BY AMAL A . M . ELGHARBAW

Are they suitable for you ? Should you avoid them ? The answer is not as simple as a yes or no . The trick is not to eat your carbohydrates “ naked ” but rather to “ wrap them in a blanket ” of protein or fat . This simple habit can have profound effects on your health , energy levels , and even your weight .

AND ANIS NAJIHA AHMAD

International Institute for Halal Research and Training ( INHART ), International Islamic University Malaysia ( IIUM )

UNDERSTANDING CARBOHYDRATES

Carbohydrates are a primary source of energy for the body . They come in two primary forms : simple and complex . Simple carbohydrates include sugars found in foods like fruits , milk , and sweet treats , while complex carbohydrates are found in foods like grains , legumes , and vegetables .

When we consume carbohydrates , our body breaks them down into glucose molecules ( sugar ), which are then used for energy . However , the rate at which this process happens depends on the type of carbohydrate we consume .

Simple carbohydrates are broken down quickly , leading to a rapid spike in blood sugar levels . Complex carbohydrates , on the other hand , take longer to break down , resulting in a slower , more sustained release of glucose into the bloodstream .

EATING CARBS ON ITS OWN

Eating carbohydrates on their own - whether it ’ s a piece of bread , a bowl of pasta , or even a banana - can cause a quick rise in blood sugar levels . This spike is followed by a sharp drop , which can leave us tired , hungry , and craving more carbs . This cycle can be particularly troublesome if we are trying to manage our weight or maintain steady energy levels throughout the day .

When blood sugar levels spike , the body releases insulin to help bring them back down . If this happens frequently , it can lead to insulin resistance , where cells become less responsive to insulin , making it harder for the body to manage blood sugar levels . Over time , this can increase the risk of developing type II diabetes .

THE SOLUTION

The solution to this problem is surprisingly simple : don ’ t eat your carbohydrates naked . Instead , “ wrap them in a blanket ” of protein or fat . This practice slows down the digestion and

absorption of carbohydrates , leading to a more gradual rise in blood sugar levels . This not only helps keep energy levels stable but also reduces the likelihood of overeating .

Here ’ s how it works : When we eat protein or fat along with carbohydrates , they act as a buffer , slowing the digestion process . This results in a slower , more steady release of glucose into the bloodstream , preventing the rapid spikes and crashes that can leave you feeling sluggish or craving more sugar ( Inchauspé , 2022 ).

So enjoying your favourite slice of cake or dessert is possible now . A simple amendment is to consume that dessert after a meal rich in protein and fibre , such as grilled chicken with quinoa and steamed vegetables , to slow the absorption of sugar into your bloodstream .

BREAKFAST EXPERIMENT

To illustrate the impact of this approach , let ’ s look at Aminah ’ s experience . Aminah , a 40-year-old who enjoys a morning routine of a pastry and a latte , noticed her energy would crash a few hours after breakfast .

Curious about the effects on her blood sugar , she decided to measure it after eating her usual breakfast . Two hours after consuming the pastry and latte , her blood sugar level spiked to

7.8 mmol / L . After learning about the benefits of pairing carbohydrates with protein and fat , Aminah decided to try a different breakfast .

The following day , she had two eggs and 40 grams of avocado on a slice of sourdough bread , accompanied by the same latte . This time , when she checked her blood sugar two hours later , it was a normal level of 5.4 mmol / L . The difference was striking .

By adding protein from the eggs and healthy fats from the avocado , Aminah was able to slow down the absorption of the carbohydrates in the sourdough , leading to a much more stable blood sugar level .

PROPHETIC WISDOM

Interestingly , this approach is not a new concept ; it has roots in the eating practices of the Prophet Muhammad ( peace be upon him ). In several Hadiths , it is recorded that the Prophet would combine foods in a way that modern nutrition now supports .

One such example is the Prophet ’ s practice of eating dates with cucumbers . Dates are rich in natural sugars ( carbohydrates ), while cucumbers are low in calories and high in water and fibre content , which can balance the effects of the sugar .

Similarly , there are Hadiths that