Maintaining stable blood sugar levels can improve your mood and energy levels, while reducing your risk of diseases such as heart disease, vision loss, diabetes and kidney failure. Here are some ways to control blood sugar after meals, according to Health magazine (USA).
Exercise before and after meals
Exercising before or after meals can lower blood sugar levels, especially in people who are obese or pre-diabetic. One gentle physical activity you can try is walking. Walking after a meal uses carbohydrates from the meal for fuel, which can lower blood sugar levels without relying on insulin.
Walking after meals helps control blood sugar levels
Photo: AI
Eat carbohydrates last
Many studies have shown that eating carbohydrates after vegetables will help lower blood sugar levels after meals. Accordingly, researchers recommend that people eat in order: Foods rich in water and fiber (like vegetables), then foods rich in protein and oil or fat, then complex carbohydrates, and finally simple carbohydrates or foods rich in sugar.
Add more soluble fiber to your meals
Soluble fiber (water-soluble fiber) slows down digestion, helping to stabilize blood sugar after meals. Natural, easily found sources of soluble fiber include avocados, peas, nuts, etc.
Choose whole grains over refined ones
Many studies have found that eating whole grains improves blood glucose levels after meals compared to refined grains, while reducing the risk of type 2 diabetes. Some familiar whole grains such as brown rice, oats...
Eating avocado helps control blood sugar
Avocados are packed with good fats, vitamins, minerals, antioxidants, and fiber. Adding avocados to your diet has been shown to help regulate blood sugar levels. In addition, studies have found that people who regularly eat avocados are less likely to develop type 2 diabetes than those who don’t.
Eat and drink fermented foods
Fermentation is the process of converting carbohydrates into alcohol or organic acids, using microorganisms such as yeast or bacteria under anaerobic conditions. Some popular fermented foods include kimchi, kombucha, natto, and pickles.
In addition to supporting digestive health, fermented foods can slow the body's absorption of carbohydrates, leading to lower post-meal blood sugar levels. They have also been shown to reduce inflammation, a risk factor for type 2 diabetes.
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