Scotland has always been a health conscious country, maybe because the nation often records the lowest life expectancy in the UK.
A significant portion of the adult population is living with overweight or obesity issues, with around two-thirds being in that category, and almost a third classified as obese, according to the Scottish Government.
Scots may opt for healthy foods to boost their wellbeing, but an industry expert believes some of these so-called healthy foods can cause sharp blood sugar spikes, triggering insulin surges, energy crashes, and increased hunger.
A study by Ben’s Natural Health unveiled such findings, while man-in-the-know Doctor Oscar Scheiner has also come forward to warn that meal timing is just as crucial as food choices when it comes to stabilizing blood sugar.
Simple adjustments could flatten glucose curves, prevent crashes, and curb cravings throughout the day. Luckily, Dr. Scheiner has listed how to build a glucose-friendly meal so you can avoid diet-induced crash and burn.
The first tip is to add vinegar, a popular salad dressing, before meals. Vinegar’s acetic acid slows starch breakdown into sugar, reducing glucose spikes by 20-30 per cent when consumed before a meal, according to the professional.
How do you go about this? Add a vinegar-based dressing to your salad or, if you’re feeling brave, drink one tablespoon of apple cider vinegar diluted in water before meals.
The second tip is to start your meal with fibre. Eating fibre before anything else can cut glucose spikes by up to 75 per cent, the doctor said.
This keeps energy steady and reduces cravings as well as slowing sugar absorption, preventing energy crashes. For instance, start with a vegetable-based appetizer (leafy greens, roasted broccoli, cucumber slices).
Alternatively, order a fibre-rich starter when dining out. The third piece of advice is to pair carbs with protein and fat.
Carbs like rice, pasta, or bread alone cause a quick sugar spike, but pairing them with protein and healthy fats helps balance glucose and keeps you fuller longer.
People are reminded never to eat bread alone. Instead, pair it with butter, cheese, or avocado. And if you’re having rice or pasta, eat it with beans, fish, chicken, or eggs to slow digestion.
Finally, save carbs for last. When carbs are consumed at the end of a meal, they enter the bloodstream more slowly, resulting in a smaller glucose response.
So, if you’re eating a sandwich, eat the filling first, then the bread. Or, when having dessert, eat it after a full meal instead of on an empty stomach.
“Most people focus on what they eat, but when they eat, it matters just as much,” says Dr. Oscar Scheiner. “The same meal can have a completely different impact on glucose depending on its structure.
“A plate loaded with protein and fibre will keep blood sugar stable – until you start with the bread. A carb-heavy dish can cause a major spike – unless you eat it after fat and fibre. It’s not about restriction; it’s about strategy.”