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, eating rice and bread last 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 levels by up to 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 only 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 if you eat dinner earlier the night before, your body burns more fat at breakfast the next morning.

Some diets advocate carbohydrate restriction 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 for energy.

In addition, priority should be given to foods with a lower glycemic index (GI) and more fiber, for example, choose rye 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 could 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