Stable blood sugar is crucial for health, not only preventing diabetes but also maintaining physical and emotional stability. Jessie Inchauspé, the “blood sugar control goddess,” shares a scientifically proven and easy-to-follow blood sugar control diet that allows you to easily achieve blood sugar balance without sacrificing deliciousness and nutrition.
Choose Low Glycemic Index (GI) Foods
The first step to stable blood sugar is choosing low glycemic index carbohydrates, such as whole grains (brown rice, oats, whole wheat bread), legumes, various fresh vegetables, and low-sugar fruits. These foods release sugar slowly, avoiding rapid spikes and drastic fluctuations in post-meal blood sugar, reducing the burden on insulin, and allowing energy to be sustained for longer.
The Order of Eating Determines Blood Sugar Fluctuations
The golden rules of blood sugar control emphasize the importance of “eating in the right order.” First, eat fiber-rich vegetables to form a protective layer in your body, slowing down the absorption of subsequent sugars. Then, eat foods rich in protein and healthy fats, such as fish, chicken, nuts, and avocados. Finally, consume carbohydrates. This effectively reduces blood sugar spikes and avoids energy fluctuations.
Control Portion Sizes to Avoid Excessive Blood Sugar Fluctuations
Eat moderate portions at each meal, avoiding excessive carbohydrate intake at once, which can cause a rapid spike in blood sugar. Distribute your daily carbohydrate intake reasonably, combining it with protein and fat to create a smoother blood sugar curve, helping you maintain sustained energy.
Avoid Hidden Sugar Traps in Your Diet
Besides obvious candies and desserts, many processed foods contain hidden sugars that are also a major cause of blood sugar fluctuations. It’s recommended to read food labels carefully and avoid foods and drinks with excessive added sugar, such as flavored dairy products, sugary drinks, and sauces. Choosing natural and unprocessed foods is more beneficial for stabilizing blood sugar.
Lifestyle Habits to Help Stabilize Blood Sugar
Moderate activity after meals, such as walking or light exercise, helps the body utilize glucose and lowers blood sugar spikes. Adequate water intake reduces blood viscosity and improves metabolism; sufficient sleep and stress management are also crucial for maintaining stable blood sugar.
Based on the practical experience of blood sugar control expert Jessie Inchauspé and the advice of nutrition experts, a stable blood sugar diet doesn’t require difficult fasting or complicated calculations. Simply mastering food selection, the order of consumption, and portion control, combined with good lifestyle habits, can help maintain stable blood sugar and lead to better health and vitality.
