Zero blood sugar spikes
 |
Description
Book Introduction
- A word from MD
-
The most scientific blood sugar spike solutionThe hottest keyword in the health field these days is 'blood sugar spike'.
A leading internist draws on hundreds of research papers and clinical experience to inform you about the risks of blood sugar spikes and how to effectively manage them.
The secret to this amazing transformation, where you can lose weight and stay healthy while eating your favorite foods, lies in your blood sugar.
August 8, 2025. Health and Hobbies PD Ahn Hyun-jae
Our bodies evolved to instinctively be drawn to sweet tastes, so unless we consciously avoid sweets, we end up consuming excessive amounts of sugar.
Especially with the increasing number of sweet foods, a single drink or a single snack consumed without thinking can cause a blood sugar spike, where blood sugar rises rapidly and then falls just as quickly.
This book focuses on blood sugar spikes, the hottest health keyword these days, and contains the basic principles of blood sugar control in our bodies, as well as blood sugar control strategies that anyone can use to fit their daily lives.
In particular, it introduces scientific solutions based on hundreds of papers and clinical experience, while also introducing easy lifestyle habits that anyone can practice in their daily lives.
This is a way to stay healthy while eating your favorite foods to your heart's content, rather than holding back on the foods you like and forcing yourself to eat the foods you don't like.
Join this absurd transformation to “eat your favorite foods, lose weight, and even become healthy” by learning how to manage blood sugar spikes from Professor Youngmin Cho of Seoul National University Hospital, Korea’s top diabetes specialist.
Especially with the increasing number of sweet foods, a single drink or a single snack consumed without thinking can cause a blood sugar spike, where blood sugar rises rapidly and then falls just as quickly.
This book focuses on blood sugar spikes, the hottest health keyword these days, and contains the basic principles of blood sugar control in our bodies, as well as blood sugar control strategies that anyone can use to fit their daily lives.
In particular, it introduces scientific solutions based on hundreds of papers and clinical experience, while also introducing easy lifestyle habits that anyone can practice in their daily lives.
This is a way to stay healthy while eating your favorite foods to your heart's content, rather than holding back on the foods you like and forcing yourself to eat the foods you don't like.
Join this absurd transformation to “eat your favorite foods, lose weight, and even become healthy” by learning how to manage blood sugar spikes from Professor Youngmin Cho of Seoul National University Hospital, Korea’s top diabetes specialist.
- You can preview some of the book's contents.
Preview
index
Controlling blood sugar spikes can help you stay healthy.
Part 1.
All About Blood Sugar Spikes
Chapter 1.
Blood Sugar Spikes Infiltrate Your Daily Life
I break out in a cold sweat just after eating.
An ordinary day in the life of an office worker
Why is it called glucose?
Fuel called glucose
Glucose, the brain's favorite
Too much fuel is a problem, or at least a problem
What is a blood sugar spike?
Chapter 2.
What happens to our bodies when blood sugar spikes
The Secret of the Islets of Langerhans
How Our Body Regulates Blood Sugar
Why Blood Sugar Spikes Occur
I feel so sleepy just eating rice. Is this a blood sugar spike?
Listen to the signals your body is sending you.
The relationship between blood sugar spikes and diabetes
Chapter 3.
Blood sugar spikes and diabetes
A condition more dangerous than a blood sugar spike
Types of diabetes
Diabetes, a more frightening disease than you think
Are there warning signs of diabetes?
Changes brought about by improved lifestyle habits
Why Doctors Emphasize Weight Control
Part 2.
Operation Zero Blood Sugar Spike
Chapter 1.
Sheep: If you eat less, you gain less weight
Snack: Your body is not a trash can.
The Secret of Okinawa's Longevity Village
We live in a world with too much sweet food.
The misconception that you can eat a lot of fruit
Should carbohydrates be reduced unconditionally?
Alternative Sweeteners: Should You Eat Them with Confidence?
·We are accustomed to sweet tastes from a young age.
Chapter 2.
Speed: Eat slowly and digest slowly.
Eat little by little, often, and slowly
How to eat slowly
Could it interfere with carbohydrate absorption?
Just changing the order in which you eat can be effective.
The era of rice as the main character is over.
·How office worker Minji eats healthily
When should I eat sweet snacks?
Why Fruit Juice Is Bad for You
·A bad breakfast that causes blood sugar spikes
Chapter 3.
