Health Network: Eating Vegetarian Can Also Cause Blood Sugar Spikes! Doctor Teaches 3 Tips for Eating with Peace of Mind | Liberty Times (TW)

Contrary to some beliefs, a vegetarian diet does not automatically lead to elevated blood sugar levels. Obstetrician-gynecologist Chiu Hsiao-chen emphasizes that the crucial factors are the selection of healthy plant-based foods and appropriate eating habits, particularly avoiding excessive refined carbohydrates.

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Eating vegetarian itself does not increase the risk of diabetes; what truly affects blood sugar is refined carbohydrates like white rice and white noodles.

Chiu explained that large-scale studies show a link between plant-based diets and a reduced risk of diabetes. The notion that vegetarianism causes high blood sugar is unfounded. A healthy vegetarian diet focuses on whole grains, vegetables, legumes, and nuts. However, a diet high in refined starches, sugary drinks, desserts, and processed foods can indeed increase blood sugar.

The difference lies in dietary fiber. Whole grains like brown rice and whole wheat, along with legumes, contain more fiber, which slows digestion and absorption, leading to more stable blood sugar levels. Refined carbohydrates, such as white rice and white bread, have had their fiber-rich outer layers removed. They are absorbed quickly, causing rapid spikes and subsequent drops in blood sugar.

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The difference lies in dietary fiber. Whole grains like brown rice and whole wheat, along with legumes, contain more fiber, which slows digestion and absorption, leading to more stable blood sugar levels.

To maintain stable blood sugar, Chiu advises vegetarians to make three key adjustments: switch from white rice to brown or multi-grain rice, and white bread to whole wheat products; incorporate soy products like tofu and dried tofu into every meal to supplement protein and increase satiety; and adopt a "vegetables first, then grains" eating order. This sequence helps lower post-meal blood sugar peaks and reduces the body's burden, even with the same food types and quantities.

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Adjust the eating order, eat vegetables and protein first, then the staple food. Even with the same types and amounts of food, it helps lower post-meal blood sugar peaks and reduce the body's burden.