Add This to Your Meal! How to Reduce Fat in Blood Vessels and Prevent Diabetes
One of the biggest concerns for modern people is weight gain and blood sugar control. Many say, “I gain weight even when I only drink water,” but in reality, it often comes down to poor eating habits. Instead of simply eating less, it’s more important to focus on how you eat. Today, we’ll share the best ways to maintain a healthy diet and prevent diabetes.
1. Avoid Fasting for Weight Loss and Health
Some people believe that fasting or skipping meals will help them lose weight, but this is not recommended. It shocks the body and can lead to yo-yo dieting, ultimately damaging metabolism. Instead, it’s better to develop a sustainable and healthy eating routine.
✔ Common Dieting Mistakes
- Eating too fast → Leads to overeating before feeling full
- Consuming too many simple carbs → Increases sugar absorption rate (e.g., white bread, sweets, rice cakes)
- Fasting and then binge eating → Trains the body to store more fat
Instead of drastic dieting, it’s more effective to adjust your eating habits gradually.
2. What to Add to Your Meal for Better Health
Adding the right ingredients to your meals can help with weight loss, vascular health, and diabetes prevention.
✔ Choose Brown Rice and Whole Grains
- Compared to white rice, brown rice, barley, and oats can slow down blood sugar spikes.
- They have a lower glycemic index (GI), helping prevent diabetes.
- If digestion is an issue, opt for semi-polished brown rice (5-minute or 7-minute milled rice).
✔ Perilla Seeds and Omega-3
- Perilla seeds are rich in omega-3, which is great for heart health.
- Adding whole perilla seeds to rice or sprinkling them over salads can help reduce fat buildup in blood vessels.
✔ Adjust Your Eating Order
- Eating salads or vegetables first fills up the stomach, preventing overeating.
- Prioritize protein (fish, tofu, eggs) before carbohydrates to aid blood sugar control.
3. Eating Habits to Maximize Dieting Effects
For effective weight loss and blood sugar control, adjusting eating speed and meal order is key.
✔ Eat Slowly and Chew More
- The stomach takes about 15-20 minutes to signal fullness, so chewing slowly helps you feel satisfied with less food.
- Fast eaters tend to overeat before their brain registers fullness.
✔ Best Ways to Eat for Diabetes Prevention
- Start with salads and protein before eating carbs.
- Add healthy fats like sesame oil or olive oil to meals.
- Take at least 20 minutes to finish a meal.
✔ Food Control is More Important Than Exercise
- Many believe exercise alone can compensate for bad eating habits, but the key to weight loss is controlling the quantity and quality of food intake.
- Excess carbohydrates are stored as fat, so focus on protein and fiber instead.
4. Special Eating Tips for Diabetics
✔ Use Resistant Starch
- Cooking rice with a little olive oil and then refrigerating it can reduce the glycemic impact.
- Cold rice digests more slowly, preventing blood sugar spikes.
✔ Foods to Avoid for Blood Sugar Control
- White rice, refined flour foods (bread, noodles), and sugary snacks should be limited.
- Instead, choose whole grains like brown rice, oats, and barley.
✔ Consume Healthy Oils
- Sesame oil, olive oil, and nuts provide beneficial fats that support vascular health.
- Eating moderate amounts of healthy fats can actually boost fat metabolism.
5. Conclusion – Key to a Healthy Diet and Diabetes Prevention
✔ Instead of extreme dieting, maintaining a balanced eating habit is key. ✔ Adding whole grains, perilla seeds, and omega-3 can improve vascular health. ✔ Eating slowly and adjusting meal order enhances weight loss and blood sugar regulation. ✔ Exercise is important, but proper food choices play the biggest role in overall health.
💡 Dieting is not about temporary solutions but adopting sustainable eating habits! 📌 Smart food choices are the best diet strategy.
