1. Not measuring food portions
Total energy intake exceeding the standard will not be beneficial for blood sugar control. You should eat in small portions and stop eating when your body is 7 to 8 parts full.
2. Eat lots of potatoes
Potatoes are rich in starch. If you eat too many potatoes, your blood sugar will fluctuate after a meal.
In addition, lotus root, yam, sweet potato... are also foods high in starch. If blood sugar is unstable, eating a lot of starch can cause blood sugar to spike.
3. Eat too salty
If you eat too much salt, your blood sugar level after a meal will increase due to the sodium-sugar pump mechanism in the intestine (which increases the rate of sugar absorption). People with diabetes should not consume more than 5 grams of salt per day.
In addition, sauces and fast foods also contain high salt content, so you should limit your consumption of these foods.
4. Eat hot food
The higher the temperature of food (especially starchy foods), the faster the sugar level will increase. If starchy foods such as rice, potatoes, and corn are used after cooking and cooling, the absorption rate can be reduced and the rate of increase in blood sugar can be slowed down.
5. Eat less green leafy vegetables
Not supplementing fiber by eating a lot of green leafy vegetables affects blood sugar levels. According to Aboluowang, green leafy vegetables are rich in fiber, which can delay the increase in blood sugar levels after meals. The total amount of vegetables eaten each day should be about 500 grams to ensure adequate fiber supply for the body.
6. Eating in the wrong order
When eating rice, if you eat vegetables first, then meat, and finally rice, your post-meal blood sugar response will decrease significantly. But if you eat rice first, then vegetables and meat, your post-meal blood sugar will increase.
7. Irregular eating
If you establish a regular eating habit, with 5-6 hours between meals and try not to eat past 7pm for dinner, your blood sugar will be relatively stable. At the same time, not snacking at will also help control blood sugar.
8. Skipping breakfast
If you skip breakfast, you will be very hungry at noon and easily overeat, causing your blood sugar to rise. Besides, eating breakfast too late (after 8am) is also not beneficial for controlling blood sugar. To ensure stable blood sugar, you should eat breakfast on time and with enough nutrients such as vegetables, eggs, milk...
