Building a nutritious meal
Instead of eating a meal full of starch, you should actively combine it with protein, fiber-rich foods, and healthy fats. This combination slows down the absorption of sugar into the blood. For example, you can eat rice with chicken and broccoli or replace it with potatoes combined with salmon and a large salad.
Make the most of natural fiber sources
Fiber helps slow down the digestion and absorption of carbohydrates, thereby preventing sudden blood sugar spikes. You can easily supplement fiber through fresh vegetables, beans, lentils, fruits, whole grains or dried nuts in your daily menu.
Control reasonable portion sizes
You don't necessarily have to give up your favorite starchy foods. The key is to control your portion size, starting with a moderate amount, then listening to your body to adjust based on your hunger level, personal blood sugar goals, and actual exercise needs.
Take a light walk right after meals
Even a short walk after a meal brings great benefits. Light exercise stimulates muscle mass to directly use excess glucose in the blood to convert into energy. Therefore, the habit of walking immediately after meals is especially useful in instantly lowering blood sugar.
Focus on getting enough and deep sleep
Lack of sleep or restless sleep can reduce insulin sensitivity, making it difficult for the body to regulate blood sugar levels the next day. To maintain healthy blood sugar, you should try to get enough sleep from 7 to 9 hours each night.
Monitor your blood sugar rhythm
If you have a habit of measuring blood sugar at home, you should observe the general trend chart instead of worrying too much about a single indicator. The body's reaction to a food always changes flexibly depending on the diet, level of exercise, quality of sleep, level of stress as well as the combination of dishes served during the day.
