In short, do the following thing:
- Follow the Right Eating Order: Vegetables → Fats/Proteins → Carbohydrates
- Eating fiber-rich vegetables first helps slow down sugar absorption. Follow with proteins and fats to further moderate blood sugar spikes. Save carbohydrates for last to minimize their impact on insulin levels.
- Start Each Meal with a Green Appetizer
- Eating a small portion of leafy greens or non-starchy vegetables before your main meal can help regulate blood sugar and improve digestion. It also promotes a feeling of fullness, reducing the chances of overeating.
- Check the Nutrition Label Before Looking at Calories
- Prioritize nutrient quality over calorie count. Focus on protein, fiber, and healthy fats rather than just reducing calories, as the right nutrients can help with long-term satiety and metabolic health.
- Keep Blood Sugar Stable After Breakfast—Reduce Carbs in the Morning
- Breakfast should be protein- and fat-based rather than carb-heavy. A low-carb breakfast helps prevent energy crashes and cravings later in the day.
- Eat the Sugar You Actually Enjoy—All Sugars Are Equally Bad
- If you’re going to consume sugar, choose the one you truly like instead of mindlessly eating any sugary food. There’s no “healthier” sugar—whether it’s natural or processed, it still affects blood sugar.
- Opt for Dessert After a Meal Instead of Sugary Snacks
- Having sweets immediately after a meal (instead of as standalone snacks) slows down sugar absorption, reducing insulin spikes. If you need to snack, choose nutrient-dense options rather than sweet treats.
- Drink a Small Amount of Vinegar Before Eating
- Consuming vinegar (such as apple cider vinegar) before meals can help lower post-meal blood sugar spikes by slowing carbohydrate digestion and improving insulin sensitivity.
- Move After Eating
- Light activity after a meal, such as walking, helps muscles absorb glucose more efficiently, preventing sharp blood sugar spikes.
- If You Must Snack, Avoid Sweet Foods
- Choose protein- or fat-based snacks like nuts, cheese, or eggs instead of sugary or refined-carb snacks. This keeps blood sugar stable and prevents cravings.
- Dress Your Carbs—Pair Them with Fats or Proteins
- When eating carbohydrates, combine them with protein or healthy fats to slow their digestion and absorption. For example, eat bread with butter, rice with avocado, or fruit with nuts to prevent rapid blood sugar spikes.
