Sugar Control**

It's a very anti-traditional book. It's quite different from my previous understanding of food. One of the most impressive ideas here is that when eating, the order should be fiber-protein/fat-carbohydrate. This is to balance our blood sugar. The balance of blood sugar is not only better for our body, but also more stable emotionally. Then there are some daily sugar control operations. Learn to read the ingredient list and identify the sugars in your life. Try to keep fiber and carbohydrates at 1/5 of the ingredients list of the things you buy. Stand up more often after meals and go for a walk for 10-20 minutes if possible. You can try drinking an appropriate amount of vinegar before and after meals. Exercise one hour after meals. You can maintain blood sugar balance and try not to let blood sugar peak. Learn to listen to your body! ! !

Very comprehensive knowledge and very practical. Be sure to eat vegetables first to supplement fiber, then protein and fat, and finally the staple food. Even taking a bite or two of the dish first is much better than eating the main meal directly. At the same time, when eating staple food, such as toast for breakfast, you can choose to spread a little peanut butter, etc. Carbohydrates coated with fat will also slow down blood sugar fluctuations more than simple toast.

A very interesting popular science book that enriches the knowledge about diet and blood sugar. It made me understand that people without blood sugar-related diseases do not have to be indifferent to blood sugar. There are also many issues that need attention.

1. Change the order of eating, eat fiber first, then protein and fat, and lastly starch and sugar. Because fiber can slow down the breakdown and absorption of food later, it can smooth out our blood sugar curve. 2. Gradually reduce your intake of starchy snacks and sweets. 3. Stop counting calories and focus on food types. Health and weight loss depend primarily on the types of substances our bodies absorb rather than the calories in the food we eat. 4. Avoid eating too many carbohydrates at breakfast. It causes glucose spikes, and the higher the spike, the steeper the drop, making you hungrier and more exhausting. 5. Instead of drinking fruit juice (which is sugar after removing the fiber), eat fruit. 6. Don't drink non-fat yogurt. Many processed foods that are fat-free actually contain large amounts of sucrose, which is eventually converted into fat. 7. It's best to choose berries, citrus fruits or small, tart apples. Tropical fruits and grapes are too high in sugar. 8. Sugar is not good or bad, no matter what plant it comes from. 9. Don't just eat it just because it contains artificial sweeteners. Sweeteners that have no side effects on glucose include allulose, monk fruit, stevia, and erythritol. Avoid aspartame, maltitol, sucralose, xylitol, and acesulfame potassium. 10. If you really want to eat sweets, you should wait until after the meal. 11. Add some vinegar before or during meals. But note that it can regulate glucose spikes, but not eliminate them. 12. Exercise after meals, such as walking for 20 minutes.

Personal summary: 1. Control the order, fiber (vegetables) → protein and fat → carbohydrate. 2. Exercise after meals, any time within 45 minutes (walking) 3. Before you want to eat carbohydrates, set a timer for 20 minutes. If you still want to eat, eat some non-carb water first, or drink a glass of water with a spoonful of vinegar. 4. Eat as much protein, fat and fiber as possible for breakfast Others: No matter what kind of sugar has the same impact, juice in the ingredient list also counts; try to choose animal fat or avocado nut for fat. Additions are welcome.

Too many scientific and professional views and concepts gave me a new understanding of the body and food. This is a complete guide to a healthy body. The highest teaching that keeps us away from diabetes and diabetes. Highly recommended. Highly recommended. If I were to recommend the best book this year, it would be this book!

A very practical book. For a long time, the doctor only told me to eat less sweets and less spicy food, so that my skin would be better, but I followed it and found that the effect was limited. Now that I think about it, it may be glucose that is causing the problem. The most important piece of advice provided in this book is the order of eating: eat fiber first, then protein, and finally starch. Secondly, you can exercise for more than 20 minutes after eating, which will help reduce glucose peaks. Twenty minutes before meals, you can drink a cup of vinegar. In short, it is very practical and worth trying.

I highly recommend everyone to read it. This book is also easy to read. It can be finished in about 2 hours, but the rewards are really huge. But after actually reading it, it completely subverted my cognition and improved my cognitive level. I am a person who likes to exercise, but is also troubled by overeating, although this situation has not been frequent recently. It made me realize that my emotional problems, diet, and blood sugar are closely related. It does seem that I tend to get irritable 30 minutes after eating a lot of carbohydrates, especially when I'm staying at home. I think it may be that I'm not very able to live in peace with myself! Every time I go for a walk after dinner, I seem to feel much better. It turns out that I always thought it was because of the wide space.

