Switch to Whole Grains!
These parts of the grain have been shown to contain most of the beneficial nutrients that many of us lack today, such as iron, B vitamins and magnesium which are essential nutrients for energy (Joseph E. Pizzorno Jr., 2008).
It is therefore quite important to eat those grains in the closest form to that they were created in. Common examples are brown rice, oats, barley, wholemeal, and multi-grain bread.
Eat Regular Meals
Eating more frequent, but smaller meals have been shown to help control your blood sugar as opposed to skipping meals and eating a bigger meal later in the day (Liska, 2004).
Psychologically, you won’t feel the need to fill your stomach when you know that you will soon have another meal or snack.
Physically, your body is affected by a concept known as “The second meal effect”, which is the ability of one meal to improve the glucose tolerance of the next meal.
Studies show that eating a balanced breakfast that is slowly absorbed leads to a slower rise in blood sugar levels, a reduced insulin response, and a lower glycemic response after lunch. (Liska, 2004)
I believe this concept is a key to help us follow in the footsteps of our beloved prophet (PBUH) when he said:
“No human ever filled a vessel worse than the stomach. Sufficient for any son of Adam are some morsels to keep his back straight. But if it must be, then one third for his food, one third for his drink and one third for his breath.” Narrated by Ahmad, At-Tirmidhi, An-Nasaa’I, Ibn Majah – Hadith Sahih.
Re-adjust Your Plate
Remember, eating healthier does not mean depriving yourself and feeling hungry. On the contrary, it simply means filling up on the right choices.
A simple solution for this is to include the right ratios of protein, essential fats, and complex carbohydrates (from vegetables as well as starch).
The plate above by the Harvard School of Public Health gives very useful advice on what a healthy plate should contain.
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