How to lower blood sugar after meal

Now, with the improvement of people's living standards, more and more people suffer from diseases such as high blood pressure and high blood sugar. If these diseases are not controlled in time, they will easily develop into more serious and even threaten people's lives. High blood sugar is usually caused by too much sugar in the food people eat. So, how to lower blood sugar after meals?

1. Quit sweets and control staple foods. The first key point to controlling blood sugar is not to eat too much sweets and starchy foods. If you add sugar to meals, snacks or soups, it not only increases the amount of carbohydrates, but also whet your appetite, which is not conducive to weight control. Therefore, we should get rid of our sweet habit and try not to eat foods with added sugar.

2. Reduce the proportion of rice and flour, and eat more whole grains and vegetables. We need to eat staple foods, which are starchy foods, every day. Different starchy foods are digested and absorbed at very different rates. For example, rice starch is high in amylopectin and is easier to digest. Mung beans have a high content of amylose, so they are digested more slowly. Most whole grains, beans, and potatoes have a lower glycemic response than white rice and white flour. If you only eat refined white rice and refined white flour as your staple food, it will be difficult to control your blood sugar.

3. Extensive food processing. Roughly processed foods are not only chewy, but also slow down the rise in blood sugar levels. Generally speaking, the more refined the food is processed, the finer it is beaten, and the softer it is cooked, the easier it is to digest and the faster blood sugar rises after a meal. For example, the rate at which blood sugar levels rise after eating steamed buns or bread is even faster than that of eating white sugar. On the contrary, cooking methods that do not soften the food enough and require careful chewing are beneficial for stabilizing blood sugar after meals.

4. The order of eating is to eat vegetables first and then rice, with more vegetables and less rice. Research in recent years has found that the order of eating is important. Eating foods that have little impact on blood sugar first and then eating starchy staple foods can slow down the rate at which glucose enters the blood. For example, if you first eat a bowl of vegetables cooked with less oil as a base, and then eat fish, meat, soy products and other vegetables together, taking a bite of the dish and a bite of rice, the blood sugar fluctuation will be much smaller than eating rice first; a small bite of rice with a large bite of the dish will result in much smaller blood sugar fluctuation than eating large mouthfuls of rice and small mouthfuls of vegetables; a large amount of vegetables, a small amount of fish and meat with a bowl of rice will cause blood sugar to rise slower than a small amount of vegetables, no fish or meat, and rice as the main combination.

5. Change your cooking methods, use less oil and more vinegar. Studies have found that a high-fat diet can reduce insulin sensitivity. It is recommended to cook with less oil as much as possible, such as steaming and mixing cold dishes instead of stir-frying and frying, and using non-stick pans instead of ordinary iron pans, which can easily reduce the amount of cooking oil used. Eating vinegar and other sour condiments with meals can improve insulin sensitivity.