Some foods are more conservative. When these foods are consumed, we feel hungry later.
Foods such as legumes, grains, whole wheat brown bread, whole wheat rice and pasta, vegetables and fruits rich in complex carbohydrates make us feel hungry for a longer time. These foods are also rich in fiber. The fiber they contain prevents blood sugar from rising quickly. When a food containing carbohydrates is consumed, blood sugar rises and the brain signals the pancreas to reduce blood sugar by immediately secreting the hormone 'insulin'. The function of insulin is to bring sugar from the blood into the cell. When blood sugar enters the cell, blood sugar drops and hunger begins again. To prevent blood sugar from falling after iftar, care should be taken to consume foods with low glycemic index.
Which Foods Keep You Full
We especially recommend foods with low glycemic index to reduce the feeling of hunger during Ramadan. Foods with a low glycemic index are foods with whole grains and plenty of fiber. These are whole wheat bread, rice, pasta, legumes and vegetables.
Foods containing starch (potatoes, bread, rice, corn) have a high glycemic index.
Soluble fiber has a low glycemic index and prevents carbohydrate absorption. It has a reducing effect. Eating slowly will slow down digestion and absorption, resulting in a lower glycemic response.
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