Since childhood, I had always been a foodie, but my love shifted more toward carbohydrate-rich meals and sugary foods. I craved them constantly, and they gave me the satisfaction I needed. Vegetables, on the other hand, were never my favorite, so I hardly included them in my meals. To me, feeding was all about satisfying hunger and cravings once my stomach was full, I felt content. However, my perspective changed drastically when I gained admission to study Human Nutrition in the university. I came to understand that food is far more than just filling the stomach rather, it plays a vital role in fueling metabolic processes and maintaining overall health.
Gradually, I began to make adjustments to my eating habits. I reduced my intake of sugary foods and replaced them with fresh fruits. Even carbonated drinks, which I once enjoyed frequently, were minimized and substituted with natural fruit juices. When it came to my meals, I adopted the MY PLATE nutritional guide taught in class. I consciously reduced the amount of carbohydrates consumed in one sitting and replaced a portion of them (like rice) with vegetables. Vegetables, being rich in fiber, not only improved digestion but also slowed gastric emptying, keeping me fuller for longer and reducing unnecessary snacking. I also learned to enrich my meals with protein sources such as crayfish and fish, depending on the dish
This shift made a remarkable difference in my health. By minimizing excessive sugar and refined carbohydrates, I noticed that the recurrent stomach upsets I used to have after consuming sweets stopped. I gained more discipline over my diet, which not only improved my well-being but also lowered my risk of developing type 2 diabetes a condition that can result from poor dietary habits or deficit knowledge on nutrition.
Through my studies, I learned that carbohydrates are not the enemy infact, they are essential because they provide energy. The key lies in the type and quantity consumed. We have simple sugars (like ripe plantain and table sugar), reducing sugars, and complex sugars. A healthy person can consume simple sugars without immediate complications, but relying too heavily on them especially in processed forms can increase the risk of diabetes with time.
Minimizing my sweet cravings and balancing my meals with fruits, vegetables, and proteins has transformed not just my feeding habits but also my outlook on nutrition. Today, I eat with purpose, discipline, and an understanding that food is medicine to the body.
Photo source credit: Mine
