{"id":11208,"date":"2025-10-16T03:27:05","date_gmt":"2025-10-16T03:27:05","guid":{"rendered":"https:\/\/daivings.lv\/?p=11208"},"modified":"2025-10-16T03:32:46","modified_gmt":"2025-10-16T03:32:46","slug":"oglhidratu-pareiza-lietosana-neizraisot-cukura-pikus","status":"publish","type":"post","link":"https:\/\/daivings.lv\/en\/proper-use-of-carbohydrates-without-causing-sugar-spikes\/","title":{"rendered":"Proper use of carbohydrates without causing sugar &quot;peaks&quot;"},"content":{"rendered":"<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_84 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\/proper-use-of-carbohydrates-without-causing-sugar-spikes\/#Oglhidratu_sleptie_riski_veseliga_uztura_nozime_un_ka_tos_parvaret\" >The hidden risks of carbohydrates in a healthy diet and how to overcome them<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/daivings.lv\/en\/proper-use-of-carbohydrates-without-causing-sugar-spikes\/#Cukura_piki_un_to_ietekme\" >Sugar spikes and their effects<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/daivings.lv\/en\/proper-use-of-carbohydrates-without-causing-sugar-spikes\/#%E2%80%9CLabo%E2%80%9D_un_%E2%80%9Cslikto%E2%80%9D_oglhidratu_atskiriba\" >The difference between \u201cgood\u201d and \u201cbad\u201d carbohydrates<\/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\/proper-use-of-carbohydrates-without-causing-sugar-spikes\/#Miti_kas_mus_maldinaja\" >Myths that misled us<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/daivings.lv\/en\/proper-use-of-carbohydrates-without-causing-sugar-spikes\/#Mazas_izmainas_liela_ietekme\" >Small changes, big impact<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Oglhidratu_sleptie_riski_veseliga_uztura_nozime_un_ka_tos_parvaret\"><\/span>The hidden risks of carbohydrates in a healthy diet and how to overcome them<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Deep-sea diving requires precision and awareness of the environment. The same goes for our nutrition \u2013 to get the most out of it and avoid any unpleasant surprises, you need to understand what\u2019s going on underwater. We\u2019d like to introduce you to a perspective that may change the way you look at carbohydrates and a healthy lifestyle.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Professor Tim Spector, a leading epidemiologist and nutritional scientist, points out in his work that carbohydrates should not be simply divided into \u201cgood\u201d and \u201cbad.\u201d The key is to understand how they affect our bodies and what we can do to optimize their impact.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cukura_piki_un_to_ietekme\"><\/span><strong>Sugar spikes and their effects<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Many of us think that sweets are the only things that cause blood sugar fluctuations. However, seemingly harmless products, such as: <strong>white rice, white bread, and potatoes<\/strong>These products are converted into sugar very quickly in the body, causing a rapid increase in glucose levels, called a \u201csugar spike.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Such rapid ups and downs can not only negatively affect your metabolism and increase your risk of obesity, but also have short-term consequences:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Lack of energy and weakness:<\/strong> A big sugar spike is followed by a sharp drop that leaves you without strength and motivation.<\/li>\n\n\n\n<li><strong>Increased feeling of hunger:<\/strong> Even though you feel full, the sugar crash makes your body crave even more food, often unhealthy food.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%9CLabo%E2%80%9D_un_%E2%80%9Cslikto%E2%80%9D_oglhidratu_atskiriba\"><\/span><strong>The difference between \u201cgood\u201d and \u201cbad\u201d carbohydrates<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Prof. Tim Spector emphasizes that the problem is not the class of carbohydrates as a whole, but rather their degree of processing and fiber content.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Bad carbohydrates:<\/strong> These are highly refined, low in fiber, such as: <strong>white flour, sugary drinks, and processed snacks<\/strong>They break down into sugars quickly, providing a short-term burst of energy followed by a severe \u201ccrash.\u201d<\/li>\n\n\n\n<li><strong>Good carbohydrates:<\/strong> These are plants that are minimally processed and rich in <strong>fiber<\/strong>They are slow to digest, provide steady energy, and nourish your gut microbiome, the \u201cinner garden\u201d of organisms that is essential for your immune system and overall health. Choose foods like: <strong>legumes (lentils, beans), whole grains, vegetables, nuts and seeds<\/strong>. Surprisingly, but only regularly <strong>5 grams of fiber<\/strong> Adding it to your daily diet (about one tablespoon!) reduces the risk of heart disease and premature death by 141%.<\/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=\"Miti_kas_mus_maldinaja\"><\/span>Myths that misled us<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Multigrain breads are healthier.<\/strong> This is just a marketing ploy. In many cases, it is refined flour with some seeds added. Look for bread labeled <strong>\u201cwhole grain\u201d<\/strong> and check <strong>amount of fiber<\/strong>indicated on the packaging.<\/li>\n\n\n\n<li><strong>A low-carb diet is the solution for everyone.<\/strong> It may work well at first, but in the long run, by cutting out carbs, you are depriving your gut microbiome of the fiber it needs, which can have serious consequences.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mazas_izmainas_liela_ietekme\"><\/span><strong>Small changes, big impact<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">You don&#039;t always have to give up everything you love. Sometimes, smart substitutions and small adjustments are enough.<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>Replace rice with quinoa or millet.<\/strong> These cereal alternatives will provide a long-lasting feeling of satiety and a higher dose of fiber.<\/li>\n\n\n\n<li><strong>Use whole wheat pasta.<\/strong> Modern whole-wheat pasta tastes great and is much better for your health.<\/li>\n\n\n\n<li><strong>Accept \u201ccold\u201d food.<\/strong> Studies show that pasta or rice that has been cooled and reheated contains more resistant starch, which acts similarly to fiber, reducing sugar spikes.<\/li>\n\n\n\n<li><strong>Combine carbohydrates with fiber or fat.<\/strong> If you want to enjoy pasta or bread, add vegetables, cheese, or olive oil to it. This will slow down the absorption of sugar.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\">Diving is both fun and risky. The same goes for nutrition. Choose wisely, understand the risks and the rewards, and keep your health strong!<\/p>","protected":false},"excerpt":{"rendered":"<p>The hidden risks of carbohydrates in the context of a healthy diet and how to overcome them Deep-sea diving requires precision and awareness of the surrounding environment. It is the same with our diet \u2013 to get the most out of it and avoid unwanted surprises, you need to understand what is happening underwater. [\u2026]<\/p>","protected":false},"author":166,"featured_media":11209,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-11208","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-veseligs-dzivesveids"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Og\u013chidr\u0101tu pareiza lieto\u0161ana neizraisot cukura &quot;p\u012b\u0137us&quot; - 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\/proper-use-of-carbohydrates-without-causing-sugar-spikes\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Og\u013chidr\u0101tu pareiza lieto\u0161ana neizraisot cukura &quot;p\u012b\u0137us&quot; - Daivings.lv\" \/>\n<meta property=\"og:description\" content=\"Og\u013chidr\u0101tu sl\u0113ptie riski vesel\u012bga uztura noz\u012bm\u0113 un k\u0101 tos p\u0101rvar\u0113t Dzi\u013c\u016bdens nir\u0161ana prasa precizit\u0101ti un izpratni par apk\u0101rt\u0113jo vidi. T\u0101pat ir ar m\u016bsu uzturu \u2013 lai g\u016btu maksim\u0101lu labumu un izvair\u012btos no nev\u0113lamiem p\u0101rsteigumiem, ir j\u0101saprot, kas notiek zem \u016bdens. 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