Post Time: 2025-02-18
Error: No content files found.*1. Increase Protein Intake* Why It Works: Research in Diabetes Care indicates that a higher protein intake can reduce glucose variability throughout the day. Protein slows carbohydrate absorption, preventing post-meal blood sugar spikes. How Much to Aim For: Aim for 20-30g of protein per meal. Examples include 1 boiled egg (6g protein), 100g of chicken breast (30g protein), or 1 cup of cooked lentils (18g protein). *2. Focus on Fiber* Why It Works: Consuming 25-30g of fiber daily can lower HbA1c by up to 0.4%, according to The American Journal of Clinical Nutrition. Fiber, particularly soluble Get More fiber, reduces glucose absorption rates and helps lower fasting blood sugar levels. Foods to Try: Oats (4g per cup), chia seeds (10g check these guys out per 2 tablespoons), apples (4g per medium apple), and legumes. *3. Practice Portion Control for Carbohydrates* Practical Tip: Limit carbohydrates to 40-45% of your daily calorie intake. For instance, limit rice to 1/2 cup (22g carbs) or one small whole wheat roti (15g carbs) per meal to avoid excessive blood sugar spikes. *4. Engage in Regular Physical Activity* Why It Works: A 15-minute walk after meals can reduce blood sugar by 22%. Regular exercise, such as 150 minutes of moderate-intensity activities like brisk walking, cycling, or swimming weekly, enhances insulin sensitivity, allowing cells to use glucose more effectively. *5. Stay Hydrated* Fact: Drinking 2-3 liters of water daily can improve glycemic control. Avoid sugary beverages; opt for plain water, infused water with lemon or mint, or herbal teas. Dehydration can concentrate the blood, leading to higher blood sugar levels. *6. Cut Back on Sugary Beverages and Refined Sugars* Fact: A Harvard study found that one sugary drink daily increases the risk of Type 2 diabetes by 26%. Instead, choose sparkling water and natural sweeteners like stevia to avoid dehydration-related blood sugar spikes. *7. Manage Stress Effectively* Actionable Tip: Practice meditation, deep breathing, or yoga for 10 minutes daily. Stress raises cortisol, which can elevate blood sugar levels. For personalized advice, discover love it what's best for you through a discovery call. To book a session or inquire about nutrition plans with me, schedule a call.