Pan-fried salmon with grilled vegetables and chia seeds
Salmon is one of the ideal foods for dinner: rich in high-quality protein, omega-3 fatty acids (EPA, DHA) and carbohydrate-free.
Many studies have shown that omega-3 helps improve insulin sensitivity and reduce inflammation, thereby stabilizing blood sugar in the long term. A study from the British Journal of Nutrition shows that people who eat fatty fish at least 3 times a week have an 18% risk of increasing fasting blood sugar.
Combining fish with grilled vegetables (such as pumpkin, carrots, broccoli) and sprinkling some chia seeds will provide more fiber, magnesium and unsaturated fats to help slow down the rate of glucose absorption after eating.
Lentil soup with spinach
Lentils are a grain rich in vegetables, soluble fiber and have a low glycemic index (GI of about 32).
Beans such as lentils, green beans, and black beans have the ability to reduce blood sugar after eating up to 29% when replacing quick starch sources such as white rice or spinach.
When combining lentils with spinach (vettel), the dish not only adds iron and folate but also provides alpha-lipoic acid (ALA), an antioxidant that has been shown to help improve blood sugar control in people with type 2 diabetes.
The soup should be cooked simply, without coconut milk or ice cream, to optimize glucose control effectiveness.
Tofu with ginger sauce and stir-fried mushrooms
Tofu is a healthy plant protein source, has a very low glycemic index, and contains isoflavones and calcium that support glucose metabolism.
Eating tofu at least 4 times a week helps reduce the risk of type 2 diabetes by 17% in middle-aged people.
Combining tofu with mushrooms (such as freeze-dried mushrooms, mushrooms), stir-frying with garlic and ginger helps add natural anti-inflammatory substances, boost immunity and reduce insulin response after eating.
Ginger has also been shown in many studies to reduce HbA1c index and fasting blood sugar if used regularly.
This dish is easy to digest, light-encies, suitable for people who need to control blood sugar but still want to maintain a delicious feeling in the evening.
Nutritional tips from experts:
Eat dinner before 7:30 p.m. to avoid high blood sugar at night.
Portion control: Don't eat too much, even if the dish is healthy.
Incorporate light exercise after eating such as walking for 15-20 minutes to aid digestion and regulate glucose.
Avoid dishes high in single starch, soft drinks, fruits that are too sweet or fried in the evening.
