The harmful effects of excluding staple foods from one's diet are often underestimated. Studies have shown that moderate consumption of carbohydrates reduces the risk of premature death, while both excessive and insufficient consumption can be detrimental to health.

Not consuming staple foods can lead to several negative consequences, such as low blood sugar, anxiety, irregular menstruation, bad breath, and malnutrition.

When it comes to eating staple foods, there are three key principles to keep in mind: diversity, portion control, and balancing coarse and fine grains.

It is recommended to consume a variety of whole grains, potatoes, and legumes to ensure the intake of essential nutrients. The quantity of staple foods should be properly distributed, with adults advised to consume 250-400 grams of grains, potatoes, and legumes per day.

Additionally, it is important to include coarse grains in one's diet, accounting for about a third of the total staple food intake. In a recent study, it was discovered that changing the timing of meals can significantly reduce the risk of developing type 2 diabetes. Eating breakfast before 8 a.m. was found to lower the risk by 59% compared to those who ate breakfast after 9 a.

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Therefore, it is recommended to have breakfast between 7 a.m. and 8 a.m., lunch 4-6 hours after breakfast, and dinner before 7 p.m. These timings are optimal for maintaining stable blood sugar levels. In conclusion, staple foods play a crucial role in providing necessary carbohydrates to the body.

It is essential to consume them in a healthy and balanced manner, while also paying attention to meal timings for better blood sugar management.