Doctor warned about the danger of the habit of eating everything down to the last spoon

The habit of eating food until the last spoonful seems harmless, but over time it can lead to metabolic disorders. Even a few extra spoonfuls can raise blood sugar levels and cause additional insulin release, therapist Olga Chistik told "Gazeta.Ru".

As BAKU.WS reports with reference to Gazeta.ru, according to the specialist, the brain perceives the amount of food on the plate as the norm, so the larger the portion, the more a person eats - even without feeling hungry. Studies confirm that increasing portion size consistently leads to increased calorie consumption, regardless of gender, body weight, and food composition. The habit of eating everything on the plate is formed in childhood and turns into automatic behavior: a person continues to eat even after feeling full. This is often accompanied by guilt for "unfinished food" and beliefs like "you can't throw away food," which interferes with developing a healthy relationship with the feeling of satiety. As a result, normal-looking portions become the cause of regular overeating.

As Chistik noted, an additional 2-3 spoonfuls of rice, pasta, or mashed potatoes contain approximately 20 grams of carbohydrates. For white rice, this is equivalent to about 14 units of glycemic load - an indicator reflecting how quickly glucose levels rise after eating.

"Even such a small excess affects the postprandial (after eating) curve: the sugar level rises higher, and the pancreas is forced to secrete more insulin. If this happens regularly, cells gradually lose sensitivity to the hormone, and the body has to produce more and more insulin to lower sugar levels. Over time, a stable behavior pattern forms in which the brain demands eating 'to the end,' although the body has already received enough energy," the doctor explained.

Insulin helps glucose enter cells where it is used as an energy source. However, with excessive hormone production, cell sensitivity decreases, and glucose absorption worsens.

"The body begins to produce even more insulin to compensate for the increase in sugar, and this process turns into a vicious circle. Gradually, insulin resistance develops - a condition in which sugar remains in the blood, and the pancreas works with overload. Even if tests are still normal, hormonal disruptions are already starting," Chistik warned.

Insulin resistance can occur not only in overweight people. Its early signs include drowsiness 30-90 minutes after eating, cravings for sweets or coffee, brain fog, and fat accumulation in the abdominal area. Sometimes dark velvety pigmentation appears on the neck and armpits - acanthosis, associated with excess insulin.

The doctor also attributes blood pressure spikes, feeling hungry in the morning after a heavy dinner, sharp energy fluctuations, and fatigue after eating to early signals. The risk group includes people with a hereditary predisposition to diabetes, women with polycystic ovary syndrome, patients with sleep apnea, hypertension, and low physical activity.

To avoid such problems, Chistik advises against the habit of eating "by inertia." An effective approach is the "80% plate" principle: stopping when you're not quite full.

"The satiety signal comes with a 10-20 minute delay, so it's important to eat slowly and pause before adding more. Half the plate should preferably be filled with non-starchy vegetables, a quarter with protein, and a quarter with carbohydrates. If you want dessert, it's better to eat it after the main course and in small amounts. This approach reduces the load on the pancreas and helps maintain stable blood sugar levels," the doctor emphasized.

If drowsiness after eating, constant cravings for sweets, and an increase in waist size have become commonplace, you should consult an endocrinologist.

"Insulin resistance can be reversed in the early stages - it's enough to adjust your diet and lifestyle. It's also important to normalize sleep and stress levels, as both factors directly affect metabolism and insulin sensitivity. The main thing is to listen to your body's signals and not strive for a 'clean plate' at any cost," the expert concluded.