Managing High Blood Sugar: What to Eat for Better Health

If you've been diagnosed with type 2 diabetes and are experiencing high blood sugar levels, it's important to follow medical advice and take prescribed medications to manage glucose levels. However, diet plays a crucial role in maintaining stable blood sugar. When planning your meals, it's essential to focus on low glycemic index (GI) foods that help prevent sudden spikes in blood sugar.

Breakfast Choices for Stable Blood Sugar

For breakfast, opt for plain, unsweetened oatmeal instead of flavored or instant varieties that often contain added sugars and flavoring agents. Prepare your oats with skim milk to keep calorie intake low while still providing essential nutrients. Pair this with a boiled egg to add a good source of protein, which helps keep you full and supports overall blood sugar control.

Portion Control for Lunch and Dinner

When it comes to lunch and dinner, portion size is key. For individuals living in southern regions or those used to rice-based meals, a small bowl of rice (approximately 75 grams or 1.5 taels) should be sufficient for a balanced meal. Adjust portions based on height, weight, and activity level—most adults will find that this amount provides adequate energy without contributing to blood sugar surges.

Vegetables: Nutrient Powerhouses

Each meal should include about 250 grams (half a pound) of vegetables, which are rich in fiber, vitamins, and minerals. Vegetables have a minimal impact on blood sugar and can be consumed in larger quantities. However, it's important to properly soak and wash produce to remove any pesticide residues. When cooking, choose methods that use little to no oil, such as steaming or stir-frying with a small amount of healthy oil. Avoid heavy frying or greasy preparations to keep meals light and supportive of healthy glucose levels.

Protein: Choosing the Right Sources

Including lean protein in your meals is also beneficial, especially if your liver and kidney functions are normal. A serving size equivalent to the palm of your hand is a good guide when choosing meats like chicken, turkey, or lean cuts of beef or pork. Season with herbs and spices rather than salt, and avoid high-fat cooking methods such as frying or heavy sauces. Steaming, boiling, or baking are the healthiest options. It's also advisable to avoid drinking meat broth, as it may contain hidden fats and sodium that can negatively affect your condition.