The Surprising Truth About Your Dining Habits

According to nutritionist Kanikka Malhotra, not all eating habits are created equal when it comes to managing diabetes. "Veggies before meals score a whopping 9 out of 10, as they help slow glucose absorption, preventing sugar spikes," she reveals.

The Dark Side of Late Dinners

In sharp contrast, late dinners receive a dismal 1 out of 10. These late-night meals can spike your blood sugar levels and increase cortisol levels, wreaking havoc on your body’s natural rhythm.

Walk It Off: A Simple Trick for Better Blood Sugar

One of the most powerful tools for managing diabetes is just a short stroll. Malhotra states, "Walking for just 10 minutes after a meal can reduce your post-meal glucose spikes by a staggering 30%." Even brief walks of just 2-5 minutes can make a difference if performed regularly.

Fruits and Fats: What You Need to Know

Worried about eating fruit? Malhotra reassures, "Fruits don’t need to be eliminated—they are essential for a healthy diet—but should be eaten smartly. Pair them with protein or healthy fats to slow sugar absorption." Avoid fruit juices and canned fruits drenched in syrup, as these can lead to rapid sugar spikes.

When considering fat, while it delays gastric emptying and can reduce immediate blood sugar spikes, high-fat meals can ultimately complicate blood sugar management, especially for type 1 diabetes. Malhotra advises, "A balanced meal incorporating healthy fats, fiber, and lean protein is far more effective than simply eating fat."

Veggies Before Meals: A Game Changer

Incorporating non-starchy vegetables—like salads or sautéed greens—before main meals is a scientifically proven strategy to control sugar spikes. This is due to their high fiber content, which slows down sugar absorption from the entire meal.

Optimize Your Meal Timing for Better Health

Malhotra emphasizes the importance of meal timing: "Eating late disturbs your body’s natural clock, reducing insulin sensitivity and raising sugar levels overnight. For better metabolic health, prioritize early dinners and a veggie-rich diet."

Ready to take control of your diabetes? Incorporate these simple yet effective habits into your daily routine for a happier, healthier you!