Many people think that diabetes means having to completely avoid sweets. However, according to the American Diabetes Association (ADA), it is important to control total carbohydrate intake and choose a healthy sugar source, rather than eliminating it altogether.
1. Choose natural sugar
Prioritize foods containing natural sugars such as fresh fruits, unsweetened yogurt, or whole honey. These foods provide additional fiber, vitamins and minerals, helping to slow down the absorption of sugar and avoid sudden increases in blood sugar.
2. Combined with protein and good fats
Eating sweets with foods rich in protein or healthy fats such as walnuts, almonds, and Greek yogurt helps slow down the absorption of sugar, limiting high blood sugar after meals.
3. Portion control
According to the ADA, each time you eat sweets, you should limit it to 1520g of carbohydrates, equivalent to a small piece of cake or a medium banana. Use small plates to easily control the amount of food.
4. Do light exercise after eating
Light walking 1015 minutes after eating sweets helps muscles use sugar for energy, helping to keep blood sugar stable.
Eating sweets scientifically not only helps you maintain stable blood sugar but also improves the quality of life. However, for people with diabetes, regular monitoring of blood sugar levels and following the instructions of a doctor are mandatory factors.