Type: Foods that surprisingly raise blood sugar levels
Avoid empty calories
Alcohol: A combination of carbohydrates and sugars
·Asabi, does it really work?
3 Foods That Surprisingly Raise Blood Sugar
·The most dangerous fruit we eat without thinking
So what should I eat?
Add some color to your table
Chapter 4.
Exercise: Yes, it is exercise after all.
How exercise helps control blood sugar levels
Let's start by walking for 5 minutes.
Can you gain weight just by drinking water?
NEAT: The Secret of People Who Don't Gain Weight
·Work habits for the health of office worker Yeongseon
If you have decided to start exercising seriously
Don't rest for two days in a row
·Can I exercise all at once on the weekend?
Chapter 5.
Unexpected Enemies: Stress, Sleep, and the Gut Microbiome
Stress increases blood sugar and weight.
·Is there a way to avoid stress?
If you sleep well, your blood sugar levels will also be stable.
Practical Tips for Better Sleep
·The effects of late-night snacks on our bodies
Are gut microbes the problem when it comes to weight gain?
·Where you live also affects your blood sugar level.
Part 3.
Blood Sugar Diet: A Scientific Look
Chapter 1.
Energy Balance Model: Eat Less, Gain Less
Why Blood Sugar Diets Are Trending
Calories: Energy obtained from food
Why low-fat milk was introduced
Is it common knowledge that carbohydrates make you fat?
Chapter 2.
The Carbohydrate-Insulin Model: Carbs Are the Enemy
The emergence of low-carb diets
Cutting out carbohydrates alone won't solve the problem.
What should I choose?
Common denominator of both theories: simple sugars
The era in which I must become my own doctor
Special Corner 1: The Hottest Questions About Blood Sugar Spikes
Special Corner 2: How to Use a Continuous Glucose Monitor Smartly
References
Part 1.
All About Blood Sugar Spikes
Chapter 1.
Blood Sugar Spikes Infiltrate Your Daily Life
I break out in a cold sweat just after eating.
An ordinary day in the life of an office worker
Why is it called glucose?
Fuel called glucose
Glucose, the brain's favorite
Too much fuel is a problem, or at least a problem
What is a blood sugar spike?
Chapter 2.
What happens to our bodies when blood sugar spikes
The Secret of the Islets of Langerhans
How Our Body Regulates Blood Sugar
Why Blood Sugar Spikes Occur
I feel so sleepy just eating rice. Is this a blood sugar spike?
Listen to the signals your body is sending you.
The relationship between blood sugar spikes and diabetes
Chapter 3.
Blood sugar spikes and diabetes
A condition more dangerous than a blood sugar spike
Types of diabetes
Diabetes, a more frightening disease than you think
Are there warning signs of diabetes?
Changes brought about by improved lifestyle habits
Why Doctors Emphasize Weight Control
Part 2.
Operation Zero Blood Sugar Spike
Chapter 1.
Sheep: If you eat less, you gain less weight
Snack: Your body is not a trash can.
The Secret of Okinawa's Longevity Village
We live in a world with too much sweet food.
The misconception that you can eat a lot of fruit
Should carbohydrates be reduced unconditionally?
Alternative Sweeteners: Should You Eat Them with Confidence?
·We are accustomed to sweet tastes from a young age.
Chapter 2.
Speed: Eat slowly and digest slowly.
Eat little by little, often, and slowly
How to eat slowly
Could it interfere with carbohydrate absorption?
Just changing the order in which you eat can be effective.
The era of rice as the main character is over.
·How office worker Minji eats healthily
When should I eat sweet snacks?
Why Fruit Juice Is Bad for You
·A bad breakfast that causes blood sugar spikes
Chapter 3.
Type: Foods that surprisingly raise blood sugar levels
Avoid empty calories
Alcohol: A combination of carbohydrates and sugars
·Asabi, does it really work?
3 Foods That Surprisingly Raise Blood Sugar
·The most dangerous fruit we eat without thinking
So what should I eat?
Add some color to your table
Chapter 4.
Exercise: Yes, it is exercise after all.
How exercise helps control blood sugar levels
Let's start by walking for 5 minutes.
Can you gain weight just by drinking water?
NEAT: The Secret of People Who Don't Gain Weight
·Work habits for the health of office worker Yeongseon
If you have decided to start exercising seriously
Don't rest for two days in a row
·Can I exercise all at once on the weekend?
