I ate a lot of fruits, nuts, and olive oil… and my weight changed?

Some people eat a lot of healthy food at once. This is wrong. Foods that are good for your health should be eaten in three meals and in moderation. If you continue to overeat, your blood sugar will spike and you will gain weight. Healthy foods such as fruits, nuts, and olive oil should also be consumed in moderation.

Olive oil is good for your health–I overate walnuts… The reason for gaining weight?

Saturated fat is abundant in lard, lard, butter, and palm oil in ramen. If consumed in excess, it increases ‘bad’ cholesterol (LDL) and blood clots that cause hyperlipidemia and arteriosclerosis. It increases the possibility of dangerous myocardial infarction and stroke (cerebral infarction-cerebral hemorrhage).

On the other hand, unsaturated fats lower blood cholesterol levels, reducing the risk of vascular diseases such as myocardial infarction and stroke. They are abundant in olive oil, nuts, etc. However, unsaturated fats also contain fat and are high in calories. People who are trying to manage their weight need to limit their intake (data from the Korea Centers for Disease Control and Prevention). Do not sprinkle too much olive oil on salads, and a handful of walnuts is appropriate.

Blood sugar index?… apologize–ship–grape vs Pineapple–watermelon–old pumpkin

Fruits are good for your health because they contain a lot of vitamins and dietary fiber. However, fruits and vegetables also have high and low glycemic indexes. A low glycemic index is good for preventing and controlling diabetes by slowly lowering blood sugar levels and reducing weight gain.

A glycemic index of 55 or less is low, and 70 or more is high (data from the Korean Diabetes Association). Apples and pears are 38, grapes 46, pineapple 59, watermelon 72, and old pumpkin 75. The glycemic index is high mainly in sweet and tropical fruits. Most of the sugar in fruits is simple sugar, so overeating should be avoided. Juice has low dietary fiber content, so it is better to eat it as a raw fruit.

Meat on rice–fish, I added protein like eggs… Contributes to blood sugar control

Foods with a high glycemic index are good to eat mixed with foods that raise blood sugar slowly. Carbohydrates such as bread, rice cakes, noodles, and rice help control blood sugar when eaten with lean meat (beef, pork, chicken, etc.) and fish, and protein. The order of eating is also important. Eating carbohydrates first and then side dishes makes it easy for blood sugar to rise. Eating vegetables first, then meat, fish, and protein, and finally carbohydrates lowers blood sugar and makes you feel full, so you can eat less rice, bread, and noodles, which helps with weight loss.

bean, Health benefits of vinegar… carbohydrate–Slows cholesterol absorption and suppresses blood sugar

Try mixing a lot of beans into rice or adding bean powder to kalguksu. Beans are rich in soluble dietary fiber, which slows the absorption of carbohydrates (glucose) and cholesterol, causing blood sugar to rise gradually. Vinegar also plays a role in slowly raising blood sugar. When braising or steaming fish, adding vinegar at the end not only lowers the blood sugar index, but also makes the fish meat firmer, making it taste better. Vinegar can also be added to vegetables or salads. If blood sugar rises rapidly and frequently, you can gain weight. Managing blood sugar well can also prevent obesity.