Reviewed by최연승대표원장
Does eating to prevent blood sugar spikes really help with weight loss? What methods would you recommend?
Yes, it is crucial. When blood sugar fluctuates wildly, insulin is overproduced, which signals the body to continuously store fat. Try simply changing your eating order to 'Vegetables → Protein → Carbohydrates.' Consuming dietary fiber first slows down sugar absorption, effectively preventing blood sugar spikes. However, be mindful that overly strict dieting may deplete your vital energy depending on your constitution.
I have personal experience with this; I once tried cutting out sugars entirely with too much enthusiasm, only to suffer from dizziness and a lack of focus at work. I essentially learned the hard way.
When blood glucose rises sharply, the body releases a large amount of insulin to lower it. The excess energy is then stored as fat, and if this cycle repeats, it creates a constitution prone to weight gain. In Traditional Korean Medicine (TKM), this is often viewed as 'Spleen Deficiency' (Bi-heo, 脾虛), where a weakened Spleen leads to decreased metabolic efficiency. When digestive and absorptive functions are impaired, regulating blood sugar becomes even more challenging.
Therefore, I recommend the following approaches:
1. If blood sugar control is the priority: Change your eating order (vegetables first) and incorporate a light 15-minute walk after meals.
2. If you have weak digestion and chronic fatigue: Rather than an unconditional low-carb diet, focus on consuming warm, easily digestible foods to restore your vital energy first.
If you continue to crave sweets or feel lethargic despite dietary adjustments, it is likely that 'Phlegm-Fluid' (Dameum, 痰飮—metabolic waste) or 'Blood Stasis' (Eohyeol, 瘀血—stagnant blood) is obstructing your metabolism. Since the approach must vary entirely based on an individual's constitution and current health status, the most efficient method is to seek an accurate diagnosis to find a personalized management plan tailored to your body.