Chapter 5.
Unexpected Enemies: Stress, Sleep, and the Gut Microbiome
Stress increases blood sugar and weight.
·Is there a way to avoid stress?
If you sleep well, your blood sugar levels will also be stable.
Practical Tips for Better Sleep
·The effects of late-night snacks on our bodies
Are gut microbes the problem when it comes to weight gain?
·Where you live also affects your blood sugar level.
Part 3.
Blood Sugar Diet: A Scientific Look
Chapter 1.
Energy Balance Model: Eat Less, Gain Less
Why Blood Sugar Diets Are Trending
Calories: Energy obtained from food
Why low-fat milk was introduced
Is it common knowledge that carbohydrates make you fat?
Chapter 2.
The Carbohydrate-Insulin Model: Carbs Are the Enemy
The emergence of low-carb diets
Cutting out carbohydrates alone won't solve the problem.
What should I choose?
Common denominator of both theories: simple sugars
The era in which I must become my own doctor
Special Corner 1: The Hottest Questions About Blood Sugar Spikes
Special Corner 2: How to Use a Continuous Glucose Monitor Smartly
References
Detailed image
Into the book
Glucose is problematic whether it is too little or too much.
To maintain health, it is essential to control blood sugar levels within a certain range.
Our body has a system that basically regulates blood sugar levels, but the moment this system breaks down, metabolic diseases occur.
Just as a car needs to be properly fueled to run smoothly, our bodies need to regulate the amount of glucose we consume to avoid excess or deficiency.
--- p.38, 「Part 1-1.
From "Blood Sugar Spikes, Infiltrating Your Daily Life"
Although there is no official position from the academic community yet, blood sugar spikes can be summarized as follows:
The minimum standard is that a person without diabetes is considered to have a blood sugar spike if ① the postprandial blood sugar level rises by more than 50 mg/dL compared to the fasting blood sugar level or ② the postprandial blood sugar level rises by more than 140 mg/dL.
Applying this criterion, most of the data from the general public, who worry that even a small increase in blood sugar is a blood sugar spike, is a normal postprandial blood sugar response.
--- pp.40~41, 「Part 1-1.
From "Blood Sugar Spikes, Infiltrating Your Daily Life"
People who are predisposed to developing diabetes are also more likely to experience blood sugar spikes.
And when someone like this experiences repeated blood sugar spikes, it means two things.
First, you often eat foods that cause high blood sugar levels.
Second, we are gradually losing our ability to control blood sugar levels.
People with perfectly normal glucose processing abilities rarely experience blood sugar spikes.
--- p.61, 「Part 1-2.
From "What Happens to Our Body When Blood Sugar Spikes"
It's not necessary to completely cut out carbohydrates.
Carbohydrates are an important source of energy for our body, so reducing them unconditionally is not the solution.
The problem depends on what carbohydrates you consume and how you consume them.
The key is not to turn carbohydrates into enemies, but to choose whole, unprocessed carbohydrates.
(Omitted) That is, when choosing carbohydrates, it is best to keep in mind carbohydrates that are slow to digest and absorb.
A diet centered around complex carbohydrates, which raise blood sugar levels slowly, keep you feeling full for a long time, and provide a variety of nutrients.
--- p.98, 「Part 2-1.
Sheep: From "Eat less, gain less weight"
The key is not to completely eliminate sweetness, but to restore your sensitivity to it and make conscious choices about it.
The less we eat sweets, whether sugar or sweeteners, the more satisfied our brains become with natural sweetness.
Returning to that body, isn't that the true meaning of 'zero'?
--- p.102, 「Part 2-1.
Sheep: From "Eat less, gain less weight"
When you eat slowly, less food goes down into your stomach, which means less food goes back down into your duodenum and small intestine.
Accordingly, the amount of carbohydrates absorbed through the duodenum and small intestine is reduced.
It's like when items come in on a conveyor belt at a factory at a reasonable speed, there's no problem for workers to handle them.
That is, when food comes in slowly, our body can handle it well.
--- p.109, 「Part 2-2.
Speed: Eat slowly and digest slowly.
Let's apply the principle of 'full color' to our dining table.
Even when boiling ramen, don't just boil the ramen. Add green onions and bean sprouts and crack a yellow egg into it.
It looks much more appetizing and is nutritionally complementary.
