According to the World Health Organization (WHO), a balanced diet is the foundation for diabetes management. Studies show that controlling the amount of carbohydrates and the glycemic index (GI) of foods plays a decisive role. In the context of Tet, dishes such as banh chung, banh tet, jam, and soft drinks often contain a lot of sugar and starch, causing the risk of sudden increases in blood sugar. Therefore, choosing foods and adjusting food portions is extremely necessary.
The American Diabetes Association (ADA) recommends that people with diabetes should prioritize foods with a low GI, rich in fiber and protein. For example, instead of using sticky rice to make banh chung, you can replace it with brown rice or combine it with unsweetened mung beans to increase the amount of fiber, helping to reduce the rate of sugar absorption. Green vegetables and tubers such as radishes, carrots, and kohlrabi are also suitable choices, both providing nutrition and helping to stabilize blood sugar.
A study published in the journal Diabetes Care highlights that portion control during the holidays is key. Patients should eat smaller meals throughout the day and avoid eating too much at one time. In addition, it is necessary to minimize the consumption of fried and fatty foods, which can easily increase cholesterol and negatively affect cardiovascular health.
Along with diet, staying active is also important. According to research from Harvard University, light exercise after meals, such as walking for 15-30 minutes, can help improve insulin sensitivity and stabilize blood sugar.
