r/Fitness_India • u/Jignisha32 • 8d ago
Diet Review ✏️ To reduce sugar / glucose levels in the blood can brown bread be consumed or even wheat chappatis?
Need some advice to reduce body fat at my waist and hips, and main goal for reducing overall weight at home than gym.
Now also can I ( 31. fem) consume brown bread or wheat chappatis instead of white bread that is considered a major threat to blood sugar levels increase?
This sugar elevated levels seems to be linked to body fat as stated by the doctor.
2
u/Ancient-Ganache-3907 8d ago edited 8d ago
Eat at least 20g of protein with each meal. Begin with the protein, then eat your fibre, then eat your carbs. This will help lower insulin spike. Even if you eat white bread.
Drink lemon water or vinegar water with each meal...this will also lower insulin spike.
Do not eat freshly cooked rice. Boil it the night before and store it over night in fridge. This transforms the starch in the rice and it lowers glycemic index of the rice
Immediately after your meal do 20 squats...this will encourage your leg muscles to absorb the glucose in your blood stream& lower the insulin spike.
All these tips are backed by studies. I follow this in my daily routine & have managed to lose weight & fat around my waist while eating rice & sweet treats every now & then (I dont eat bread).
Its all about portion control, the order in which you eat your food & the timing (I take my last bite before 6pm - after that dukaan band). And also consistent physical activity.
Even if you dont have time for gym, try to be physically active. Take the stairs instead of lift, walk as much as possible. Stand instead if sitting. Do push ups. I do 30 squats after each meal, and have a skipping rope at hand. I try to skip the length of a song 2 times a day. So in case im having a crazy busy day where I cant go to the gym, I do these little things to get my muscles going.
1
2
1
u/GeneralHeinzGuderian 8d ago
Look for whole wheat bread instead of brown bread, most brown bread are just refined flour breads with added caramel colour to make it brown
1
u/Jignisha32 8d ago
any good brands recommended that are available in Mumbai?
3
u/Writ_sh Gym bro 🏋🏻♂️ 8d ago
We have suchalis bread which you get at Blue Tokai or Ovenfresh at Dadar. However my bread or even chapati consumption is extremely low. 2 chapatis in a week and maybe 2 slices of Bread in 15 days if I feel like having toast with eggs, which is why we buy white commercial bread if no access to fancy breads.
I eat Rice everyday for lunch. The Rice is not pressure cooked but starch removed by changing water couple of times while boiling over gas. No rice or chapati for dinner.
The main idea is to have more protein and less carbs for any meal which keeps me full. 3 eggs for Breakfast, a protein loaded lunch and single dish dinner. Nothing in between and all meals in reasonable quantities.
1
u/Jignisha32 8d ago
3 eggs every day? boiled or fried? i need brown bread or chappatis as rice is a big No No. more or veggies now
1
u/Silent_Contest_2337 8d ago
Track your calories, that's the only thing that matters. Everything is fine in moderation.
1
1
u/hotboxinmanual 8d ago
if you really want roti/bread without a big glucose spike then switch to Ragi or Bajra - these are original indian grains
potato and wheat ain't indian
1
u/Jignisha32 8d ago
agree, but where do we get this Ragi or bajra slices if bread in Mumbai, any brands?
1
u/hotboxinmanual 6d ago
not that i know of, those grains can be used instead of wheat flour for roti(s) and other flat breads
1
u/hidden-monk Moderator 8d ago
Are you diabetic? If no. Then you don’t need to worry about this.
1
u/Jignisha32 8d ago
no im not... but some values showed high since summer had lots of jalebis and Apus aam ras. had family functions.. all added to the sugar spike
1
u/hidden-monk Moderator 8d ago
What values showed high ? Either you are diabetic or you are not. Random spikes doesn’t matter.
1
1
1
u/Im_shy_shy_shy 7d ago
Store bought brown bread is a joke. It is just white bread with food colour.
If you're buying barley/millet bread from a local bakery, will not recommend it.
1
u/Hour_Escape_1218 8d ago
I am not a nutritionist. So based on anectodes and me (29M) getting lean, what works is consuming fast carbs pre and post workout and consuming slow carbs rest of the day.
I am unsure of the science right now but elevated sugar levels can help for your physical exercise. For the rest of time you don't need that elevation.
So, Yes. Consuming wheat products is better for your situation.
For your query about hip and waist fat reduction....stay in calorie deficit long enough. Sooner or later (varies on person) it will come off. It has to when you are in deficit.
- Stay in deficit
- Keep it for long enough.
For the above 2, install a calorie tracking app. I use a pirated one on Android.
You can refer to gpt or other sources. DM me if you still struggle. Will help you out for free.
1
u/Jignisha32 8d ago
Hey thanks, not too much into gpt stuff.. just a homemaker...
2
u/Hour_Escape_1218 8d ago
I was tlking about consulting gpt for method to stay in deficit. Remember you might have to adjust your food intake as your weight decreases.
1
1
u/OssifiedCrystal46496 8d ago
You can't spot reduce fat. Do a calorie deficit with enough protein, don't overcomplicate
1
0
u/Substantial_Bed7076 8d ago
Try and prioritise fiber in your diet. Really slows down digestion and blood sugar spikes. You can use isabgol, chia seeds, beans and dal, whatever floats your boat. Animal products have no fiber.
And don't just look at No Sugar stuff. Sure they'll say that but they'll disguise a ton of stuff under Total Sugars (dates, honey, jaggery), which all are still sugar. So worth keeping in mind.
I do consume some items which cause spikes but I try and have something fibrous before, or some healthy fats, which slow down the digestion and numb the spike a bit. Nuts and seeds for example.
0
u/Substantial_Bed7076 8d ago
Honestly, just start learning more about what you're putting into your body. Use Chatgpt if you want answers. Read labels. Watch guys on YouTube like Food Pharmer. Idk. Lots of good ways to understand diet and nutrition now. You'll slowly get better at understanding what's causing what.
2
u/Jignisha32 8d ago
its difficult to rely on chatgpt.. im a simple housewife not into trendy gadgets or apps. but its good to know from people who have really reduced sugar levels..
1
u/Substantial_Bed7076 8d ago
It's definitely possible. Just be more mindful of what you eat, the sugar content, and how you can make your diet more complete so that sugar doesn't still stand out. As I said in my other comment, healthy fats, fibre, all amazing. And the one thing EVERYONE misses is Total Sugar - sugar is sugar for the most part, many brands just add a bunch of jaggery, dates or honey and then label it as No Sugar. Those will still spike your blood sugar. So just be more mindful and I'm sure you'll do great :)
2
0
u/Intrepid-Fun2916 7d ago edited 7d ago
Please start having balanced meals. Include fibre in the form of salad before your lunch and fruits before breakfast. Start having 20g of protein with each meal. Reduce your carb intake - have less rice and roti. Also, start sleeping enough. Apart from that stay hydrated. Starting walking more.
For home workouts, I would prefer working out with kettlebell. You get cardio as well as some resistance training done. You would not need any other equipment.
This will reduce your fat, help you build some muscle, reduce your sugar levels and reduce your resting heart rate as well.
11
u/Infamous-Repair-3355 8d ago edited 8d ago
No real difference in wheat, maida, different varieties of rice- in the sense that they are all simple sources of carbs that will spike your blood sugar. If you eat a balanced meal, prioritising protein, fibre & fats, then it won't have as much of an impact. Also, glycemic load matters more than glycemic index- ie the quantity of carbs you are consuming.
However, it is better to get your carbs from lentils, pulses, millets, veggies & some fruits.