Sugar spikes They do not only affect people with diabetes. We all need to be careful with them, as they are associated with Mood swings, fatigue, increased hunger and, in the long term, with a increased risk of obesity, type 2 diabetes and cardiovascular problemsSo how can we avoid these glucose spikes? A Japanese dietary habit could offer a simple and effective solution: Add rice vinegar to meals
After eating, carbohydrates are transformed into glucose, which enters the blood and causes the sugar level to rise. To balance it, the pancreas releases insulinwhich helps cells absorb glucose. But when blood sugar levels rise too quickly and suddenly, the body can suffer from various problems, especially in people with diabetes, who do not produce enough insulin or are resistant to it. These frequent spikes can cause nerve damage.vision problems, affect the kidneys and increase the risk of heart disease.
Rice vinegar: a key ingredient in the Japanese diet
Japan is known for having one of the longest-lived populations in the world.and Okinawaone of the blue zones of the planet, is famous for hosting a exceptional number of centenarians. Many studies have shown that the Japanese diet, rich in fresh and balanced foods, plays a fundamental role in the health and longevity of its population. Within this diet, rice vinegar is a traditional ingredient that stands out for its benefits.
Rice vinegarwhich has more than 6,000 years oldis made from the fermentation of rice or derived products such as sake. This process converts sugars into alcohol, which then transforms into acetic acid, the component responsible for the benefits of vinegar. According to studies, acetic acid can help reduce glucose absorption by 20% to 30% 45 minutes after a mealwhich is particularly beneficial when it comes to avoiding blood sugar spikes.
How does rice vinegar work?
Rice vinegar slows down the passage of glucose from the intestine into the bloodstream.which prevents sugar levels from rising rapidly after eating. This gradual action is crucial to keeping glucose levels stable and preventing spikes that can cause metabolic problems. Although all vinegars contain acetic acid and share this benefit, rice vinegar has a particular advantage: Its softer and sweeter flavor makes it more pleasant to the palate.making it an easy condiment to incorporate into everyday meals.
Additional benefits of rice vinegar
In addition to its ability to regulate blood sugar levels, rice vinegar offers other health benefits. The acetic acid present in vinegar stimulates the production of stomach acids and digestive enzymes.which facilitates digestion and improves the absorption of nutrients. It also has antimicrobial properties, helping to slow the growth of bacteria and viruses, making it an excellent natural preservative when used to pickle or preserve foods.
Besides, Rice vinegar is rich in amino acidswith 20 different ones, nine of which are essential for the human body. These amino acids are essential for the formation of proteins, essential for the maintenance of muscles, bones and tissues. It also contains antioxidants, which help fight cell damage caused by free radicals, and citric acidwhich strengthens the body’s defenses and improves iron absorption, especially in plant-based foods like spinach.
How to incorporate rice vinegar into your diet
Rice vinegar is a versatile ingredient that can be easily integrated into various recipes. The Japanese commonly use it to season rice when preparing sushi, but it can also be used in salads or vegetables as a substitute for heavier sauces. Another option is to use it for pickling vegetables such as cucumbers, carrots or radishes, which not only improves their flavour, but also adds preservative properties.
Marinating meats with rice vinegar It is also an excellent choice, as it not only improves the flavor, but also helps break down proteins, making them easier to digest. This vinegar It is low in calories and fat freemaking it ideal for those looking to control their weight while enjoying a healthy diet.