Eat this 30 minutes before meals to avoid blood sugar spikes.

A new study, recently published in the medical journal Clinical Diabetology, has found an incredibly simple way to avoid blood sugar spikes after meals.

Dr. Anoop Misra, Director of Fortis Hospital - specializing in diabetes treatment, and Dr. Seema Gulati of India's National Diabetes, Obesity and Cholesterol Foundation conducted an analysis of a series of studies related to eating methods to avoid blood sugar spikes after meals and concluded that "snacking" before meals is a smart way that can be as effective as blood sugar control medication.

Researchers have discovered an innovative yet simple way to control blood sugar: snacking before meals, according to the Indian Express .

Researchers have discovered an innovative yet simple way to control blood sugar: having a snack before meals.

The results showed that simply eating nuts like almonds, which contain healthy fats, a small amount of protein like a boiled egg, or a high-fiber salad within 15-30 minutes before a main meal containing carbohydrates, can help reduce post-meal blood sugar spikes by up to 20% and improve blood sugar control.

Specifically, eating 20 grams of almonds 30 minutes before a main meal can reduce post-meal blood sugar spikes by 28%. Eating protein (like a boiled egg) or fiber (like vegetables) reduces this by 20-25%.

This "pre-meal snacking" strategy may be a practical, non-pharmacological approach to blood sugar control and potentially reverse prediabetes in some cases.

Dr. Misra said: "This is a very novel and practical approach for diabetic patients who experience significant spikes in blood sugar after meals," according to the Indian Express.

Since postprandial blood glucose is the first sign of diabetes and will have a cumulative impact on fasting blood glucose later on, controlling it at this stage is crucial. It's also linked to cardiovascular disease, so this diet can reduce risk factors.

The strategy of having a snack before meals can be a practical, non-pharmacological approach to blood sugar control and potentially reverse prediabetes in some cases.

Why 30 minutes before a meal?

According to Dr. Gulati, 30 minutes is the time needed for the gut to respond and release hormones. Eating before a meal helps ensure a sufficient amount of insulin is present in the body. It also helps activate a hormone that stimulates the body to produce more insulin, slowing down digestion, reducing the amount of sugar produced by the liver, and decreasing appetite. It stimulates insulin-releasing hormones that regulate blood sugar after a meal. Therefore, when eating the main meal, these hormones are already in the blood, and blood sugar levels don't spike suddenly.

Other findings

The study also showed that consuming 30 ml of olive oil 30 minutes before a carbohydrate-rich meal was effective in reducing and delaying the release of sugar after eating in diabetic patients.

Alternatively, having vegetables and beans as a snack 15-30 minutes before a main meal can also effectively improve glucose tolerance without causing weight gain.

Source: https://thanhnien.vn/nghien-cuu-lot-da-thu-nay-30-phut-truoc-bua-an-khong-lo-duong-huyet-tang-vot-185250308230119931.htm