Four tips for regulating your blood sugar that we learned in Italy.
In Italy, enjoying a meal isn't just about savoring delicious food; it's also about nourishing the body and seeking pleasure in la dolce vita. From the way they cook their pasta to the types of foods they pair it with, Italians have perfected the art of eating in a way that promotes a balanced lifestyle (and moderates blood sugar levels). Here are four simple yet effective healthy habits Italians have that we can all use to keep our blood sugar in check—without sacrificing flavor or pleasure.
1. Eat Al Dente
Don’t overcook your pasta! Al dente pasta is easier to digest and has a lower value on the Glycemic Index. That means the carbs absorb into your bloodstream more slowly, preventing blood sugar spikes that make you feel sluggish and crave sugar.
2. Get Your Greens In
When you’re eating something starchy like pasta, start your meal with greens like a salad with olive oil and vinegar or pickled giardiniera to improve digestion. And remember bitter is better — bitter greens like kale, radicchio and broccoli rabe are even more nutrient-dense.
3. Pair with Protein
To help you feel even fuller, pair your pasta with protein. In Italy, it’s traditional to eat a smaller portion of pasta first (primi) and your protein as the main entree (secondi). But we love this hack: halve the amount of pasta a recipe calls for, and enjoy it with a meaty ragu or bolognese.
4. Post-Meal Passeggiata
Leisurely evening strolls are a favorite pastime in Italy. This cherished tradition, called la passeggiata, is great for people-watching, socializing — and also a natural way to digest. Data has shown that even a 5-minute walk after eating a meal has a measurable effect on moderating blood sugar levels.
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