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As a nutritionist, I am well aware of the challenges that diabetes patients face in diet management. Postprandial blood sugar fluctuations not only affect patients’ daily lives, but may also lead to complications. In this article, I will share some practical experiences and tips to help diabetes patients stabilize postprandial blood sugar and make their diets more reassuring.
1. Reasonably combine foods and control carbohydrate intake
The increase in postprandial blood sugar is mainly related to carbohydrates in food. Therefore, reasonable food combinations and controlling the amount of carbohydrates consumed are key.
Choose low-GI foods: GI (Glycemic Index) measures the speed at which food causes blood sugar levels to rise. Choosing low-GI foods such as brown rice, whole wheat bread, and oats can slow down the rise in blood sugar.
Combination of protein, fat, and fiber: Adding an appropriate amount of protein, healthy fats, and dietary fiber to the diet can lower the overall GI value of food. For example, combining lean meat, fish, nuts, and vegetables can reduce postprandial blood sugar response.
Meal splitting: Dividing the total daily calorie intake into multiple meals and eating a little less at each meal can reduce the peak postprandial blood sugar levels.
2. Adjust dietary habits to improve postprandial blood sugar levels
Dietary habits have a significant impact on postprandial blood sugar levels. Here are some practical suggestions:
Eat slowly: Chewing food thoroughly can extend the time food stays in the mouth and stomach, slow down digestion, and thus reduce the rate of rise in postprandial blood sugar.
Vegetables first, then grains: Eating vegetables first, followed by main dishes and protein, can help control blood sugar levels.
Avoid drinking on an empty stomach: Alcohol stimulates insulin secretion, which may lead to low blood sugar. It is best to consume alcohol with food and control the amount of alcohol consumed.
3. Moderate exercise to enhance insulin sensitivity
Moderate exercise can increase muscle glucose uptake, improve insulin sensitivity, and help stabilize postprandial blood sugar.
After-meal walk: A light walk 30 minutes after a meal can promote muscle utilization of blood sugar and lower postprandial blood sugar levels.
Regular exercise: Engage in at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, cycling, etc.
4. Scientific medication to assist in postprandial blood sugar control
For diabetes patients, scientific medication is an important means of controlling blood sugar levels. Here are some suggestions:
Follow medical advice: Use antidiabetic medications as directed by the doctor, and do not adjust the dosage or stop taking them without consulting a doctor.
Consider timing of medication: For patients who need to take antidiabetic medications, choosing the right time to take them can help better control postprandial blood sugar levels.
5. Monitor blood sugar levels and adjust diet and lifestyle promptly
Regular monitoring of blood sugar levels can help patients understand the impact of diet and lifestyle on blood sugar and make timely adjustments.
Postprandial blood sugar monitoring: Monitor blood sugar levels 2 hours after a meal to understand the impact of food on blood sugar.
Keep a food diary: Record daily food intake and blood sugar fluctuations, identify patterns, and optimize dietary structure.
Stabilizing postprandial blood sugar is an important goal in the dietary management of diabetes patients. By combining foods reasonably, adjusting dietary habits, engaging in moderate exercise, taking medications scientifically, and monitoring blood sugar levels, diabetes patients can better control postprandial blood sugar and reduce the risk of complications. As a nutritionist, I advise diabetes patients to be patient and persistent, integrate these methods into their daily lives, and make their diets healthier and more reassuring. Remember, every small effort is a significant step towards health.
