Focus on fiber
One of the simple things to reduce the phenomenon of sudden spikes in blood sugar is to eat more fiber. This helps prevent glucose from entering the blood too quickly. Meals rich in fiber will help maintain more stable blood sugar levels after meals. Oatmeal with berries, beans, quinoa and sweet potatoes are high-fiber options.
Building a balanced meal
When planning a meal, you should combine complex carbohydrates, protein, healthy fats and fiber to maintain stable blood sugar levels. This way of eating not only helps control blood sugar but also helps you feel full for a long time, limiting cravings between meals.
Eat in order
Eating order can significantly affect the body's blood sugar response. Eating vegetables and protein first, then foods rich in carbohydrates such as rice, potatoes or bread will help slow down the digestive process and limit the sudden increase in blood sugar after meals.
Exercise
Aim to maintain moderate or high-intensity cardio, combined with resistance training to strengthen muscles and bones, for about 50 minutes a day and at least 3 days a week. In addition, it is necessary to limit long periods of sitting in front of a screen to help control blood sugar and improve overall health.
Improve sleep
Maintain a relaxation routine before bed, keep a regular sleep and wake schedule, sleep in a dark, quiet and cool space. At the same time, turn off electronic devices, limit noise and avoid drinking alcohol before bed to improve sleep quality - an important factor in effectively controlling blood sugar.
