Blood sugar levels often increase after eating is a normal phenomenon. However, if this condition occurs frequently and for a long time, it can lead to many dangerous complications such as damage to blood vessels, cardiovascular, kidneys and nerves, even in people who have not been diagnosed with diabetes.
Dr. Anoop Misra, a diabetes specialist at Fortis C-DOC Hospital (India), said that eating protein such as whey protein (25-55g) about 30 minutes before meals high in carbohydrates can help slow down the digestive process and increase insulin secretion. Thereby stabilizing blood sugar.
Combined with good fats such as olive oil or almond oil also helps slow down stomach emptying and prolong glucose absorption time.
In a study conducted in India, 20g of almonds consumed before meals helped reduce post-meal blood sugar levels by up to 25.8 mg/dL, lower HbA1c ( tri-month blood sugar average) by 0.4%, and improve insulin sensitivity.
After three months, nearly 30% of participants returned to normal blood sugar levels without any signs of dangerous hypoglycemia.
Not only protein and fat, fiber from vegetables also plays an important role. Eating vegetables, especially those such as okra, bitter melon, jackfruit or fenugreek 10 to 30 minutes before eating starch helps reduce blood sugar levels after eating by up to 49%.
A large salad meal (with flaxseed) before main meals is a useful choice for those who do not use almonds or whey protein.
Finally, to control carbohydrate intake, experts recommend eating rice and starch after a full belly, this is to automatically reduce the portion. If you eat rice, you should combine it with protein such as beans or lentils to balance blood sugar.
A simple strategy, eating the right foods in reasonable order can bring clear results in controlling blood sugar, especially for people at risk of diabetes or being treated for this disease.
