{"id":11198,"date":"2025-10-13T06:52:06","date_gmt":"2025-10-13T06:52:06","guid":{"rendered":"https:\/\/daivings.lv\/?p=11198"},"modified":"2025-10-13T06:52:07","modified_gmt":"2025-10-13T06:52:07","slug":"ed-maizi-kartupelus-risus-oglhidratus-bez-cukura-limena-pikiem-asinis","status":"publish","type":"post","link":"https:\/\/daivings.lv\/en\/ed-bread-potatoes-rice-carbohydrates-sugar-free-limes-blood\/","title":{"rendered":"Eat bread, potatoes, rice (carbohydrates) without blood sugar spikes!"},"content":{"rendered":"<p class=\"wp-block-paragraph\">We know that after a long day of physical activity underwater, it&#039;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&#039;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.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Contents\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/daivings.lv\/en\/ed-bread-potatoes-rice-carbohydrates-sugar-free-limes-blood\/#Cukura_limena_asinis_piku_ietekme_un_kapec_tie_jakontrole\" >The impact of blood sugar spikes and why they need to be controlled<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/daivings.lv\/en\/ed-bread-potatoes-rice-carbohydrates-sugar-free-limes-blood\/#Izturiga_ciete_ir_Jusu_slepenais_ierocis\" >Resistant starch is your secret weapon<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/daivings.lv\/en\/ed-bread-potatoes-rice-carbohydrates-sugar-free-limes-blood\/#Ka_palielinat_izturigas_cietes_daudzumu_ediena\" >How to increase the amount of resistant starch in food?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/daivings.lv\/en\/ed-bread-potatoes-rice-carbohydrates-sugar-free-limes-blood\/#Dzerieni_kas_palidz_samazinat_cukura_limena_pikus\" >Drinks that help reduce blood sugar spikes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/daivings.lv\/en\/ed-bread-potatoes-rice-carbohydrates-sugar-free-limes-blood\/#Ko_darit_pirms_esanas_laika_un_pec_esanas\" >What to do before, during and after meals?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/daivings.lv\/en\/ed-bread-potatoes-rice-carbohydrates-sugar-free-limes-blood\/#Pirms_maltites\" >Before a meal:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/daivings.lv\/en\/ed-bread-potatoes-rice-carbohydrates-sugar-free-limes-blood\/#Maltites_laika\" >During the meal:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/daivings.lv\/en\/ed-bread-potatoes-rice-carbohydrates-sugar-free-limes-blood\/#Pec_maltites\" >After a meal:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/daivings.lv\/en\/ed-bread-potatoes-rice-carbohydrates-sugar-free-limes-blood\/#Vai_uzkodas_ir_gudra_izvele\" >Are snacks a smart choice?<\/a><\/li><\/ul><\/nav><\/div>\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cukura_limena_asinis_piku_ietekme_un_kapec_tie_jakontrole\"><\/span>The impact of blood sugar spikes and why they need to be controlled<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Blood sugar spikes are your body\u2019s response to fast-acting carbohydrates. When your blood sugar levels spike, they\u2019re 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.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Izturiga_ciete_ir_Jusu_slepenais_ierocis\"><\/span>Resistant starch is your secret weapon<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The video mentions that <strong>resistant starch<\/strong> is a type of carbohydrate that your body can&#039;t easily break down into glucose, so it doesn&#039;t cause sharp spikes in blood sugar levels. It acts like fiber, feeding the good bacteria in your gut.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ka_palielinat_izturigas_cietes_daudzumu_ediena\"><\/span>How to increase the amount of resistant starch in food?<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Cooling:<\/strong> When you boil potatoes, rice, or pasta and then chill them in the refrigerator overnight, some of the regular starch turns into resistant starch.<\/li>\n\n\n\n<li><strong>Repeated heating and cooling:<\/strong> If you reheat and cool these foods, you will get even more resistant starch. Heating does not destroy this type of resistant starch.<\/li>\n\n\n\n<li><strong>Freezing:<\/strong> A similar effect can be achieved with bread by freezing it and then thawing it before eating.<\/li>\n\n\n\n<li><strong>Coconut oil for rice:<\/strong> Adding coconut oil to rice while cooking it, and then chilling it overnight in the refrigerator, can further increase the amount of resistant starch.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">These methods can help reduce blood sugar spikes by up to 40%!