Most foods that contain carbohydrates (carbs) raise blood sugar levels. High blood sugar can damage blood vessels and increase the risk of complications. Blood sugar levels tend to rise after meals.

Here are 10 ways to help diabetics control blood sugar.

Choose healthy carbs

Eating too many carbs or choosing the wrong type of carbs can lead to spikes in blood sugar. According to the American Diabetes Association (ADA), people with diabetes should monitor their carb intake at each meal and choose healthy, complex carbs like fruits, vegetables, whole grains, beans, and nuts. Avoid refined carbs like soda, candy, pasta, white rice, white bread, and processed foods, which can cause blood sugar to spike quickly.

Balanced Meal

The American Diabetes Association recommends that a plate of food should have 1/2 plate of non-starchy vegetables (leafy greens, carrots, tomatoes...), 1/4 plate of grains and starchy foods (noodles, rice or potatoes), the remaining 1/4 plate of lean protein (beef, fish, chicken or tofu). The meal can be accompanied by a glass of low-fat milk 235 ml and a piece of fruit, half a cup of fruit salad.

Diabetics can increase protein in the morning. Protein-rich foods such as low-fat cheese, eggs, poultry...

Eat more fiber

Fiber is a type of carb that is not broken down by the body and has little effect on blood sugar. Eating more fiber slows the rise in blood sugar after eating, which is beneficial for people with diabetes. Fiber also promotes digestive health and increases the feeling of fullness, making you eat less.

According to the American Diabetes Association, people with diabetes who get enough fiber each day are better able to control their blood sugar than those who do not. Adults should eat 20-35 grams of fiber each day.

Choose snacks

The larger the portion, the higher the blood sugar level after eating. Snacking on nuts can help you avoid overeating at meals. According to a 2014 study by the University of Toronto (Canada), nuts such as pecans, cashews, almonds... can control weight and blood sugar levels.

Limit sugar-free foods

Some sugar-free and low-sugar foods still contain carbs, which can cause blood sugar to rise after eating. People need to read the ingredients carefully to check the total amount of carbs including starch, fiber, sugar substitutes... This number helps you know whether the food affects blood sugar or not and the appropriate amount of carbs to consume.

Drink more water

Drinking water before meals increases the feeling of fullness, helps you eat less, and limits blood sugar spikes after eating. Good calorie-free options for keeping diabetics hydrated are water and unsweetened tea. You can choose diet soda and other sugar-free drinks.

Do not drink alcohol

Alcohol can cause low blood sugar for up to 24 hours after drinking. Drinking alcohol can increase sugar cravings and cause you to eat too much sugar.

If you must drink alcohol, try to drink less and more slowly, drinking a glass of water after each drink. Check your blood sugar before drinking and check again before going to bed. Do not drink alcohol on an empty stomach. Women should have no more than one drink per day and men no more than two drinks per day.

Eat and take medicine on time

The timing of meals and medication use both affect blood sugar levels. Eating on time and taking medication on time helps keep blood sugar levels stable. For example, regular insulin works best if taken 30 minutes before eating. Your doctor will advise you on the dosage and timing of insulin to control your blood sugar.

Mai Cat (According to Everyday Health )