Prioritize green vegetables
Green vegetables like spinach, broccoli, and kale are high in soluble fiber, which helps stabilize blood sugar. According to research published in the Journal of Nutrition, soluble fiber helps improve insulin sensitivity and reduce blood sugar spikes after meals.
Suggestion: Add more vegetables to soups, hot pots, or make salads for Tet meals.
Eat fruit instead of sweets
Instead of sugary sweets, choose fruits like apples, oranges, pears, or grapefruit. These fruits contain both soluble and insoluble fiber, which helps control blood sugar more effectively.
Eating fruits rich in fiber reduces the risk of type 2 diabetes by 16%, according to the British Medical Journal (BMJ).
Tip: Use fruit as a dessert or snack.
Use whole grains
Whole grains like oats, brown rice and barley are much higher in fiber than refined grains.
Replacing refined grains with whole grains helps reduce the risk of post-meal blood sugar spikes.
Tip: Use brown rice or congee oats instead of white rice.
Add beans to your meals
Lentils, chickpeas, black beans, and peas are great sources of fiber. A study from the Canadian Medical Association Journal found that regular bean consumption significantly reduced blood sugar and cholesterol levels.
Suggestion: Prepare dishes such as bean soup or stewed beans for Tet meals.
Limit fried foods, increase steamed and boiled dishes
Fried foods are often low in fiber and high in calories. Instead, choose steamed, boiled, or grilled dishes with vegetables to increase fiber and reduce the risk of blood sugar spikes.
Tip: Use steamed vegetables like carrots, broccoli or sweet potatoes as a side dish.
Drink vegetable juice instead of soft drinks
Vegetable juices such as celery, carrots or beets not only provide vitamins but also add a good amount of fiber to the body. A study in Diabetes Care shows that fresh vegetable juice helps maintain stable blood sugar and reduces the risk of diabetes complications.
Tip: Drink fresh juice instead of soft drinks or sweet tea.
Add fiber-rich nuts
Almonds, walnuts, chia seeds, and flax seeds not only provide fiber, but also contain healthy fats, which help reduce inflammation and control blood sugar. According to the American Journal of Clinical Nutrition, consuming nuts can improve insulin sensitivity and reduce the risk of hyperglycemia.
Tip: Use the seeds as a snack or add to salads.
