Here are 5 fasting dishes recommended by health experts, helping to stabilize blood sugar effectively while still keeping you full for a long time, without causing a sudden increase in blood glucose.
Almond seeds
According to research by the American Diabetes Association (ADA), eating a small amount of almonds on an empty stomach can help slow down the absorption of carbohydrates in subsequent meals.
Almonds are rich in magnesium, monounsaturated fats, and protein, which help stabilize the glycemic index (GI) and reduce the risk of glucose spikes after eating.
How to use: Eat 10-15 raw or unsalted almonds, avoid sugar-stored or fried almonds.
Boiled eggs
Eggs are a food rich in protein, vitamin D and choline, and do not contain carbohydrates, so they do not increase blood sugar.
Research published in the Journal of Clinical Nutrition shows that consuming 1-2 boiled eggs between meals helps improve insulin sensitivity in people with prediabetes.
Use boiled eggs thoroughly, eat with raw vegetables or cucumbers if you want to increase fiber.
unsweetened Greek yogurt
Greek yogurt contains probiotics that support digestion and improve blood sugar metabolism. Consuming yogurt with less sugar can reduce the risk of type 2 diabetes by 18%.
This product is also rich in casein protein, which helps you feel full longer, avoiding cravings for sweetness.
How to use: 100-150g unsweetened Greek yogurt, can be eaten with 1 tablespoon chia seeds or flax seeds to increase fiber.
Avocado
Avocado is rich in monounsaturated fats and soluble fiber, which help slow down the absorption of sugar.
The Global Nutrition Research Organization noted that regularly adding avocado to snacks helps reduce HbA1c (average 3-month blood sugar level) in people with hypoglycemia.
Eat 1/4 to 1/2 fresh avocado, you can sprinkle flaxseeds or a little sea salt to enhance the flavor.
Whole wheat oats
Whole grain oats (steel-cut oats or rolled oats) contain beta-glucan - a type of soluble fiber that can slow down the absorption of glucose and improve insulin sensitivity.
According to the European Journal of Clinical Nutrition, regular consumption of oats significantly reduces fasting blood sugar and post-meal sugar.
How to use: Cook 2 tablespoons of whole grain oats with water or unsweetened nut milk, you can add a little cinnamon to increase sugar stability.
Avoid eating sweets, cookies, bottled fruit juice on an empty stomach because they can spike blood sugar, cause fatigue, difficulty concentrating, and increase the risk of diabetes.
Eat less but regularly throughout the day to maintain stable blood glucose.
Prioritize protein, good fats, and fiber in snacks to avoid strong blood sugar fluctuations.
