To think there is a poor understanding of a healthy diet?

[LivelyLemonQuoter]

I think most people think they know what a healthy diet looks like, but in reality they do not. I see so many comments on MN that demonstrate this.

The most common one is that fruit should be limited because of its sugar content. This is very bad advice. Sugar in fruit has little impact on our blood sugar levels. And most people in the UK do not eat enough fruit.

The other is concern over eating any carbs. Wholemeal bread and pasta is fine, carbs in pastry and doughnuts is not great though.

And most people need to eat more nuts. Nuts are very good for you and should be part of your regular diet.

What gets me is the fear of blood sugar spikes. Often what people are talking about is just the normal rises in blood sugar you get from eating something!
Your blood sugar naturally goes up and down during the day the idea is to eat balanced meals and snacks with carbs, protein and fats to release energy slowly.
Nobody needs to be that concerned about their blood sugar unless they are pre/diabetic or eating complete crap day in day out.

Yep

Yes. I also wonder why people who don't have diabetes or even prediabetes are testing their blood sugar after meals in the first place.

I agree @wombat,but diabetes is rising fast and people don’t seem to understand that sugar and bad carbs are very much contributing to it. A
”balanced diet” means anything to anyone, these days.

Tim Spector was in the Times this week reporting that he’s had detailed full body tests for dementia markers and he has high inflammation markers, slightly high LDL, poor blood sugar control and is apparently in the top 20% of the population for microplastics in his blood.

The High Priest of blood sugar spikes doesn’t seem to be winning the war against his genes.

Just checked out the article in the Times. Gosh, that was depressing reading! I was wondering how on earth he imbibed all the microplastics - but years of cycling in a heavily polluted city like London makes sense...

The main reason it is rising is because obesity is increasing not because people are eating fruit.

@wombat15 Agreed.

You do if you don’t feel great, are struggling to lose weight or have other symptoms.

It’s often because your blood sugar is going up and down like a yo-yo all day due to eating crappy carbohydrates and sugary snacks. Seeing that on a blood glucose monitor can help you see what spikes it (like, for me, oats.)

Imbalances in blood sugar can have real implications for how you feel and how you manage your weight, even if you’re not diabetic or pre-diabetic.

Yes. I also wonder why people who don't have diabetes or even prediabetes are testing their blood sugar after meals in the first place.

Becaiswnitnhekps to see what is vaulting sugar spikes.

I'm not diabetic and ove never measured my blood sugar but I know that I generally feel better if I keep my carb intake lower.

It's also good for people trying to lose weight. The more sugar spikes you have, the more insulin your body releases. That's a natural process, yes, but your body doesn't burn fat as efficiently when insulin is present.

I believe blood sugar issues are also linked to dementia and Alzheimer’s. Some doctors call them ‘Type 3 diabetes’.

So it pays to keep your blood sugars balanced whether or not you have diabetes or pre-diabetes for your long term health.

Oats are not for everyone.
I tried eating breakfast like you, porridge with blueberries or strawberries, flaxseed or chia seeds, and I found myself being hungry very soon and snacking on unnecessary and unhealthy things.
Plus it spiked my glucose level way to quickly.

I need to eat eggs or other proteins to keep me fuller for longer. Porridge doesn't do that

Agree. OP I fear you are making the same blanket statements as the people you are criticising.

Supermarket bread is on the whole, shite whatever colour it is

i rarely eat fruit. I can’t tolerate fructose. It shoots straight through me as it does for many people. Esp those with IBS. I don’t have IBS but I can’t eat much.

my blood tests show my levels of everything in the perfect range. I’m not lacking any nutrients.

I also don’t eat dairy. My bone density scans show I have very dense bones.

not sure what your point is

Why would you think anything is "vaulting sugar spikes" if you are not diabetic, not overweight/obese and eating a balanced diet though?

The best way to keep your blood sugars balanced is to eat a balanced diet and not be overweight or obese. Few people who have always been in the healthy weight range develop type 2 diabetes.

Because it does! I’m a healthy weight and eat a very healthy diet and am not diabetic, but if I eat oats I can literally feel the spike and crash.

This isn’t hard to understand.

This isn’t true, sorry. I know two people personally. Not everyone who’s T2 is overweight.

Exactly this. It’s quite well researched now, I’m so surprised many of the people sharing ‘knowledge’ on this thread don’t know this.

how can supermarket bread be as bad as donuts?
this is ludicrous

I expect doughnuts have a somewhat higher sugar content and contain oil, but otherwise they seem very similar:

Hovis loaf: Wheat Flour (with added Calcium, Iron, Niacin, Thiamin), Water, Yeast, Soya Flour, Salt, Preservative: E282, Emulsifiers: E472e, E471, E481; Flour Treatment Agent: Ascorbic Acid.

Krispy doughnuts: flour, water, sugar, oil (like palm or soybean), yeast, salt, and various other ingredients like emulsifiers - mono and diglycerides, carboxy methyl cellulose; Preservatives (like calcium propionate), firming agents, and acidity regulators

Both are UPF - highly refined carbs containing emulsifiers and preservatives, and neither has any nutritional value.

So what am I supposed to eat if I want a sandwich, or shouldn't I be having a sandwich at all?

Personally I rarely eat conventional sandwiches as I try to limit refined carbs. Instead I mostly have substantial salads - incorporating quinoa, lentils, beans, chickpeas.

If I do feel like a sandwich, I use Lavash wraps or middle eastern flatbreads. Though I do occasionally have a nice baguette...

No but 90% are or have been.

"Both are UPF - highly refined carbs containing emulsifiers and preservatives, and neither has any nutritional value."

Cheapsupermarket bread and cheap baked beans mostly kept us alive so far this year, so must have some nutritional value else we'd be.. erm..not here!

And we're not overweight, getting a little under tbh but hoping times will get better

The question was why are you testing your blood sugar? Presumably you don't eat oats and as you have a healthy diet why do you think you have "vaulting sugar spikes".