When blood sugar rises, diet plays a key role in controlling and preventing the progression of type 2 diabetes. According to Harvard Health Publishing, the menu of people with high blood sugar should prioritize foods with a low glycemic index (GI), rich in fiber, protein and healthy fats.
The important thing is to reduce the amount of starch absorbed quickly, instead using whole grains such as brown rice, oats, whole wheat bran. Combined with green, lean vegetables (white meat, fish, tofu) and good fats (Oluu oil, avocado) help slow down the absorption of sugar, stabilize glucose after eating.
Suggested sample menu for the day:
Breakfast: - 1 bowl of congee oatmeal cooked with unsweetened milk - 1 boiled egg - 1 cup of warm water with a few slices of ginger
Lunch: - 1/2 cup brown rice - 100g steamed fish ginger or grilled chicken breast - Boiled vegetables (green squid, Malabar spinach) - 1 bowl of spinach soup with lean meat
Dinner: - Salad mixed: lettuce, cherry tomatoes, butter, chickpeas, olive oil - 1 small bowl of congee seeds - 1 bowl of unsweetened yogurt (optional)
In addition, you can add a snack with unsalted nuts such as almonds, chia seeds mixed with warm water or 1 small apple.
People with high blood sugar should eat on time, not miss meals, drink enough water and exercise lightly after eating (15 minutes of walking) to support sugar metabolism. Good control from the menu will help reduce the risk of complications of blood vessels, nerves and cardiovascular disease in the long term.
