We know that after a long day of physical activity underwater, it's important to properly refuel. But have you ever wondered how your diet affects your body and energy levels, not only immediately, but also in the long term? Today we'll take a look at how you can enjoy your favorite carbohydrate foods without causing drastic spikes in your blood sugar levels, which can affect your well-being and performance both on land and underwater.
The impact of blood sugar spikes and why they need to be controlled
Blood sugar spikes are your body’s response to fast-acting carbohydrates. When your blood sugar levels spike, they’re followed by a rapid drop, which can cause fatigue, brain fog, anxiety, hunger, and mood swings. In the long run, frequent sugar spikes can promote fat storage and can even affect your immune system. For us divers, stable energy levels are essential to staying focused and enjoying every moment of your dive.
Resistant starch is your secret weapon
The video mentions that resistant starch is a type of carbohydrate that your body can't easily break down into glucose, so it doesn't cause sharp spikes in blood sugar levels. It acts like fiber, feeding the good bacteria in your gut.
How to increase the amount of resistant starch in food?
- Cooling: When you boil potatoes, rice, or pasta and then chill them in the refrigerator overnight, some of the regular starch turns into resistant starch.
- Repeated heating and cooling: If you reheat and cool these foods, you will get even more resistant starch. Heating does not destroy this type of resistant starch.
- Freezing: A similar effect can be achieved with bread by freezing it and then thawing it before eating.
- Coconut oil for rice: Adding coconut oil to rice while cooking it, and then chilling it overnight in the refrigerator, can further increase the amount of resistant starch.
These methods can help reduce blood sugar spikes by up to 40%!
Drinks that help reduce blood sugar spikes
Three drinks can help prevent blood sugar spikes after eating starchy foods:
- Lemon or lime juice 🍋: The acid in the juice stops the action of salivary amylase, an enzyme that breaks down starch into smaller units. It also slows down the emptying of the stomach, helping you feel fuller for longer.
- Vinegar 🍏: Similar to lemon juice, vinegar slows down the breakdown of starch. Apple cider vinegar has additional benefits such as antioxidants and polyphenols, and the “mother of vinegar” acts as a probiotic, improving gut health.
- Wine 🍷: While wine can lower blood sugar levels, it does so unpredictably and can pose risks, especially for people with diabetes or those taking blood sugar-lowering medications. Therefore, it is the least recommended option.
What to do before, during and after meals?
Before a meal:
- Drink 2 tablespoons of lemon/lime juice or vinegar diluted in half a glass of water 30 minutes before meals.
- Consider fiber supplements, such as konjac root or psyllium husk.
- Eat a large plate of vegetables, especially leafy greens.
During the meal:
- Never eat carbohydrates “empty”: Always combine them with protein (meat, fish, eggs), fat or fiber (leafy vegetables). For example, rice with beans, potatoes with butter or ghee, oatmeal with Greek yogurt, nuts and berries.
- Eating order: Eat fiber (vegetables) first, then protein and fat (meat, fish), and only then starchy foods (rice, potatoes, pasta).
- Add vinegar to food: It can be used in salad dressings, marinades or added to potatoes, for example. The Japanese use vinegar in rice, while the British add it to fish and chips.
After a meal:
- Within 30 minutes of eating, take a 10-20 minute brisk walk or do any physical activity that makes you a little out of breath. When your muscles are active, they can absorb glucose from the blood without the help of insulin.
Are snacks a smart choice?
When it comes to snacks, choose savory options over sweet ones. Cheese, nuts, vegetables with sauce, or pickles are all great choices. Vinegar affects the breakdown of starches, not sugars, so it will be more effective with starchy snacks.
By implementing these simple recommendations into your daily diet, you can significantly improve your energy levels, well-being and overall health, which is important not only for diving enthusiasts, but for everyone. Good luck with your healthy habits both underwater and on land!
