Drink apple cider vinegar properly
Apple cider vinegar can help control blood sugar thanks to its ability to slow down the digestive process and limit the rate of sugar absorption into the blood. Using about 1-2 spoons after meals can help reduce HbA1c and bad cholesterol LDL levels.
Acetic acid in apple cider vinegar also helps slow the process of breaking down starch into sugar. However, diabetics should consult a doctor before using it regularly because abuse can affect tooth enamel, reduce blood potassium or have a negative impact on bones.
Prioritize foods with low glycemic index (GI)
Choosing foods with a low glycemic index is a way to help limit increased blood sugar after eating. The GI index reflects the rate at which carbohydrates are converted into glucose and absorbed into the body. Low GI foods often help stabilize blood sugar more than foods containing refined starch or high in sugar.
Adjust training time
Physical activity helps the body increase insulin sensitivity, thereby using glucose more effectively and supporting lowering blood sugar. People with diabetes should spend at least 30 minutes each day on activities such as walking, swimming, cycling or yoga.
Exercising in the afternoon or after dinner is said to be beneficial in stabilizing insulin at night, while limiting high blood sugar in the morning. Light walking after meals also helps relax the mind and reduce pressure after a long day of work.
Limit eating a lot of starch in the evening
Starch is still necessary for the body, but people with diabetes should control their consumption, especially in the evening or late at night. When eating too many carbs at this time, glucose in the blood easily rises because the body is less active.
If you feel hungry in the evening, you can choose light foods rich in fiber or protein such as low-fat yogurt, boiled eggs, fresh vegetables or whole popcorn to limit the effect on blood sugar.
Increase fiber-rich foods
Fiber helps slow down carbohydrate absorption, while supporting a healthy gut microbiome, thereby helping blood sugar increase more stably after eating. Soluble fiber is especially beneficial in supporting blood sugar regulation.
People who need to control blood sugar should prioritize green vegetables, fruits, beans and whole grains. Recommended daily fiber intake is about 25 g for women and 35 g for men.
Reduce stress and get enough sleep
Prolonged stress can stimulate the body to secrete cortisol and glucagon - hormones that increase blood sugar levels. Therefore, maintaining a comfortable spirit, getting enough sleep and reasonable relaxation is important for people with diabetes.
