Five habits that keep blood sugar under control in diabetes. When it's good, actually to eat fruits and vegetables
Management of diabetes is not only regular drugs and controls, but also a sum of seemingly trivial decisions every day: what you eat, what time do you have dinner, whether or not you get up from the chair after the meal. And here, the opinions of the specialists do not always coincide.
5 simple habits keep blood sugar under control in shutterstock photo diabetes
Recently, the nutritionist and creator of content Deepsikha Jain aroused the public's interest when he published a top of the daily habits of people with diabetes, pointing them on a scale from 1 to 10. Her post had an echo precisely because she offered simple, clear and seemingly easy to apply answers.
But how correct are these assessments? Here comes Kanikka Malhotra, a certified educator in diabetes-a specialist who teaches patients, day by day, how to manage the disease, from diet to movement and blood sugar monitoring. It confirms some of the tips of nutritionist, but also corrects them or tones them where the scientific reality is more complex than a type score “2 out of 10” or “10 out of 10”.
The result: a quick but solidly founded guide, about what habits even work for blood glucose control and why some popular practices can be misleading.
Top 5 habits that help control blood sugar in diabetes, rated by a nutritionist
The Nutritionist and Content Creator Deepsikha Jain rated some frequent practices, providing a score from 1 to 10:
- Fruits on an empty stomach – 2/10: they can cause a rapid blood sugar growth, so they are not indicated for people with diabetes.
- Fats on empty stomach – 10/10: I can help balance sugar.
- Vegetables before the meal – 9/10: Fibers slow down glucose absorption and reduce “Vârts” glycemic.
- Who the late – 1/10: disturb the biological clock, increase blood sugar and cortisol level.
- Walks after lunch – 10/10: reduce sugar increases by up to 30%.
These scores attract attention, but the specialists point out that they must be interpreted with caution.
Daily habits that influence blood sugar in diabetes: what helps and what harm
“Let us evaluate these habits from the perspective of a nutritionist. Fruits on an empty stomach, 2 out of 10-can cause a rapid increase in sugar. It is not good for those with diabetes. Fat on an empty stomach, 10 out of 10-helps balance blood sugar. of sugar (the sudden and rapid levels of blood sugar level, glucose -n.red.) and increase the level of cortisol. Walks after the meal, 10 out of 10 – reduce glycemic peaks by about 30%. Share these tips for all people with diabetes ”mentioned the nutritionist Deepsikha Jain.
This analysis offers a quick guide to those who want to adjust their eating habits and daily routine, but also raises questions about the scientific basis of these evaluations.
1. Fruits on an empty stomach and impact on blood sugar blood glucose
Kanikka Malhotra, a diabetes certified educator, explains for Indianexpress.com: “For people with diabetes, consumption of fruit On an empty stomach It can lead to faster blood sugar growth, because fruit sugars are absorbed very quickly when there is nothing to slow them down. However, fruits are an important part of a healthy eating and should not be avoided. ”
The secret is to associate fruits with healthy proteins or fats, which helps the body absorb sugars. Choose whole fruits, high in fiber, such as berries, apples or pears, and control portions. Avoid fruit juices and fruits preserved in syrup, because they rapidly increase blood sugar levels.
Retain: Management of diabetes does not mean avoiding fruits, but consuming them intelligently, as part of a balanced meal.
2.
The specialist also warns what the consumption of fats on an empty stomach means: “From a scientific point of view, fat slows gastric emptying, which can diminish the initial growth of blood sugar. However, high fat meals lead to delayed and prolonged growth SUGAR from the blood and the greater need for insulin, especially in people with type 1 diabetes. This is partly due to the fact that free fatty acids can cause insulin resistance and stimulates the production of liver glucose for several hours. ”
In addition, excessive consumption of saturated fats can lead to too high caloric intake and to impair cardiovascular health. Therefore, “Fats on an empty stomach” It is not a universal solution.
The conclusion: Balance is the key – weak proteins, fiber and healthy fats in the same meal, not isolated fats.
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One of the simplest and most effective habits when it comes to diabetes managing is the movement: 10 minutes walk after meals can significantly reduce postprandial blood sugar and help maintain better long -term control.
Remember: Even 2-5 minutes make the difference, if made constantly.
4. Vegetables before the meal: How to reduce glycemic tips with healthy fiber
The consumption of starch -free vegetables (salads, greens, vegetables) before the main type is scientifically proven to reduce glycemic peaks. Vegetables offer fibers, which act as a barrier and slow down the absorption of sugars in the rest of the table.
5. Terry dinners and diabetes: How to affect blood sugar and biological pace
At the same time, however, late dinners disrupt the biological clock: insulin sensitivity decreases at night, and blood sugar and cortisol remain high. In the long term, this habit favors complications.
The conclusion: Avoiding late dinner is essential for maintaining a healthy biological clock, maintaining insulin sensitivity and preventing high blood sugar and cortisol at night.
Remember: blood glucose control and diabetes management are not based on extremes, but on daily healthy habits: properly consumed, vegetables before the main way, balanced healthy fats, early and movement after each meal.
