Better Blood Sugar Control: Top 5 Tips!

Author: Chantelle van der Merwe

Registered Dietitian (SA) PG Dip Diabetes Management (UK). Crafting diabetes nutrition plans that are both science-driven and practically designed.

As a dietitian, I highly recommend implementing these simple, yet effective, top 5 principles to help better control your blood glucose levels:
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1. Dress your carbs: Pair carbohydrate-containing foods with protein and/or healthy fats to slow down the digestion and absorption process. This will help to slow the rate of glucose rise and keep blood glucose levels more stable. For example, you can try having a slice of low GI bread with some smashed avocado or peanut butter as a fat source, or scrambled eggs as a protein source.
2. Increase your intake of high fiber foods: Soluble fiber, in particular, is known to help lower the GI of foods. It works by thickening the stomach contents and slowing down the movement of food from the stomach to the intestines. Foods rich in soluble fiber include oat bran, minimally processed oats, legumes, citrus fruits, and deciduous fruits like apples, peaches, pears, and plums.
3. Avoid processed foods: The more processed a food is, the easier it is for your body to digest and absorb the carbohydrates, which can raise your blood glucose levels faster. To lower the GI of your foods, choose whole foods and avoid milling, liquidizing, grinding, mashing, and overcooking your carbohydrates.
4. Include acidic foods: Acids have been shown to slow down the movement of food from the stomach to the intestines, which can lower the GI of foods. Incorporate acidic foods like pickled beets, tart fruits such as citrus fruits, and sourdough breads into your diet.
5. Slow down while eating: Eating slowly has been shown to help lower blood glucose levels. This is because slower eating gives your body more time to digest and absorb the carbohydrates, which can help to prevent blood glucose spikes.

By implementing these simple principles, you can better control your blood glucose levels and prevent spikes. Remember, everyone's body is unique, and it's essential to monitor your blood glucose levels regularly and consult with a dietitian to develop a personalized plan that works best for you.