Although I haven't finished the book yet, reading the middle part helped me know the correct order of eating, why I sometimes have low blood sugar, and how to avoid it. Most importantly, I have been troubled by acne for many years, but after reading the content of this book, I wanted to try the eating order in the book to see if it can be effective in improving my own acne. Moreover, the eating order mentioned in the book is not only good for acne, but also beneficial to my entire body. I hope everyone can find this good book!

As time goes by, I will start to care about health issues. I noticed this book from a blogger, which subverted my previous wrong concept of diet. So every time I read a new chapter, I will keep it in mind and start to practice it and observe the changes in my body. I also realized the advantages and disadvantages of sugar and the importance of insulin. I think I will continue to implement this sugar control goddess plan in the future to make myself better~

This book is very professional. I was diagnosed with gestational diabetes when I was 35 years old and had my second child. By the 32nd week, I gained 35 pounds during pregnancy, especially last month when I gained 10 pounds. This month I started to follow this book to control my diet. My blood sugar is now very stable. I only gained one pound in half a month, and I feel very relaxed!

Be prepared to change your eating habits, Eating order: vinegar ~ fiber ~ protein/fat ~ starch Fruit: Eating berries can make blood sugar more stable Walk/exercise 40 minutes after meals Not only eat food, but also eat it according to the categories in the order, even if it is a snack

1. Drink a glass of warm water + vinegar before meals (Principle: Acetic acid can delay glucose absorption) 2. Use the "protein base method" to eat takeout: choose meat and vegetables first, then eat rice last 3. Replace roasted sweet potatoes with steamed sweet potatoes (GI value difference is 30! Roasted sweet potatoes will become more gelatinous) 4. Change snacks to chia seed pudding (champion case: Aunt Lin reduced her insulin by 60%) 5. Stretch 25 minutes after a meal (effective during the golden exercise time)

2025.8.26 12:43 After listening, it's very good. If our blood sugar is slightly higher, we can try what is introduced in the book. Pay attention to the order of food intake when eating. If you stick to it for a while, there may be changes.

The credibility of what you originally knew will be much higher if you see concrete scientific confirmation. 1. Vegetables-protein-staple food first 2. Drink vinegar before meals and exercise after meals. 3. Don't add random meals. Eat concentrated meals to give your stomach and intestines time to rest. Desserts can be eaten after meals.

Record what you learned from the book 1. Eat vegetables, proteins, fats, carbohydrates and sugars in this order 2. Eat vegetables before you want to eat 3. Blood sugar stable breakfast: protein + vegetables + fat 4. All sugar is the same 5. Snacks should be eaten after meals 6. Drink some apple cider vinegar before meals 7. Exercise after meals is greater than exercise before meals 8. Eat carbohydrates with vegetables, proteins and fats 9. The first five ingredients in the snacks list include sugar, which is very sweet.

Popularize science on the production, decomposition, transformation and effects of sugar in the human body, how some common hazards are caused, and then adjust and control it to stabilize the blood sugar curve. Reconsidering daily eating habits is of great help to personal and family lifestyles.

This book will help healthy people understand how the glucose in the food they eat affects human blood sugar. How glucose is transformed and utilized in the human body. Why healthy people need to pay attention to glucose. Only by actually reading this book will you understand the reasons why ordinary people need to control sugar. Why we need to make scientific choices about the food we eat.

I am worried about my blood sugar fluctuations, and this book opened the door to a new world for me [Admiration]. After my own practice, the tips in this book are indeed very effective! [Like] Great! Thanks to the author! [Love]

This book is beyond my knowledge. I followed the meal order in the book and tried it for two days. I was overjoyed. It made me energetic, who always felt tired and lack of energy, and swept away the powerlessness, depression and overeating in the past. I want to keep eating like this. It is really useful. Thank you very much to the author for dedicating such a good work [Like][Like][Like][Like][Like][Like]

The sharing in the book is enlightening. It turns out that the order of eating is so important, and there are so many practical tips on eating for good health. After reading it, I really learned a lot, and I hope I can apply it to my own life and benefit from it.

Very objective and useful

Only by understanding your body can you understand yourself better...

Vegetables (fiber), throughout this book, everything else is supplementary in my opinion. Fiber and vinegar can be tried first.

The right order to eat: fiber, protein, fat, carbohydrates Drink some vinegar before meals to keep blood sugar stable Fruit snacks and desserts to eat after meals

Easy to understand, ready for practice

It truly makes people understand the meaning of sugar control and is worth reading by everyone.

It's very beautiful and easy to understand. It clearly explains the unfamiliar biochemistry and medical knowledge with vivid metaphors.

It's very good and easy to understand. Some of the concepts in it are very novel and very helpful to our daily diet.

The underlying logic of sugar control is explained very clearly. It's a great book.