Many individuals with diabetes have a tendency to fret about sudden blood sugar spikes after meals, however small life-style adjustments could make a giant distinction. So, we requested specialists to share the most effective methods. “One very efficient technique is consuming fibre-rich greens. The fibre coats the partitions of the gut, slowing down the absorption of sugars. This implies whenever you eat carbs afterward, they don’t shoot into the bloodstream like a bullet, however as a substitute enter extra progressively,” mentioned Dr Manjusha Agarwal, senior advisor, inside drugs, Gleneagles Hospital, Parel, Mumbai.
This can be a easy dietary method that may assist folks with diabetes and people in danger, as talked about by Dr. Vijay Negalur, HOD, Diabetology, KIMS Hospitals, Thane.
Some social media posts declare that consuming greens reduces the sugar spike by 75%. Is that true?
That quantity is an exaggeration, contended Dr Negalur. “Research do present enchancment, however the diploma of profit is determined by many elements, corresponding to the kind of meals eaten, portion size, cooking technique, and particular person response. In some folks, the discount could also be vital; in others, it could be extra modest. So whereas the profit is actual, stating a set proportion like 75 per cent is deceptive,” mentioned Dr Negalur.
What are different methods?
Likewise, including protein or wholesome fat, like nuts or eggs, to meals slows digestion and prevents sharp sugar spikes. “Even chewing meals slowly makes a distinction (offered there aren’t any different distractions like telephone and TV), as a result of it permits the physique extra time to course of the meal,” mentioned Dr Agarwal.
Specialists additionally counsel that consuming a glass of water earlier than meals can sluggish digestion and provide help to really feel full, so you might eat a bit much less. “This not directly helps cut back post-meal sugar spikes. However once more, that is only a small device, not an entire answer,” mentioned Dr Negalur.
Whereas meals order does matter, it’s not a fast repair, remarked Dr Negalur. “It really works finest when mixed with different wholesome habits corresponding to portion management, balanced meals, and common train. When you’ve got diabetes, don’t cease your drugs simply since you see higher readings after altering your meals order. As a substitute, proceed monitoring your sugar ranges and focus on adjustments together with your physician,” mentioned Dr Negalur.
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Furthermore, not all carbohydrates are the identical. “Entire grains and millets act very in a different way from refined carbohydrates like white rice or sweets,” mentioned Dr Negalur.
Right here’s what it is best to think about (Photograph: Freepik)
Folks may cut back their blood sugar levels by going for a brief 10-minute stroll after a meal. “Muscle tissues expend a few of the sugar within the blood, which brings ranges down naturally, and it’s doable to handle the blood sugar ranges. Past this, decreasing sugary drinks and changing them with water or natural tea additionally helps to manage blood sugar ranges,” mentioned Dr Agarwal.
These are on a regular basis practices that don’t require drugs however can assist higher sugar management when adopted persistently.
Meals order, bodily exercise, sleep, stress administration, and medicine all work collectively to assist general well-being. When you’ve got diabetes, strive consuming greens first and observe your readings. All the time hold your physician knowledgeable earlier than making any adjustments to your remedy, mentioned Dr Agarwal.
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DISCLAIMER: This text is predicated on data from the general public area and/or the specialists we spoke to. All the time seek the advice of your well being practitioner earlier than beginning any routine.