If you eat chicken, try adding salad.
If you mix the yellow of chickpeas with the red of tomatoes and the green of lettuce, it looks much better and the nutritional balance is better.
--- p.140, 「Part 2-3.
Chapter 3.
Type: Foods that surprisingly raise blood sugar levels
Long-term weight loss isn't just a lifestyle issue; it's a biological struggle that requires constant metabolic resistance.
So, the more weight you lose, the harder you have to work to avoid gaining it back.
If you find it difficult to manage your weight on your own, this is why we recommend regularly seeking professional help.
--- p.152, 「Part 2-4.
Exercise: Yes, in the end it is exercise.
Stress affects not only blood sugar but also weight.
Chronic stress causes visceral fat to accumulate in the abdomen through persistently elevated cortisol levels and changes the way we store energy.
When people are under excessive stress, they usually react in two ways.
Eat more or don't eat at all.
In the former case, you strongly crave high-calorie foods such as sweets, salty foods, and fatty foods.
Foods that are high in energy density but low in nutrients lead to weight gain.
It's the same reason I've never seen anyone say, "Eating cucumbers or other vegetables relieves my stress."
--- pp.166~167, 「Part 2-5.
From "Unexpected Enemies: Stress, Sleep, and the Gut Microbiome"
There is one blood sugar bomb that I see very often in my clinic.
It's mixed coffee.
There are many people who drink several cups a day.
One bag of mixed coffee contains about 5 to 7 grams of sugar.
Also, mixed coffee contains creamer, right? Because it's a fatty ingredient, it's high in calories.
So, for my patients in the clinic, if they drink coffee, I recommend black coffee.
--- p.215, 「Special Corner 1.
Among the hottest questions about blood sugar spikes:
It's difficult to pinpoint just one of diet, exercise, sleep, and stress management as the most important.
These four are intertwined and all are important.
Also, what is more important varies from person to person, so it is more important to know what areas you are weak in and work on them.
Since you can't fix a problem if you don't know it, try monitoring it by simply writing down your meals, exercise, sleep, and stress levels in a notebook.
--- p.231, 「Special Corner 1.
Among the hottest questions about blood sugar spikes:
For healthy people, the ability to interpret and utilize the data from a continuous glucose monitor is far more important than the ability to use it.
Trying to judge health solely on blood sugar levels is an overgeneralization, and it leaves unrelated but harmful health factors, such as saturated fat, trans fat, and sodium intake, out of the picture.
(Omitted) In other words, continuous blood glucose monitoring devices are more than just numbers; they are valuable to people who understand and can change their bodies.
It only becomes effective when you have a strong motivation to change your habits, an attitude to accept data, and the ability to apply it to your daily life.
To maintain health, it is essential to control blood sugar levels within a certain range.
Our body has a system that basically regulates blood sugar levels, but the moment this system breaks down, metabolic diseases occur.
Just as a car needs to be properly fueled to run smoothly, our bodies need to regulate the amount of glucose we consume to avoid excess or deficiency.
--- p.38, 「Part 1-1.
From "Blood Sugar Spikes, Infiltrating Your Daily Life"
Although there is no official position from the academic community yet, blood sugar spikes can be summarized as follows:
The minimum standard is that a person without diabetes is considered to have a blood sugar spike if ① the postprandial blood sugar level rises by more than 50 mg/dL compared to the fasting blood sugar level or ② the postprandial blood sugar level rises by more than 140 mg/dL.
Applying this criterion, most of the data from the general public, who worry that even a small increase in blood sugar is a blood sugar spike, is a normal postprandial blood sugar response.
--- pp.40~41, 「Part 1-1.
From "Blood Sugar Spikes, Infiltrating Your Daily Life"
People who are predisposed to developing diabetes are also more likely to experience blood sugar spikes.
And when someone like this experiences repeated blood sugar spikes, it means two things.
First, you often eat foods that cause high blood sugar levels.
Second, we are gradually losing our ability to control blood sugar levels.
People with perfectly normal glucose processing abilities rarely experience blood sugar spikes.
--- p.61, 「Part 1-2.
From "What Happens to Our Body When Blood Sugar Spikes"
It's not necessary to completely cut out carbohydrates.
Carbohydrates are an important source of energy for our body, so reducing them unconditionally is not the solution.
The problem depends on what carbohydrates you consume and how you consume them.
