Here are 3 ways to keep blood sugar levels stable through eating.
Prioritize foods with a low glycemic index
A glycemic index (GI) reflects the rate at which a food's blood sugar rises after eating. Low GI foods (≤55) are digested more slowly, helping blood sugar increase slowly and stabilize for longer.
A diet rich in low GI foods helps reduce HbA1c (3-month blood sugar control index) by an average of 0.5% compared to a normal diet.
Low GI foods to choose: Brown rice, oats, sweet potatoes, lentils, green beans.
Leafy greens, broccoli, carrots, cabbage.
Berries, apples, grapefruits, pears.
Note, replacing white rice with brown rice, combining stir-fried or boiled vegetables with main meals will help stabilize blood sugar after eating.
Add protein and fiber to every meal
Protein and fiber slow down the absorption of carbohydrates, helping blood sugar not spike. Soluble fiber also feeds intestinal bacteria, improving insulin sensitivity.
Research published in the American Journal of Clinical Nutrition shows that supplementing 25-30g of fiber/day helps reduce 12-14% of fasting blood sugar in people with prediabetes.
Meals with at least 20g of lean protein (from fish, eggs, beans) help reduce post-meal blood sugar spikes by up to 25% compared to meals lacking in protein.
How to apply: Add boiled eggs, chicken breast or tofu to lunch.
Eat with boiled green vegetables or salads at every main meal.
Use chia seeds, flax seeds, walnuts as snacks to increase fiber and protein.
Divide meals, avoid leaving them too hungry or too full
The habit of skipping meals or eating too much at one time causes glucose to fluctuate strongly. Eating regularly and dividing meals into small portions helps provide stable energy, reduce the load on the pancreas and avoid sudden spikes in blood sugar.
People who divide their meals into 5-6 small meals/day have more stable blood sugar levels, reducing glucose fluctuations by up to 18% compared to people who eat 2-3 large meals.
How to do it: Eat a full breakfast with cumin starch (barley), protein (eagle) and fiber (vesicle).
Divide your snacks like unsweetened yogurt or a few almonds in the morning/ Afternoon.
Avoid eating too much in the evening, eat at least 3 hours before bed.
