The best time to eat starch for people over 50 years old

When you consume a lot of carbohydrates, your body will secrete insulin to lower your blood sugar level. Eating too many carbohydrates will shock your body and your body will not use insulin effectively, causing the blood sugar to be stored as fat.

During a meal, eat rice and bread last, which helps reduce blood sugar by up to 53%.

A 2017 study published in the medical journal BMJ Open Diabetes Research and Care found that a good way to control blood sugar is to eat carbohydrates last at the meal, most commonly rice, bread or pasta.

Results showed that eating starch last reduced blood sugar by 53% compared to eating first, and insulin levels were also lower, according to health website Health Digest.

The best time of day to eat starch

Along with eating carbs at the end of each meal, it’s also a good idea to eat your meals earlier in the day. A 2023 study in the scientific journal Nutrients looked at how the timing of meals affects blood sugar levels. It found that people who started eating earlier in the day had lower blood sugar levels and less insulin resistance.

People are more likely to develop diabetes after they turn 50 because their bodies become more resistant to insulin and their pancreas begins to function less effectively.

According to a 2021 study also in Nutrients , the timing of dinner can also make a difference, not just in sugar levels but also in how fat is metabolized. The results showed that eating dinner at 6 p.m. reduced average sugar levels better than eating at 9 p.m. And eating dinner earlier the night before may help your body burn more fat at breakfast the next day.

Some diets advocate restricting carbohydrates to reduce sugar and body fat. However, this is not the best approach for older adults. Healthy carbohydrates are especially important for older adults because they provide fiber to help keep the digestive system healthy. Older adults also need complex carbohydrates that are digested more slowly to provide energy.

In addition, priority should be given to foods with a lower glycemic index (GI) and more fiber, for example choosing whole wheat bread instead of white bread, brown rice or black rice instead of white rice, whole fruit instead of fruit juice.

A 2019 study in Nutrition , also found that focusing on lower GI foods can help reduce the risk of diabetes by up to 26%, according to Health Digest.

Source: https://thanhnien.vn/thoi-diem-an-tinh-bot-tot-nhat-cho-nguoi-tu-tuoi-50-185240731104434641.htm