The key is not to turn carbohydrates into enemies, but to choose whole, unprocessed carbohydrates.
(Omitted) That is, when choosing carbohydrates, it is best to keep in mind carbohydrates that are slow to digest and absorb.
A diet centered around complex carbohydrates, which raise blood sugar levels slowly, keep you feeling full for a long time, and provide a variety of nutrients.
--- p.98, 「Part 2-1.
Sheep: From "Eat less, gain less weight"
The key is not to completely eliminate sweetness, but to restore your sensitivity to it and make conscious choices about it.
The less we eat sweets, whether sugar or sweeteners, the more satisfied our brains become with natural sweetness.
Returning to that body, isn't that the true meaning of 'zero'?
--- p.102, 「Part 2-1.
Sheep: From "Eat less, gain less weight"
When you eat slowly, less food goes down into your stomach, which means less food goes back down into your duodenum and small intestine.
Accordingly, the amount of carbohydrates absorbed through the duodenum and small intestine is reduced.
It's like when items come in on a conveyor belt at a factory at a reasonable speed, there's no problem for workers to handle them.
That is, when food comes in slowly, our body can handle it well.
--- p.109, 「Part 2-2.
Speed: Eat slowly and digest slowly.
Let's apply the principle of 'full color' to our dining table.
Even when boiling ramen, don't just boil the ramen. Add green onions and bean sprouts and crack a yellow egg into it.
It looks much more appetizing and is nutritionally complementary.
If you eat chicken, try adding salad.
If you mix the yellow of chickpeas with the red of tomatoes and the green of lettuce, it looks much better and the nutritional balance is better.
--- p.140, 「Part 2-3.
Chapter 3.
Type: Foods that surprisingly raise blood sugar levels
Long-term weight loss isn't just a lifestyle issue; it's a biological struggle that requires constant metabolic resistance.
So, the more weight you lose, the harder you have to work to avoid gaining it back.
If you find it difficult to manage your weight on your own, this is why we recommend regularly seeking professional help.
--- p.152, 「Part 2-4.
Exercise: Yes, in the end it is exercise.
Stress affects not only blood sugar but also weight.
Chronic stress causes visceral fat to accumulate in the abdomen through persistently elevated cortisol levels and changes the way we store energy.
When people are under excessive stress, they usually react in two ways.
Eat more or don't eat at all.
In the former case, you strongly crave high-calorie foods such as sweets, salty foods, and fatty foods.
Foods that are high in energy density but low in nutrients lead to weight gain.
It's the same reason I've never seen anyone say, "Eating cucumbers or other vegetables relieves my stress."
--- pp.166~167, 「Part 2-5.
From "Unexpected Enemies: Stress, Sleep, and the Gut Microbiome"
There is one blood sugar bomb that I see very often in my clinic.
It's mixed coffee.
There are many people who drink several cups a day.
One bag of mixed coffee contains about 5 to 7 grams of sugar.
Also, mixed coffee contains creamer, right? Because it's a fatty ingredient, it's high in calories.
So, for my patients in the clinic, if they drink coffee, I recommend black coffee.
--- p.215, 「Special Corner 1.
Among the hottest questions about blood sugar spikes:
It's difficult to pinpoint just one of diet, exercise, sleep, and stress management as the most important.
These four are intertwined and all are important.
Also, what is more important varies from person to person, so it is more important to know what areas you are weak in and work on them.
Since you can't fix a problem if you don't know it, try monitoring it by simply writing down your meals, exercise, sleep, and stress levels in a notebook.
--- p.231, 「Special Corner 1.
Among the hottest questions about blood sugar spikes:
For healthy people, the ability to interpret and utilize the data from a continuous glucose monitor is far more important than the ability to use it.
Trying to judge health solely on blood sugar levels is an overgeneralization, and it leaves unrelated but harmful health factors, such as saturated fat, trans fat, and sodium intake, out of the picture.
(Omitted) In other words, continuous blood glucose monitoring devices are more than just numbers; they are valuable to people who understand and can change their bodies.
It only becomes effective when you have a strong motivation to change your habits, an attitude to accept data, and the ability to apply it to your daily life.
--- pp.241~242, 「Special Corner 2.
