Let us face the truth: the present, modern-day diet is highly processed, nutrient-depleted, and calorie-dense. Consuming such a diet leads to PPS (Post Prandial Sugar) spikes in blood glucose as well as lipids. This state is also known as post-prandial dysmetabolism.
To be specific, a diet that is rich in minimally processed, high-fibre, plant-based foods (including fruits and vegetables), whole grains, nuts, and legumes, will surely blunt the spike in postprandial blood sugar levels.
Moreover, lean protein, fish oil, vinegar, cinnamon, and tea have a positive impact on postprandial dysmetabolism.
The Best Diets
The traditional Mediterranean, as well as Okinawan diets, are comprised of minimally processed natural foods that are low in calorific value but high in nutrient density. These diets are much closer to our ancestral hunter-gatherer eating habits, for which present-day humans are genetically adapted.
To be precise, diets that are comprised of prodigious amounts of fresh, unprocessed plants with a moderate level of lean protein and healthy fats (such as Omega-3 and monounsaturated fatty acids), an extremely low level of processed carbs as well as saturated and trans fats, and foods that have a content of antioxidants are known to drastically improve postprandial blood glucose levels.
Type and Amount of Carbs
The amount, as well as the type of carbs consumed in a meal, is a predominant determinant of PPS levels. A meal such as a loaf of white bread and jelly (with a glycaemic index of 80) will eventually result in a two-fold incremental increase in blood glucose levels in comparison with an isocaloric meal comprising of whole-grain bread and peanut butter (with a glycaemic index of 40).
Ideal carbs for improvement in postprandial dysmetabolism include fruits (such as cherries and grapefruits) and green leafy vegetables (such as spinach and broccoli). These foods are low in calorific value and glycaemic index but high in fibre and water content.
Deeply pigmented plant-based foods as well as drinks such as dark chocolate, tea, red wine, berries, and pomegranates help in protecting the vascular endothelium from postprandial oxidant stress.
Restricted consumption of refined carbs is known to improve postprandial blood sugar levels, with an additional benefit of reduction of intra-abdominal fat, which is predominantly seen in those with insulin resistance.
When it comes to postprandial blood sugar spikes, the total amount of carbs consumed is as important as the glycaemic index (GI). Smaller portions of high GI foods such as potatoes and rice will eventually have a proportionally smaller effect on PPS levels in comparison with larger portions of the same foods. In contrast, low GI foods such as legumes (lentils) can cause significant postprandial glucose spikes when consumed in enormous quantities. Hence, the portion size of any food is critical.
Olive Oil, Fish Oil, and Nuts
Nuts are known to substantially reduce postprandial glucose excursion by slowing the process of digestion. Recent studies demonstrate that almonds, peanuts, or pistachios, when consumed in tandem with high GI carbs (such as mashed potatoes or white bread) will surely reduce blood glucose levels by nearly 30-50%.
Replacement of refined carbs with monounsaturated fats (found in olive oil and nuts) is a surefire way to successfully reduce postprandial hyperglycaemia.
Fish oil (which contains Omega-3 fatty acids) lowers postprandial triglyceride levels by as much as 16-40% in a dose-dependent manner.
Vinegar & Olive Oil
A concoction of vinegar and olive oil is the go-to salad dressing when it comes to the Mediterranean diet. Consuming vinegar with meals was widely used as a home remedy for diabetes before the emergence of pharmacologic glucose-lowering therapy.
Recent studies have indicated that vinegar substantially reduces post-meal glycaemia, perhaps because acetic acid slows down the process of gastric emptying, thus delaying carbohydrate absorption and improving satiety.
Some studies have proven that consumption of 1-2 tablespoons of vinegar, when consumed along with high GI foods such as white rice or white bread has two benefits: (1) lowering of postprandial glucose by 25-35% and (2) increasing post-meal satiety by much more than twofold.
High-Biological-Quality Protein
Protein is a vital component of an anti-inflammatory and cardioprotective diet. That said, the traditionally favoured sources of protein in the modern diet are found in foods that are high in calories and saturated fats (such as ground beef, bacon, sausage, and cheese), which can worsen postprandial dysmetabolism.
In sharp contrast, lean protein consisting of high biological value will help in both reducing post-meal glucose excursion and improving satiety.
It can be inferred from some studies that protein comprising of high biological value in the form of egg whites, game meat, lean red meats, fish, skinless poultry breast meat, as well as whey protein when consumed with regular meals will reduce postprandial inflammation and eventually help in preventing obesity.
To Sum It Up:
Modern diets are calorie dense but nutritionally deficient. Regular consumption of such a diet in combination with living a sedentary lifestyle can cause obesity, coronary artery disease, and diabetes, besides other complications. When it comes to diabetes, individuals find it challenging to maintain a postprandial blood sugar normal range. The key lies in minimising the intake of processed foods and opting for plant-based foods such as fresh fruits and green leafy vegetables, along with immense amounts of nuts, seeds, and high-biological-protein.
Disclaimer: The information mentioned in this blog is for general awareness only. It is not intended to be taken as a substitute for medical advice. Before making any dietary changes or for any health advice, please consult a medical professional.
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