Eat slowly, chew thoroughly
Eating too fast can cause blood sugar levels to rise more sharply after meals. Chewing thoroughly helps food be ground, supporting digestion and better nutrient absorption. At the same time, this habit also stimulates the body to feel full at the right time, limiting overeating.
Eating slowly also contributes to helping the body regulate insulin more effectively, reducing the risk of sudden blood sugar spikes after eating.
Eat carbohydrates at the beginning of the day
The time to consume carbohydrates is related to the ability to control blood sugar. Consuming most carbohydrates in the morning or early morning will be more suitable for the body's natural circadian rhythm, helping to use glucose more effectively and limiting blood sugar spikes in the evening.
In addition, people at risk of diabetes should have regular blood sugar tests to detect abnormalities early, thereby reducing the risk of complications such as nerve damage, kidney failure, stroke or cardiovascular disease.
Take a light walk after eating
Blood sugar levels usually increase after meals, especially when eating a lot of starch. In healthy people, insulin will help deliver sugar from the blood into cells for use. However, people with type 2 diabetes or pre-diabetes often have less effective insulin response, causing blood sugar to remain high for longer and increasing the risk of damage to blood vessels, nerves and many other organs.
Light exercise such as walking after meals can help control this condition. When muscles are active, the body will use glucose in the blood to create energy, thereby helping to stabilize natural blood sugar.
Beginners can develop the habit of walking for about 10-15 minutes after meals at a moderate pace, prioritizing cool spaces such as parks or around the living area.
Prioritize vegetables and protein over starch
The order of eating during meals also affects blood sugar levels. Eating low-starch green vegetables such as spinach, broccoli or zucchini in advance can slow down the absorption of sugar into the bloodstream.
In addition, using protein or healthy fats before starch also helps prolong the feeling of fullness and support weight control - an important factor for people with type 2 diabetes.