From “How to Use a Continuous Glucose Monitor Smartly”
From “How to Use a Continuous Glucose Monitor Smartly”
Publisher's Review
★ ★ ★ Appearance on EBS's "Name" and "Your Precious Body," tvN's "You Quiz," and KBS's "Secret of Birth, Aging, Illness, and Death" ★ ★ ★
★ ★ ★ Highly recommended by Professor Jeong Seon-geun, forensic pathologist Professor Yoo Seong-ho, and Chosun Ilbo reporter Kim Cheol-jung! ★ ★ ★
“I want to lose weight while eating the food I like.”
I want to grow old slowly and healthily… .
“Watch out for the blood sugar spikes that make all this possible!”
Everything you need to know about blood sugar spikes that control our daily lives, from eating to exercise to sleep.
◆ "Repeated blood sugar spikes are a sign that your body is failing."
A world overflowing with sweet things,
If you don't go against the brain's instinct to be attracted to sweets,
Our bodies are completely ruined!
According to a report by the Korean Diabetes Association, the prevalence of diabetes among adults aged 30 years or older is 15.5%, meaning that approximately 5 million people suffer from diabetes, and 41.1%, or approximately 12 million people, are in the pre-diabetic stage.
That is, 56% of adults over 30 years of age need blood sugar management.
In particular, the prevalence of diabetes increases to 29.8% among those aged 65 and older, and the prevalence of pre-diabetes is 47.7%, which means that more than half of the elderly have diabetes or its pre-stage.
?
Moreover, there has never been a time in human history when there has been such an abundance of sweet foods as there is now.
According to the 2020 Korean Nutrient Intake Standards, daily sugar intake should be kept below approximately 50g.
However, sweet drinks such as cream coffee, soft drinks, and fruit juices that you buy and drink without thinking at coffee shops or convenience stores often approach this standard with just one glass.
In particular, sugar intake through these foods can easily cause blood sugar spikes, where blood sugar rises rapidly and then falls sharply again.
The problem is that our bodies evolved to be attracted to sweet tastes, so unless we consciously avoid sweet foods, we end up consuming too much sugar.
Excessive sugar intake leads to blood sugar spikes, which are converted into fat and stored in the body.
That's why, even if you don't have a problem now, you should continue to pay attention to your blood sugar and reduce your intake of sweet foods.
This is precisely why Professor Cho Young-min of Seoul National University Hospital wrote a book on blood sugar spikes that everyone should read, not just a book for diabetics.
This book is significant in that it contains the principles of how our bodies regulate blood sugar and management methods that can be easily followed in daily life, and is the first book in Korea to directly address blood sugar spikes.
◆ “What exactly is a blood sugar spike?”
“Does controlling blood sugar really help you lose weight?”
“Do people without diabetes need to take care of it?”
“Zero Sugar Products and Asabi: Are They Really Effective?”
The best internal medicine doctor in our country has verified it through hundreds of papers and clinical experiences.
The most scientific blood sugar spike solution
If you look at YouTube and social media, there is a lot of content about blood sugar spikes, blood sugar management, and blood sugar diet.
From broad questions like, "What exactly is a blood sugar spike?" and "Is there an optimal way to control blood sugar?" to more specific and detailed questions like, "Does eating asabi reduce blood sugar spikes?" and "How much dessert or bread should I eat?", the questions are endless.
However, since each person who answers has slightly different opinions on whether it is effective or not, the more I come across it, the more confused I become.
Professor Youngmin Cho, who is considered a leading expert in internal medicine in Korea, especially in the field of diabetes, has also been asked countless questions in his clinic, in interviews, and at lecture halls.
The reason why it is difficult to answer about blood sugar spikes is because blood sugar response varies from person to person, and blood sugar can be controlled only through diet and lifestyle changes that take this into account.
In other words, the specific prescription for blood sugar control may vary from person to person.
Nevertheless, there are certainly universal and scientific methods of blood sugar management based on the most basic principles of the human body.
This book focuses on the most common questions Professor Cho Young-min receives, and contains scientific and practical advice reflecting the latest research findings and clinical experience.
In particular, it is characterized by the fact that anyone can apply and utilize it to fit their daily life because it explains the blood sugar control system based on the basic principles of the human body.
This book, which consists of three parts, introduces the basic principles of blood sugar spikes in Part 1, and contains specific lifestyle tips to control blood sugar based on these principles in Part 2.
Part 3 also introduces the blood sugar diet, which is receiving a lot of attention along with blood sugar spikes, and guides readers to check their own lifestyle patterns and develop a weight management strategy that suits them.
