According to Health, maintaining stable blood sugar can help improve energy, mood and reduce the risk of diseases such as diabetes, heart disease, kidney disease or vision impairment. One of the simple changes in meals is adjusting the order of eating food groups.
Research shows that eating foods rich in water and fiber such as vegetables first, then foods rich in protein, good fats and finally starch can help limit blood sugar spikes after meals.
This eating method can be applied in daily meals. People who need to control blood sugar can start with boiled vegetables, salad or vegetable soup; then eat protein-rich dishes such as fish, lean meat, eggs, tofu; and finally eat rice, vermicelli, noodles or starchy dishes.
Fiber is an important factor in this way of eating. Soluble fiber has the ability to slow down the digestion process, thereby helping sugar from food enter the blood more slowly. Natural sources of soluble fiber include apples, avocados, beans, lentils, nuts, peas and Brussels sprouts.
In addition to eating order, choosing carbohydrates also affects blood sugar. Health recommends prioritizing whole grains instead of refined grains. Choices such as oats, brown rice, barley, quinoa or buckwheat can help control blood sugar better than refined carbohydrates.
Beans such as lentils, peas, chickpeas and beans are also food groups that should be supplemented. They contain both protein and fiber-rich carbohydrates, which can help improve blood sugar after meals and support long-term control.
In addition, a protein-rich breakfast can also help limit blood sugar levels during the day. Some foods such as butter, kefir yogurt, kimchi, miso, tempeh or sourdough bread are also mentioned because they can support digestion and slow down carbohydrate absorption.
People who want to stabilize blood sugar should also reduce added sugar in drinks, candies and processed foods. The American Heart Association recommends that women should not use more than 25g of added sugar per day, and men no more than 36g.
In general, eating vegetables and protein-rich foods before starch is a small change, easy to apply in daily meals. However, this is only a measure to support a healthy lifestyle, not to replace medication or doctor's advice for people with diabetes.
