Increased blood sugar after eating is the main cause of insulin resistance, type 2 diabetes and dangerous cardiovascular complications.
But according to Harvard Health Publishing, just by adjusting some simple habits, you can prevent blood sugar spikes without taking medication.
One of the tips that few people know is to eat vegetables before eating starch. When you eat green vegetables or fiber-rich foods first, they form a shelter that slows down the absorption of sugar from starch and simple sugar. Studies show that this way of eating can reduce post-meal blood sugar spikes by up to 30 - 40%.
Second, adding apple cider vinegar to your meals - about 1 teaspoon of diluted coffee or mixed with salads - helps improve insulin sensitivity and slow down the rate at which starch is metabolized. A study published in the European Journal of Clinical Nutrition shows that vinegar can reduce the glycemic index after eating by up to 34%.
In addition, gentle exercise after eating for 10-15 minutes, such as walking around the house, helps muscles absorb glucose faster, reducing the burden on the pancreas. This is an extremely effective way to control blood sugar in people with prediabetes or are being treated with drugs.
In addition, prioritize slow-absorbing starches such as oats, sweet potatoes, brown rice and incorporate enough protein into the meal to stabilize energy for a long time. Controlling blood sugar does not depend on absolute diet, but on smart choices and the right food consumption order.