<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/10\/Attels.jpg?v=1760338323\" alt=\"\" class=\"wp-image-11200\" srcset=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/10\/Attels.jpg?v=1760338323 1024w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/10\/Attels-300x300.jpg?v=1760338323 300w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/10\/Attels-150x150.jpg?v=1760338323 150w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/10\/Attels-768x768.jpg?v=1760338323 768w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/10\/Attels-12x12.jpg?v=1760338323 12w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/10\/Attels-1000x1000.jpg?v=1760338323 1000w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/10\/Attels-230x230.jpg?v=1760338323 230w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/10\/Attels-350x350.jpg?v=1760338323 350w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/10\/Attels-480x480.jpg?v=1760338323 480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dzerieni_kas_palidz_samazinat_cukura_limena_pikus\"><\/span>Drinks that help reduce blood sugar spikes<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Three drinks can help prevent blood sugar spikes after eating starchy foods:<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>Lemon or lime juice<\/strong> \ud83c\udf4b: 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.<\/li>\n\n\n\n<li><strong>Vinegar<\/strong> \ud83c\udf4f: Similar to lemon juice, vinegar slows down the breakdown of starch. Apple cider vinegar has additional benefits such as antioxidants and polyphenols, and the \u201cmother of vinegar\u201d acts as a probiotic, improving gut health.<\/li>\n\n\n\n<li><strong>Wine<\/strong> \ud83c\udf77: 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.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ko_darit_pirms_esanas_laika_un_pec_esanas\"><\/span>What to do before, during and after meals?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pirms_maltites\"><\/span>Before a meal:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Drink 2 tablespoons of lemon\/lime juice or vinegar diluted in half a glass of water 30 minutes before meals.<\/li>\n\n\n\n<li>Consider fiber supplements, such as konjac root or psyllium husk.<\/li>\n\n\n\n<li>Eat a large plate of vegetables, especially leafy greens.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Maltites_laika\"><\/span>During the meal:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Never eat carbohydrates \u201cempty\u201d<\/strong>: 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.<\/li>\n\n\n\n<li><strong>Eating order<\/strong>: Eat fiber (vegetables) first, then protein and fat (meat, fish), and only then starchy foods (rice, potatoes, pasta).<\/li>\n\n\n\n<li><strong>Add vinegar to food<\/strong>: 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.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pec_maltites\"><\/span>After a meal:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>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.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vai_uzkodas_ir_gudra_izvele\"><\/span>Are snacks a smart choice?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\">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!<\/p>","protected":false},"excerpt":{"rendered":"<p>We know that after a long day underwater, full of physical activity, it is important to properly replenish your energy reserves. 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 will look at how [\u2026]<\/p>","protected":false},"author":166,"featured_media":11199,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[1612,1611],"class_list":["post-11198","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-veseligs-dzivesveids","tag-cukura-limenis","tag-diabets"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u0112d maizi, kartupe\u013cus, r\u012bsus (og\u013chidr\u0101tus) bez cukura l\u012bme\u0146a p\u012b\u0137iem asin\u012bs! - Daivings.lv<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/daivings.lv\/en\/ed-bread-potatoes-rice-carbohydrates-sugar-free-limes-blood\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0112d maizi, kartupe\u013cus, r\u012bsus (og\u013chidr\u0101tus) bez cukura l\u012bme\u0146a p\u012b\u0137iem asin\u012bs! - Daivings.lv\" \/>\n<meta property=\"og:description\" content=\"Zin\u0101m, ka p\u0113c garas dienas zem \u016bdens, pilnas fiziskas aktivit\u0101tes, ir svar\u012bgi pareizi uzpild\u012bt ener\u0123ijas rezerves. 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