that, the tips listed below DO NOT include any extreme diets eating which may be a risk withut a prior medical consultation. We also won't provide the full list of high and low glycemic foods on this page, you can find some information here. The basis is that refined high calory foods are high-glycemic as they contain simple sugars absorbed faster, and raw/unprecessed products rich in fiber have lower glycemic index as they offer complicated sugars absorbed slower.

A Few Words about Hunger

There are numerous mechanisms responsible for the feeling of hunger and the relating deprivation. But they cannot be controlled only in rare cases. An example of such a situation is brain damage in the zone the activates satation signals (after a strike or trauma in lateral hypothalamic area). No matter how much a person eats he or she is constantly suffering from acute hunger. This is a very severe health condition and such people become morbidly obsese.

But in other situations hunger controls can be managed easily. These controls include:

  • Empty stomach. When your stomach shrinks and its walls contract you brain is sent a 'mechanical signal' to activate 'hunger zones'
  • Recent studies found that stomach cells also have taste receptors. This is the reason why drinking pure water helps only a little in decreasing hunger.
  • Blood sugar levels. When your blood sugar concentration falls below 0.1% you start craving foods again in order to provide the energy for your muscles and other than vital brain activities (like solving problems, concentration, etc). This is how glucose homeostatis works.

As you see, all you need is keeping your stomach full and occupied and proive you body with constant energy income before your recharge it again with food. Eating low-glycemic foods helps you achieve all of the above, eliminate hunger and prevent glucose level roller coasters.

Adding fiber easily

Fiber keeps your stomach full and occupied for a longer period because there is 'some stuff is your stomach' and slows down sugar absobrtion. Properly prepared (not necessarily cooked) high fiber foods keep you taste receptors satisfied. Your useful microbiota also gets the fiber it needs to thrive and you bowels get the massage they need for a better work and blood circulation. At the same time, eliminating simple sugars prevents pathogenes in your colon from multiplying.

  • Give up fruit juices, especially filtered ones. They contribute to the development of diabetes because eating 'fruit less fiber' is almost the same as eating sugar. Your only benefit compared to pure sugar are the vitamins and some other elements contained in juice. Eat whole fruit. The fruit fiber will help you prevent fast sugar absorbtion and feel satiety for a longer period. The taste is the same, your stomach is full and all your taste receptors are satisfied. You save time spent on preparing juice. You naturally eat slower and in smaller portions.

  • You should switch to raw or slightly cooked foods for fibers contained in them. Spices and cold pressed oils help make that shift easily. The longer you cook the more fiber breaks down, the more food you need to fill your stomach and keep it full, the faster sugars are absorbed and the less vitamins you get. Eating totally raw may be a challenge for beginners for one reason: your bowels reaction, like flatulence or discomfort. In this sutuation, cook only slighlty, eliminate "problem" vegetables or combine them with grains that decrease flatulence, like whole rice. Switching to raw or slighly cooked foods are a great reason to try out a lot of spices and herbs, and they work wonders when you give up your refined and high-calory diet. They also help a lot when you stop cooking with oils (frying in the first place and even stewing). Adding spices and oils to foods cooked without oils or even raw foods muffles craving for fried dishes. Paprika combined with olive oil creates an impression of stewed or fried dish while in real fact you eat raw or slightly cooked whole grains. Your won't feel much difference, your stomach will be full faster and glucose will be absorbed slower.

Eat More Often but in Smaller Portions

As simple as that. Eat 5-6 times a day. Just make sure your eat healthy snacks, like fruit, nuts or whole grain bread with healthy fats between your main courses.

The Size of Your Stomach Matters

You might have hears about gastric banding sugrery. The purpose is decreasing one's stomach capacity so that one starves less due to empty stomach. Eating large protions and overeating also strethces your stomach and increases its capacity. Eat more often but in smaller portions to prevent that.

Adding fats

  • Add raw nuts and seeds. A single portion can provide satation for a long period.

  • Add nuts and raw cocoa to unsweetened yohurt or cottage cheese. Raw cocoa turns many ordinary foods into delicacies.

  • Buy or bake whole grain bread. It tastes great with any butter, cheese, cold pressed oils and keeps the body satisfied for a long period while slowing glucose release and so preventing high levels .

  • Green buckwhaet sproputs (up to 1 mm long) taste great, some compare them with dietary cookies. They don't not cause flatulance. Combined with spices of your choice, cold pressed oils, tomato sauces or seafood taste like amy normal cooked food but provide longer satation and lots of other benefits.

  • Soak rice before cooking. That decreases cooking time and partically removes pesticides.

  • Once your switch to low glymemic food the work of your taste receptors changes over time. Your taste palitre becomes richer and you start feeling and enjoying tastes and shades of tastes you did not enjoy or perceive before. The same happens when people who give up adding salt to their food or buying foods with added salt. For instance, you start differentiating various sorts of tomatos as being more salty or less salty.

Last but not least important.

Finding a hobby, doing sports or occupying yourself in another way. Being submerged in various activities distracts from hunger. When its time to refuel just eat healthy.

High blood sugar means that your are on your way to diabetes or may already have it. However, the condition can be reversed. The earlier you take action the greater the chance to get back to healthy blood sugar levels.

Read about reversing high blood sugar safely   >>>