Limit foods containing refined starches
Refined carbohydrates like white bread, white rice, pasta, and pastries have a high glycemic index (GI), causing a rapid rise in blood sugar after eating. According to a study in the American Journal of Clinical Nutrition, people who consume a lot of refined carbohydrates have a 30% higher risk of developing type 2 diabetes than those who eat less.
Solution: Switch to whole grains like brown rice, whole wheat bread, sweet potatoes, and oats.
Combine starch with fiber and protein to slow the absorption of sugar into the blood.
Eat plenty of fiber-rich foods
Fiber helps slow the absorption of sugar into the blood, improves insulin sensitivity, and keeps you feeling full longer. According to research from the American Heart Association (AHA), a diet rich in fiber reduces the risk of type 2 diabetes by up to 25%.
Foods rich in fiber should be supplemented: Green vegetables: broccoli, spinach, kale.
Beans: lentils, chickpeas, black beans.
Low sugar fruits: apples, pears, grapefruit.
Seeds and whole grains: chia seeds, flax seeds, oats.
Control added sugars
Research from the World Health Organization (WHO) shows that consuming too much added sugar is linked to an increased risk of obesity and type 2 diabetes.
Sugary drinks like soft drinks and fruit juices can cause blood sugar levels to rise rapidly.
Solution: Limit consumption of refined sugar from candy and soft drinks.
Replace with natural sweeteners like stevia.
If sweetness is needed, use fresh fruit instead.
Boost healthy protein
Protein helps keep blood sugar levels stable by slowing the rate at which carbohydrates are digested. According to research from the National Institute of Nutrition, getting enough protein can reduce cravings, control weight, and prevent diabetes from progressing.
Healthy protein sources: Fatty fish like salmon, mackerel.
White meat like chicken breast, lean meat.
Tofu, lentils, almonds.
Maintain regular eating habits
Irregular eating, skipping breakfast, or eating late at night can cause blood sugar imbalances. People who eat late at night are 55% more likely to develop insulin resistance than those who eat early at night.
Solution: Maintain regular meals, especially do not skip breakfast.
Limit late night eating, have dinner before 7pm.
Divide meals into 4-5 times/day to maintain stable blood sugar levels.
