Simple but effective: 3 ways to prevent blood sugar spikes after meals

Blood sugar often increases sharply after meals. This phenomenon occurs not only in diabetics but also in normal people. The result is not only making us feel sluggish but also affecting our metabolic health in the long term.

The good news is that we can completely reduce post-meal blood sugar spikes with just a few small changes in the way we eat and live. These changes are pleasant, without the need for harsh abstinence, according to the health website Healthline (USA).

Eating vegetables and protein first, then starch later helps reduce post-meal blood sugar spikes.

PHOTO: AI

Here are some simple tips to help stabilize blood sugar after meals:

Calf raises

Calf raises after meals are a very simple exercise that helps maintain blood glucose levels and improve metabolism. In addition, some studies have also shown that intermittent resting with simple resistance movements, such as calf raises, brings many health benefits. Specifically, this action helps reduce insulin levels and improve the ability to process glucose in the blood.

To do calf raises, sit in a chair or stand, then repeatedly lift your heels off the floor. Do this for 5 to 10 minutes after meals, or even while watching TV. Calf raises are beneficial because muscle activity increases the uptake of glucose directly into the working muscle fibers, thereby helping to lower blood sugar.

Drink less vinegar

Research published by the US National Institutes of Health (NIH) shows that using vinegar before or during meals has the effect of reducing post-meal blood sugar increase. The type of vinegar used can be vinegar or apple cider vinegar. Specifically, mix 1 to 2 tablespoons of vinegar into a small glass of water and drink before meals.

Eat vegetables and protein first.

Instead of eating rice, noodles, or pho first, everyone should start with vegetables, salad, vegetable soup, or beans. Then, choose to eat foods rich in protein such as meat, fish, eggs, and tofu, and finally eat starch.

Some research evidence shows that in people with type 2 diabetes, eating vegetables and protein first, then eating starch will help reduce the increase in blood sugar and insulin hormone after eating.

This is because fiber helps slow down the digestion and absorption of sugar, while protein slows down the stomach's digestion. As a result, sugar from starch is not absorbed through the intestines into the blood in a rush, according to Healthline .

Source: https://thanhnien.vn/don-gian-ma-hieu-qua-3-cach-ngan-duong-huet-tang-vot-sau-bua-an-185251202154803347.htm