Tips for managing Diabetes

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Tips for managing Diabetes and reducing blood sugar spikes. 

🥗 1. Eat More Fiber

  • Why it helps: Fiber slows down digestion, preventing blood sugar spikes and improving insulin sensitivity.

  • What to eat:

    • Soluble fiber: oats, chia seeds, flaxseeds, lentils, beans, apples, pears.

    • Insoluble fiber: whole grains, veggies with skin, nuts, seeds.

  • Daily goal: 25–30g of fiber, with at least 10g coming from soluble fiber.

🥦 2. Eat Your Veggies First

  • Why it helps: Starting meals with fiber-rich, non-starchy vegetables slows glucose absorption.

  • How to do it:

    • Begin each meal with a salad, steamed veggies, or raw crudités (cucumbers, carrots, etc.).

    • This primes your digestive system and lowers the glycemic impact of the rest of your meal.

🍗 3. Consider the Order of Eating

Research shows that the order in which you eat food can significantly affect blood sugar:

  1. Fiber first (non-starchy veggies)

  2. Protein and fat (meat, fish, eggs, cheese, nuts)

  3. Carbs last (whole grains, fruit, starchy veggies)

  • Why: This sequence reduces post-meal glucose spikes.

🚶 4. Walk After Meals

  • Why it helps: A 10–15 minute walk after eating improves insulin sensitivity and helps lower blood sugar.

  • When: Aim for 10 minutes within 30 minutes after meals, especially dinner.

  • Bonus: It also supports digestion and weight management.

💊 5. Supplements (Talk to Your Doctor First!)

Some supplements may support blood sugar control. Always consult your doctor before adding any:

  • Berberine: May lower blood glucose (similar to metformin).

  • Alpha-lipoic acid: Supports insulin function and may reduce neuropathy symptoms.

  • Magnesium: Many people with diabetes are deficient; supports glucose metabolism.

  • Cinnamon extract: May help lower fasting blood glucose.

  • Fiber supplements: Like psyllium husk or glucomannan if diet is lacking in fiber.

🌿 Bonus Tips:

  • Stay Hydrated: Water helps flush out excess sugar.

  • Prioritize Sleep: Poor sleep increases insulin resistance.

  • Manage Stress: Cortisol raises blood sugar—try meditation or breathing exercises.

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