Introduction: For diabetics and health-conscious people, postprandial blood sugar control is crucial. Diet is one of the key factors affecting blood sugar levels, so how to control blood sugar from rising after a meal? This article will provide you with expert advice to help you master some practical eating tips.
1. Arrange meals reasonably.
First of all, proper meal scheduling is essential to control blood sugar after meals. Three meals a day should be regular and quantitative, and do not omit or increase the number of meals at will. In addition, the intake of dietary fiber, such as fruits, vegetables, whole grains, etc., can be appropriately increased to prolong satiety and reduce the amount of food eaten.
2. Choose low-GI foods.
The glycemic index (GI) of a food is a key factor in blood sugar after a meal. Low-GI foods are digested more slowly in the gastrointestinal tract and glucose is released slowly, thus maintaining lower blood sugar levels. High GI foods, on the other hand, can cause a rapid rise in blood sugar. Therefore, you should try to choose low-GI foods such as oats, whole wheat bread, brown rice, vegetables and fruits.
3. Control the amount of meals.
Controlling the amount of food you eat at each meal is an effective way to lower blood sugar after a meal. Excessive food intake can lead to a rapid rise in blood sugar, which is not conducive to blood sugar control. Therefore, it is recommended to eat only seven or eight minutes full at each meal and avoid excessive eating.
Fourth, chew and swallow slowly.
Chewing slowly helps with digestion and also helps control the amount of food you eat. During eating, you should chew your food enough to give your body enough time to feel full and avoid overeating.
5. Maintain a moderate amount of exercise.
Exercise is also one of the important factors in controlling blood sugar after meals. Moderate exercise can promote the body's use of glucose and lower blood sugar levels. It is recommended to do a moderate amount of exercise, such as walking, jogging, etc., about 30 minutes after eating.
6. Pay attention to food and drink.
Proper diet is the key to controlling blood sugar after meals. During the cooking process, try to reduce oil and salt, and avoid high-fat, high-sugar foods. At the same time, you should ensure that you consume enough nutrients such as protein, dietary fiber, and vitamins to meet the needs of the body.
Summary: Postprandial blood sugar control requires us to start from many aspects, including reasonable meal arrangement, choosing low-GI foods, controlling the amount of meals, chewing slowly, maintaining appropriate exercise, and paying attention to dietary combinations. By practicing these expert advice, we can better manage our health and enjoy a good life.