I was consulted by a diabetic patient who recently noticed that his blood sugar level was high after a meal, especially after lunch, which even reached 13.9 mmol/L yesterday, and the medication he was taking did not change. I speculated that the problem might be with his diet, so I asked him to describe in detail what the lunch had been like for the last two days.
For yesterday's lunch, for example, they ate two dishes: one was fried pork with chili peppers, and the meat was pork belly, the other was fried tofu with celery and some red peppers as a seasoning, the staple food was two and noodle tortillas, which were about three taels or so, and in addition, they drank a bowl of salted bean foam, which was left over from breakfast and bought from a food stall.
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5 dietary details that contribute to high blood sugar after meals
Judging from the description of the lunch provided by this sugar friend, although it seems ordinary overall, there are some details that can cause blood sugar to rise that have been overlooked. Let's break down the possible problems:
Use of pork belly
Pork belly is higher in saturated fat, which may slow down the emptying of the stomach, resulting in a slow but longer blood sugar rise after a meal.
The effects of salted meat foam
Salted bean foam may contain more salts and additives that may adversely affect blood sugar.
Ingestion of cayenne peppers
Some of the ingredients in cayenne pepper may affect the gut flora, which in turn affects blood sugar levels. In addition, if sugar friends are sensitive to chili peppers, it may cause blood sugar to rise.
Glycemic Index (GI) for tortillas
Tortillas have a higher GI, meaning it can cause a rapid rise in blood sugar. Even though it is a whole grain, it may need to be consumed with caution for people with diabetes.
The total calorie and carbohydrate content of the diet
If the total calories and carbohydrates in the lunch are high, this may also be the cause of the increase in blood sugar.
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How to eat lunch for diabetics without glycemic heights
Staple food choice
Choose whole grains or high-fiber foods as staple foods, such as brown rice, whole wheat bread, oats, etc. These foods contain more dietary fiber, which helps slow down the rise in blood sugar.
Protein intake
Lunch should contain a moderate amount of protein, such as fish, chicken, lean meat, tofu, eggs, etc. Protein helps increase feelings of fullness while releasing energy slowly and reducing blood sugar fluctuations.
Healthy fats
Moderate intake of healthy fats such as olive oil, fish oil, nuts, etc. These fats help to increase satiety and are good for heart health.
Vegetables are abundant
Vegetables should take up half of the lunch. Leafy greens, cruciferous vegetables (such as broccoli, bok choy), mushrooms, tomatoes, etc., are all good choices. They are rich in vitamins, minerals, and dietary fiber and have less of an impact on blood sugar.
Be careful with the seasoning
Try to avoid seasonings that are high in sugar, such as sugar, honey, maple syrup, etc. Natural flavorings such as vinegar, lemon juice, vanilla, etc., can be used to add flavor.
Postprandial exercise
Light exercise, such as walking, stretching, etc., after a meal can help boost blood sugar metabolism.
Separate meal system
Splitting meals, separating staple foods, vegetables, and protein can reduce carbohydrate intake at each meal and help control blood sugar.
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What exercises to do after lunch to control sugar
walk
Walking is a low-impact aerobic exercise that can help promote blood sugar utilization and lower blood sugar levels. Walks after meals should start 20 to 30 minutes after meals to avoid indigestion.
Stretching exercises
Simple stretching exercises can help improve blood circulation and improve flexibility without having much of an impact on blood sugar levels.
yoga
Yoga combines asana and breath control to help relax the body and mind and improve blood sugar control. Choose some gentle yoga poses and avoid vigorous twisting and bending immediately after eating.
Minor household chores
Light activities such as housekeeping, washing dishes, and tidying up the room can also help burn calories and promote blood sugar regulation.
swim
Swimming is a full-body exercise that can help burn calories and improve the body's metabolism, but swimming immediately after a meal may cause stomach upset, and it is recommended to do it about 1 hour after a meal.
jogging
For diabetic patients who are in good physical condition, jogging can be done about 1 hour after meals, but the time and intensity should be controlled.