Want to eat that cookie guilt-free? Here is the best time to do it

India Today

4 days ago

If your day feels incomplete without a sweet treat, you're not alone. But before you reach for that cookie or slice of cake, here's something worth knowing: what you eat before sugar can actually decide how your body handles it.Experts say that increasing the intake of protein and fibre or just having a proportionate size of it to your meals can reduce your craving for sweets and prevent a sharp spike in blood glucose levels, the notorious 'sugar spike' that's often followed by a sluggish crash.advertisementWhen you eat sugary foods or refined carbohydrates, your blood sugar (sugar present in the blood used for energy) rises quickly, this is called a glucose spike. Over time, frequent spikes make your body work harder to control sugar, leading to insulin resistance, weight gain, and even diabetes.
It's like overloading your system again and again until it stops coping well.'Think of protein and fibre help slow down how fast sugar gets into your bloodstream, keeping things in control,' says Neelanjana Singh, author and nutritionist. 'If you eat sugar on an empty stomach, it goes straight to the blood. But if you've had, say, some dal or eggs and veggies first, the sugar is absorbed more gradually.'BLUNTING SUGAR SPIKECarbohydrates, especially refined ones like sweets, breads, and sugary drinks, break down quickly into glucose. This causes a rapid spike in blood sugar, which can then drop quickly, triggering hunger, cravings, and even irritability.But meals rich in protein (like dal, chola, rajma, eggs, tofu, or chicken and fish) and fibre (like vegetables, whole grains, or chia seeds) can 'blunt' this spike by slowing digestion and the absorption of glucose.This effect has been backed by studies showing that a balanced plate can prevent the glucose rollercoaster and even help with long-term weight management and diabetes prevention.WHEN IS THE RIGHT TIME TO HAVE SUGAR?Surprisingly, there is a right time. 'If you're going to have something sweet, the best time is after a full meal that includes protein and fibre,' Neelanjana says. 'This reduces the glucose surge and also satisfies you enough to avoid overeating dessert.'But the worst time? First thing in the morning, on an empty stomach, or between meals when you're hungry. That's when your blood sugar is most likely to spike and crash.Another practice is meal sequencing, or the practice of eating food in a specific order. The idea is simple: eat vegetables first, protein and fats next, and save carbohydrates for last.This, researchers say, can lead to smaller post-meal glucose spikes and improved metabolic health.This eating order has a domino effect on digestion. When protein and fat are eaten before carbs, they slow gastric emptying, meaning food leaves the stomach more slowly.advertisementCarbohydrates then trickle into the bloodstream gradually instead of spiking all at once, which eases the demand on insulin and reduces stress on the pancreas.'It also triggers incretin hormones like GLP-1, which enhance insulin secretion in a glucose-dependent manner and suppress glucagon,' says Shreya Divadkar, Clinical Dietician at Surya Mother and Child Super Speciality Hospital, Pune.Over time, this can help reduce insulin resistance and support long-term blood sugar stability, particularly for people with pre-diabetes or type 2 diabetes.And if you still want dessert, go for it, just clothe it with some protein and fibre first.- EndsMust Watch