Tips for Keeping Blood Sugar Balanced at Every Meal
Jakarta (ANTARA) - Blood sugar levels usually rise after eating, but the foods people choose affect how quickly they do so, according to nutrition experts.
Health reported on Monday (19 October, local time) on meal-planning strategies that can help keep blood sugar under control, including adding protein to every meal.
Eating more high-protein foods can make a significant difference to blood sugar management.
Hong Kong-based dietitian Hennis Tung, MS, RD, said protein plays an important role in regulating insulin and blood sugar responses, as well as helping to slow digestion.
To gain these benefits, Tung recommended including at least one source of protein in every meal.
“Pair fruit with nuts or Greek yoghurt, add eggs to breakfast toast, or include chicken, fish, tofu or legumes in grain-based dishes,” Tung said.
Next, choose high-quality carbohydrates. Carbohydrates are the main macronutrient that raises blood sugar, but the type consumed also determines their impact.
Carbohydrates that are high in fibre and minimally processed tend to produce a more gradual blood sugar response than simple sugars, such as table sugar and honey, or refined carbohydrates, such as white bread and high-sugar cereals.
“Carbohydrates are digested more slowly when they contain fibre or protein. This helps you feel full for longer and supports the management of blood glucose levels,” said Toby Smithson, RDN, CDCES, a registered dietitian and senior manager of nutrition and wellness at the American Diabetes Association.
Smithson said high-quality sources of carbohydrates include vegetables, beans, lentils, fruit, whole grains, milk and yoghurt.
Even when a plate contains a balanced mix of foods, the order in which they are eaten can also affect the blood sugar response.
Use the “Diabetes Plate” method, which divides a meal into portions. Under the method, Smithson recommends filling half the plate with non-starchy vegetables, such as leafy greens, broccoli, peppers, carrots or tomatoes.
A quarter of the plate should contain lean protein, such as fish, chicken, eggs, cheese, beans, or lean beef and pork; the remaining quarter should contain high-quality carbohydrates, such as potatoes, corn, fruit, whole grains, milk and yoghurt.
“This combination can slow digestion and the release of glucose into the bloodstream after a meal, potentially helping to control blood sugar levels.”
Drinks consumed with meals can also affect blood sugar. Tung said one of the best ways to support healthy blood sugar levels is to limit drinks with added sugar, such as fizzy drinks, sweetened tea, fruit drinks and sports drinks.
Instead, Tung recommended water—plain, sparkling or infused with fruit—and unsweetened tea. These options can help maintain hydration without disrupting blood sugar stability.
“You can think of these drinks as concentrated sources of sugar that can cause a sharp rise in blood sugar levels,” Tung said.