In particular, the last section, "Hottest Questions About Blood Sugar," provides answers to 20 of the most frequently asked questions about blood sugar spikes, providing a welcome solution for confused readers.
◆ From diet, exercise, sleep, to stress management
Everything You Need to Know About Blood Sugar Spikes That Rule Our Daily Lives
“Now I have to become my own doctor.”
In the past, blood sugar levels were considered only an indicator that diabetic patients had to manage.
However, blood sugar is now the easiest to measure for modern people and is an important indicator of their current health status.
Simply understanding how blood sugar—the amount of glucose in your blood—affects your body and managing it to avoid spikes can make you very healthy.
This is because all of our daily activities, including eating, drinking, working, exercising, and sleeping, are closely related to blood sugar levels.
In other words, blood sugar management must be approached from various aspects, including diet, exercise, sleep, stress management, and gut health.
For this reason, this book covers a wide range of topics, including exercise and lifestyle in general, in addition to diet.
The biggest feature of the blood sugar spike management method proposed by Professor Cho Young-min is that it is easy to practice in daily life and can be made into a lifelong habit according to each individual's circumstances.
We don't force you to stop eating something because it's bad for your health or to start exercising right away.
He says that changes can be made simply by making improvements that you want to make and can do, such as changing the amount of food, the order in which you eat it, the type of food, and gradually increasing the amount of exercise, even if it's just for 5 minutes.
This habit of managing blood sugar ultimately leads to properly listening to 'my body's signals.'
Usually, when we have a fever or feel sick, we go to the hospital and try to get some rest, but when we get signs such as fatigue, difficulty concentrating, weight gain, insomnia, or unusual hunger, we ignore them.
However, these signals may not be a serious illness right away, but they are likely an indicator that a chronic metabolic disease is developing.
In other words, you must become your own doctor who consistently records and pays attention to the signals your body sends, such as your physical condition, weight, sleep time and quality, and the food and exercise you ate that day.
When you do so, you can experience changes such as “eating your favorite foods deliciously, losing weight, and even becoming healthier.”
This book will be your greatest guide on this journey of change.
★ ★ ★ Highly recommended by Professor Jeong Seon-geun, forensic pathologist Professor Yoo Seong-ho, and Chosun Ilbo reporter Kim Cheol-jung! ★ ★ ★
“I want to lose weight while eating the food I like.”
I want to grow old slowly and healthily… .
“Watch out for the blood sugar spikes that make all this possible!”
Everything you need to know about blood sugar spikes that control our daily lives, from eating to exercise to sleep.
◆ "Repeated blood sugar spikes are a sign that your body is failing."
A world overflowing with sweet things,
If you don't go against the brain's instinct to be attracted to sweets,
Our bodies are completely ruined!
According to a report by the Korean Diabetes Association, the prevalence of diabetes among adults aged 30 years or older is 15.5%, meaning that approximately 5 million people suffer from diabetes, and 41.1%, or approximately 12 million people, are in the pre-diabetic stage.
That is, 56% of adults over 30 years of age need blood sugar management.
In particular, the prevalence of diabetes increases to 29.8% among those aged 65 and older, and the prevalence of pre-diabetes is 47.7%, which means that more than half of the elderly have diabetes or its pre-stage.
?
Moreover, there has never been a time in human history when there has been such an abundance of sweet foods as there is now.
According to the 2020 Korean Nutrient Intake Standards, daily sugar intake should be kept below approximately 50g.
However, sweet drinks such as cream coffee, soft drinks, and fruit juices that you buy and drink without thinking at coffee shops or convenience stores often approach this standard with just one glass.
In particular, sugar intake through these foods can easily cause blood sugar spikes, where blood sugar rises rapidly and then falls sharply again.
The problem is that our bodies evolved to be attracted to sweet tastes, so unless we consciously avoid sweet foods, we end up consuming too much sugar.
Excessive sugar intake leads to blood sugar spikes, which are converted into fat and stored in the body.
That's why, even if you don't have a problem now, you should continue to pay attention to your blood sugar and reduce your intake of sweet foods.
This is precisely why Professor Cho Young-min of Seoul National University Hospital wrote a book on blood sugar spikes that everyone should read, not just a book for diabetics.
This book is significant in that it contains the principles of how our bodies regulate blood sugar and management methods that can be easily followed in daily life, and is the first book in Korea to directly address blood sugar spikes.
