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7 Eating Habits to Help Stabilize Your Blood Sugar

By Ryan Cooper Tue, Aug 6, 2024

PHOTO: Yueke

Eat fruit 30 minutes before a meal.

Research shows that eating fruit half an hour before a meal can reduce hunger during the main meal, decrease overall food intake, and significantly lower post-meal blood sugar levels.

This may be because pre-meal fruit triggers a small amount of insulin in advance, helping to stabilize blood sugar. Therefore, it's best to choose appropriately portioned fruits, such as kiwis.

PHOTO: Yueke

Eat vegetables first, save the rice for last.

A clinical trial involving diabetes patients found that eating vegetables first, then meat, and finally rice results in lower peak blood sugar levels and slower fluctuations. This simple habit is easy to adopt and can help manage portion sizes of main dishes, aiding in weight loss.

PHOTO: Yueke

Eat a pound of vegetables every day.
The dietary fiber in vegetables not only supports gut health but is also friendly to blood sugar levels. Eating more leafy greens, without changing your intake of staple foods, can help delay post-meal blood sugar spikes and reduce the risk of diabetes. How much is a pound of vegetables? Aim for 1-2 fists worth per meal, and 2-3 fists worth throughout the day should be sufficient.

PHOTO: Yueke

Have a glass of milk for breakfast.
A clinical study on milk found that pairing a carbohydrate-rich breakfast with milk can lower post-meal blood sugar levels. The higher the protein content in the milk, the more effective it is at reducing blood sugar, with effects that can even last until lunch.

PHOTO: Yueke

Add a bit of vinegar to your meals.
Clinical trials involving diabetes patients have found that adding vinegar to high-GI foods can significantly lower post-meal blood sugar levels. Acetic acid in vinegar slows down glucose absorption, reducing blood sugar peaks when paired with staple foods like bread, rice, and mashed potatoes.

PHOTO: Yueke

Eat dinner earlier.
Research has found that the later you eat dinner, the lower your insulin levels and the higher your blood sugar levels. This may be related to the rhythmic secretion of hormones in the body. It’s best to aim for dinner at least 4 hours before bedtime.

PHOTO: Yueke

Take a walk after eating.
An analysis shows that taking a 20-minute walk shortly after eating is beneficial for post-meal blood sugar levels. Although blood sugar naturally rises after eating, walking and other forms of exercise consume glucose, helping to stabilize blood sugar fluctuations.

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