Here are 6 tips to help control blood sugar better after Tet:
Prioritize foods with a low glycemic index (GI)
The GI reflects the rate at which a food raises blood sugar. Foods with a low GI help control blood sugar better. Some ideal choices include: oats, chia seeds, lentils, green vegetables and low-sugar fruits such as grapefruit and apples.
How to use: Replace white rice with brown rice, sweet potatoes or quinoa.
Add foods rich in fiber
Fiber helps slow down the absorption of sugar into the blood, stabilizing blood sugar. According to the World Health Organization (WHO), an adult needs to consume at least 25-30g of fiber per day.
How to use: Eat plenty of green vegetables, beans, flax seeds and whole grains.
Divide meals to control blood sugar
Eating a large meal can cause blood sugar to spike. The Canadian Diabetes Association recommends eating 4-6 smaller meals a day to keep blood sugar levels stable.
How to use it: Eat lighter main meals and add healthy snacks like unsweetened yogurt, nuts or low-sugar fruits.
Limit processed foods and refined sugars
Processed foods like candy, soft drinks, and fast food are high in sugar and refined carbohydrates, which can quickly raise blood sugar. According to the American Journal of Clinical Nutrition, consuming too much refined sugar can increase your risk of type 2 diabetes.
How to use it: Choose fresh, home-cooked foods with natural seasonings to minimize hidden sugars in your diet.
Incorporate protein and healthy fats into your meals
Protein and healthy fats help maintain a feeling of fullness for a long time, limiting excessive starch consumption. According to the US National Institute of Nutrition, supplementing protein from fish, chicken, soybeans and healthy fats from olive oil and avocados will help balance blood sugar.
How to use it: Add healthy sources of protein and fat to every meal.
Drink enough water and limit sugary drinks
Water helps support glucose metabolism and reduces the risk of dehydration, which can increase blood sugar levels. According to the British Dietetic Association (BDA), drinking enough water helps the kidneys eliminate excess sugar from the blood.
How to use: Drink at least 1.5-2 liters of water per day, avoid soft drinks and canned fruit juices.
