Maintaining stable blood sugar throughout the day is a crucial goal for individuals with diabetes, as it helps sustain energy, improve focus, and promote satiety after meals. Stable blood sugar also contributes to protecting blood vessels and reducing the risk of heart and kidney complications.

Strawberries should be a part of a diabetic's diet due to their low glycemic index, low calorie count, and mild sweetness, which do not cause a spike in blood sugar when consumed. Strawberries are rich in fiber, supporting slow digestion and prolonged fullness. Their polyphenol antioxidant content can improve insulin sensitivity, reduce inflammation, and benefit overall health.

Strawberries are rich in fiber and do not increase blood sugar. Photo: Bao Bao

Strawberries are rich in fiber and do not increase blood sugar. Photo: Bao Bao

Greek yogurt is beneficial for blood sugar levels because its protein and fat content slow down digestion, ensuring a gradual release of sugar into the bloodstream.

Fermented dairy products like yogurt also support insulin sensitivity by boosting beneficial bacteria and promoting the production of short-chain fatty acids. Individuals with diabetes should choose plain, unsweetened, unflavored Greek yogurt for better blood sugar stability.

Nuts are rich in fiber, protein, and healthy omega-3 fats. Regular consumption of nuts contributes to the prevention and control of type 2 diabetes. For diabetics, nuts contain unsaturated fatty acids, plant protein, fiber, and minerals, which help slow digestion and prevent sudden spikes in blood sugar after meals. Additionally, beneficial bioactive compounds in nuts, such as polyphenols, can help improve insulin sensitivity and reduce inflammation.

Individuals with diabetes can consume most types of nuts, including walnuts, pistachios, almonds, and sunflower seeds, but should limit intake to a small handful (about 30 g) at a time to avoid excessive calorie intake. You can eat them directly or mix them into oatmeal, yogurt, smoothies, or salads, according to your preference.

Diabetics should drink enough water, consume water regularly throughout the day, and limit sugary beverages. Combining carbohydrates with protein, fat, or fiber can slow digestion and reduce the glycemic response.

Alongside dietary management, individuals with diabetes need to adopt healthy lifestyle habits. Increase physical activity throughout the day, especially after meals, rather than remaining sedentary. Greater overall daily activity helps boost metabolism, burn calories, and reduce post-meal blood sugar levels.

Adequate sleep is vital for maintaining stable blood sugar, preventing increased insulin resistance, or making it harder for the body to process glucose. Therefore, adults need to sleep 7-9 hours each night. Practice good sleep hygiene, such as dimming lights and preparing a cool, airy, quiet bedroom. Managing stress through simple habits like deep breathing, practicing yoga, or daily walks is also beneficial for blood sugar.

Anh Chi (According to Eating Well)