One of the suitable options is unsweetened Greek yogurt combined with a small handful of almonds or walnuts, which both create a feeling of fullness and help limit blood sugar fluctuations after eating.
The American Diabetes Association (ADA) recommends that diabetic patients prioritize snacks containing protein and healthy fats instead of high-sugar or refined starch foods.
Unsweetened Greek yogurt contains more protein than regular yogurt, while almonds and walnuts provide unsaturated fats, fiber and magnesium. This combination helps slow down the rate of carbohydrate digestion and supports blood sugar control after meals.
In addition, nuts are also highly appreciated in a blood sugar control diet. Adding nuts such as almonds, walnuts or pistachios to the diet helps improve insulin sensitivity and reduce post-eating blood sugar levels in some groups at risk of metabolic disorders.
To prepare a healthy snack when watching the World Cup, you can use about 150g of unsweetened Greek yogurt, combined with 15-20g of almonds or walnuts.
If you want to enhance the flavor, you can add some blueberries or fresh strawberries. These fruits have a low glycemic index and are rich in polyphenols, more suitable than dried fruit or sweet syrup.
In addition to choosing food, staying up late also affects the ability to control blood sugar. Therefore, after watching a match, fans should try to make up for sleep reasonably, avoiding prolonging staying up late for many consecutive days.
Experts also recommend drinking filtered water or unsweetened herbal tea instead of soft drinks, energy drinks or caffeinated drinks.
Drinking too much caffeine at night not only affects sleep quality but can also make blood sugar control more difficult for some people.
