Diabetes is a metabolic disorder characterized by persistently high blood sugar levels. Prolonged elevated blood sugar can increase the risk of neurological, eye, and cardiovascular complications.

Daily diet plays a crucial role in managing the condition. When carbohydrates enter the body, they break down into glucose, the body's primary energy source.

People with diabetes should prioritize whole grains, legumes, fruits, and vegetables. These foods provide carbohydrates along with plenty of fiber, vitamins, minerals, and antioxidants, which help control blood sugar and weight. Conversely, limit sugary drinks, candies, pastries, and pre-packaged foods. These are often calorie-rich, causing rapid blood sugar spikes and fat accumulation. Cookies and pastries also contain high levels of saturated fat; excessive consumption can increase insulin resistance and LDL ("bad") cholesterol.

Daily meals directly impact blood sugar levels. Photo: Bui Thuy

Carefully read product labels to understand the sugar and fiber content in foods. Nutrition labels provide information about a product's ingredients and nutritional value. Foods labeled "sugar-free" contain less than 0,5 g of sugar per serving, but may still have small amounts of calories and carbohydrates. To limit added sugar from packaged foods, choose products with less than 10% of the daily recommended nutritional value for sugar and prioritize those containing at least 3 g of fiber.

Try natural sugar substitutes like cinnamon, oranges, and apples to utilize natural sugars, which have few or no calories, avoiding impact on blood sugar levels. Instead of adding sugar to coffee, you can add a touch of cinnamon to enhance the flavor. Similarly, adding grapes, apples, or your favorite fruit to tea can provide a light sweetness, helping reduce added sugar intake and maintain a healthy weight.

Relaxation helps reduce the risk of insulin resistance and maintain stable blood sugar. For healthy living, people with diabetes should limit work-related stress and maintain suitable exercise for at least 30 minutes daily. Meditation, yoga, mindfulness, or taking a warm bath in the evening also relax the mind, stimulate the body to produce the happiness hormone dopamine, contributing to reduced inflammation and supporting disease management.

Have necessary medications ready, such as oral hypoglycemic drugs or insulin injections, to prevent the risk of hypoglycemia (low blood sugar). When blood sugar drops, patients can quickly supplement with fast-absorbing carbohydrates like fruit juice, honey, hard candy, or sweet chocolate to bring blood sugar back to normal levels.

By Anh Chi (According to Eating Well)