◆ “What exactly is a blood sugar spike?”
“Does controlling blood sugar really help you lose weight?”
“Do people without diabetes need to take care of it?”
“Zero Sugar Products and Asabi: Are They Really Effective?”
The best internal medicine doctor in our country has verified it through hundreds of papers and clinical experiences.
The most scientific blood sugar spike solution
If you look at YouTube and social media, there is a lot of content about blood sugar spikes, blood sugar management, and blood sugar diet.
From broad questions like, "What exactly is a blood sugar spike?" and "Is there an optimal way to control blood sugar?" to more specific and detailed questions like, "Does eating asabi reduce blood sugar spikes?" and "How much dessert or bread should I eat?", the questions are endless.
However, since each person who answers has slightly different opinions on whether it is effective or not, the more I come across it, the more confused I become.
Professor Youngmin Cho, who is considered a leading expert in internal medicine in Korea, especially in the field of diabetes, has also been asked countless questions in his clinic, in interviews, and at lecture halls.
The reason why it is difficult to answer about blood sugar spikes is because blood sugar response varies from person to person, and blood sugar can be controlled only through diet and lifestyle changes that take this into account.
In other words, the specific prescription for blood sugar control may vary from person to person.
Nevertheless, there are certainly universal and scientific methods of blood sugar management based on the most basic principles of the human body.
This book focuses on the most common questions Professor Cho Young-min receives, and contains scientific and practical advice reflecting the latest research findings and clinical experience.
In particular, it is characterized by the fact that anyone can apply and utilize it to fit their daily life because it explains the blood sugar control system based on the basic principles of the human body.
This book, which consists of three parts, introduces the basic principles of blood sugar spikes in Part 1, and contains specific lifestyle tips to control blood sugar based on these principles in Part 2.
Part 3 also introduces the blood sugar diet, which is receiving a lot of attention along with blood sugar spikes, and guides readers to check their own lifestyle patterns and develop a weight management strategy that suits them.
In particular, the last section, "Hottest Questions About Blood Sugar," provides answers to 20 of the most frequently asked questions about blood sugar spikes, providing a welcome solution for confused readers.
◆ From diet, exercise, sleep, to stress management
Everything You Need to Know About Blood Sugar Spikes That Rule Our Daily Lives
“Now I have to become my own doctor.”
In the past, blood sugar levels were considered only an indicator that diabetic patients had to manage.
However, blood sugar is now the easiest to measure for modern people and is an important indicator of their current health status.
Simply understanding how blood sugar—the amount of glucose in your blood—affects your body and managing it to avoid spikes can make you very healthy.
This is because all of our daily activities, including eating, drinking, working, exercising, and sleeping, are closely related to blood sugar levels.
In other words, blood sugar management must be approached from various aspects, including diet, exercise, sleep, stress management, and gut health.
For this reason, this book covers a wide range of topics, including exercise and lifestyle in general, in addition to diet.
The biggest feature of the blood sugar spike management method proposed by Professor Cho Young-min is that it is easy to practice in daily life and can be made into a lifelong habit according to each individual's circumstances.
We don't force you to stop eating something because it's bad for your health or to start exercising right away.
He says that changes can be made simply by making improvements that you want to make and can do, such as changing the amount of food, the order in which you eat it, the type of food, and gradually increasing the amount of exercise, even if it's just for 5 minutes.
This habit of managing blood sugar ultimately leads to properly listening to 'my body's signals.'
Usually, when we have a fever or feel sick, we go to the hospital and try to get some rest, but when we get signs such as fatigue, difficulty concentrating, weight gain, insomnia, or unusual hunger, we ignore them.
However, these signals may not be a serious illness right away, but they are likely an indicator that a chronic metabolic disease is developing.
In other words, you must become your own doctor who consistently records and pays attention to the signals your body sends, such as your physical condition, weight, sleep time and quality, and the food and exercise you ate that day.
When you do so, you can experience changes such as “eating your favorite foods deliciously, losing weight, and even becoming healthier.”
This book will be your greatest guide on this journey of change.
GOODS SPECIFICS
- Date of issue: August 12, 2025
- Page count, weight, size: 256 pages | 356g | 140*210*16mm
- ISBN13: 9791193904503
- ISBN10: 1193904501
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카테고리
korean
korean
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