Experts show how to keep blood sugar stable throughout the day

Keeping blood sugar levels stable is not only important for people with diabetes or prediabetes, but also beneficial for overall health.

Small changes in daily lifestyle can help the body control blood sugar better, thereby maintaining energy, mental clarity and preventing many related diseases, according to the health website Verywell Health .

Here are some simple ways to control blood sugar, according to Brittany Poulson, a nutritionist and diabetes expert in the US.

Keeping blood sugar levels stable isn't just important for people with diabetes or prediabetes.

Photo: AI

Full breakfast

When you skip meals or only eat foods rich in starch, your blood sugar will spike and then drop quickly, making you feel tired, hungry quickly, and craving snacks.

A complete breakfast should include protein, fiber and healthy fats.

Protein supplement

Including protein at all meals and snacks also helps slow the absorption of sugar into the blood.

Protein not only helps create a feeling of fullness for a long time but also contributes to nutritional balance, helping to stabilize blood sugar effectively.

Common sources of protein include chicken, beans, boiled eggs, nuts, and cheese.

Eat foods rich in fiber

Fiber also plays an important role in blood sugar control.

Foods rich in fiber such as vegetables, fruits with skin, beans, nuts and whole grains help slow down the absorption of sugar and are good for digestion, heart health and gut microbiota.

Limit sugary drinks

Consuming sugary drinks such as soft drinks, fruit juices, sweet teas or energy drinks can cause a short-term spike in blood sugar.

These drinks often contain no fiber or protein, which causes sugar absorption to occur more quickly.

Eat evenly throughout the day

When you go too long without eating, your blood sugar can drop, leading to fatigue, restlessness, or shaky hands and feet. Eating every 3 to 4 hours will provide your body with steady energy.

Portion control

Even healthy foods can affect your blood sugar if eaten in excess.

You can divide your meals using the “plate method”: Half your plate should be non-starchy vegetables, one-quarter lean protein, and the rest whole grains or starchy foods. This arrangement helps your body absorb the starches slowly, avoiding a rapid rise in blood sugar.

You can divide your portions using the 'plate' method: Half the plate is vegetables, a quarter is lean protein and the rest is whole grain starch.

Illustration: AI

Stay active

Even a 10-minute walk after a meal can be beneficial.

Simple forms of exercise such as walking, gardening or light indoor exercise all help to control blood sugar better.

Stress reduction helps regulate blood sugar

Chronic stress causes the body to produce hormones that increase blood sugar. Therefore, reducing stress plays an important role in regulating blood sugar.

Get enough sleep and sleep well

Getting enough sleep and good sleep helps increase insulin sensitivity and reduce the risk of high blood sugar. You should sleep 7 to 9 hours each night.

To improve sleep quality, maintain a fixed bedtime and wake-up time, limit the use of electronic devices before bed, limit caffeine close to bedtime, do not eat too much before bed, and maintain regular exercise during the day.

Source: https://thanhnien.vn/chuyen-gia-chi-cach-giu-luong-duong-huet-on-dinh-suot-ca-ngay-185250718124630795.htm