You might think diabetes is just a sweet trap?

Blood sugar spikes can make you feel like you’re on a “roller coaster”!

Today, we’ve gathered a “chow down guide” from nutrition experts.

Just adjusting the order of meals can easily “bring your blood sugar down”.

01

Don’t Ignore These Body “Alerts”

Early-stage diabetes is like a cunning “lurker”—the symptoms are often subtle and easy to overlook. Many people don’t realize they might have it until their body starts showing severe issues. If you or someone around you is experiencing the following symptoms, don’t take them lightly:

▷ Frequent thirst;

▷ Increased urination;

▷ Increased appetite but rapid weight loss;

▷ Always feeling fatigued, breathless with minimal activity.

If two or more of these symptoms are present, it’s recommended to check your fasting plasma glucose, 2-hour postprandial blood glucose, and glycosylated hemoglobin to catch and treat it early and prevent further deterioration.

02

Diabetes Mechanism: “Transport Failure” in the Body

 

Our body is like a precision factory, with insulin acting as the “transport fleet” that carries glucose (blood sugar) into the cells.

Normally, insulin successfully delivers blood sugar to the cells to provide energy for the body. But for diabetic patients, there are two main “transportation failures”:

 

▷ One is insufficient insulin secretion, where the transport fleet is “understaffed” and cannot deliver blood sugar to the cells in time;

 

▷ The other is insulin resistance, where the cells’ “gates” are closed, rejecting the blood sugar. As a result, blood sugar “stays in the bloodstream”, causing high blood sugar levels.

In addition to a balanced diet and proper exercise, mastering a few eating tips can also help control blood sugar better—

01

Tip 1

The “Magic Attack” of Slow Chewing

 

▷ Chew each bite 20 times:

▷ Take at least 20 minutes for a meal.

Diabetic patients should avoid eating too quickly and should chew each bite thoroughly. This not only aids digestion and absorption but also helps the brain receive fullness signals in time, preventing overeating. Studies show that chewing slowly can lower the risk of developing diabetes, acting like a solid “defense line” for your body’s health.
 

02

Tip 2

The “Big Shift” in Meal Order

 

Step 1: Start with a lot of green vegetables;

Step 2: Eat protein-rich foods next;

Step 3: Save carbs for last.

 

Make it a habit to eat vegetables first, followed by meat, and save starches for last. Vegetables are rich in dietary fiber. Eating vegetables first creates a “protective layer” in the stomach that slows down carbohydrate absorption, reducing post-meal blood sugar peaks. Next, eat meat to provide the necessary protein, and finally, eat starch to minimize intake and avoid rapid blood sugar spikes. Changing the order of meals is like a “diet revolution”, helping you easily control your blood sugar while enjoying your food.

 

03

Tip 3

New Eating Style: The Unbeatable “Frequent Small Meals”!
 

The core principle of diabetes diet is “frequent small meals on a regular and fixed schedule,” while also paying attention to food types and combinations. In simple terms, it’s about balanced eating.

First, eat enough vegetables. Aim to eat at least one pound of vegetables daily, especially dark-colored vegetables like broccoli, spinach, purple cabbage, etc., which are rich in antioxidants and vitamins beneficial to the body. Fruits are also fine, but choose those with a low glycemic index (GI). However, fruit juices cannot replace fruits, as they lack dietary fiber and have high sugar content, which can cause blood sugar spikes.

 

Protein Zone → One Palm’s Worth of Meats Per Meal

Protein is also important. Choose fish, poultry, lean meats, and eggs, as they are rich in high-quality protein, which serves as the body’s “building materials”. Be mindful of portion size, avoid fatty meats, and limit saturated fats. Also, strictly limit processed meats like cured or smoked meats.

Fat Zone → A Small Handful of Nuts Daily

Don’t forget about dairy products and nuts. Drink about 300 milliliters of milk daily (whole milk, low-fat milk, or unsweetened yogurt), and choose soybeans, mung beans, adzuki bean, unsweetened soy milk, and tofu for sufficient calcium and protein. Nuts are a good source of healthy fats, but be mindful of portions to avoid consuming too many calories.

When cooking, pay special attention to using less oil and salt, following the “less oil, less salt, and light diet” principle.

 

Warning: Sausages/Bacon/Lunch Meat (High Salt Content)

 

04 Tip 4: The Glycemic Index “Wanted List” (Blacklist of GI)

1. Low GI favorites → Sweet corn/black rice/pure milk

Low-GI foods (GI ≤ 55) are “good friends” for diabetics. They cause a slower rise in blood sugar and provide sustained energy. Examples include whole wheat, black rice, rice noodles, sweet corn, and other grains; mung beans, peas, green beans, and other legumes; cauliflower, cucumbers, eggplants, lettuce, broccoli, and other vegetables; apples, pears, peaches, and other fruits; as well as milk and yogurt. These foods are not only nutritious but also help stabilize blood sugar.

 

2. Medium GI alert → Sweet potatoes/taro (limit intake)

Medium-GI foods (GI 55-70) can be consumed in moderation, but pay attention to the combination and portion size.

 

3. High GI danger zone → Sticky rice/cola/biscuits (blood sugar warning)

High-GI foods (GI ≥ 70) are “red light foods” for diabetics to be handled with caution, as they cause a rapid increase in blood sugar, putting a strain on the body. Examples include refined white bread, sticky rice, and other starchy foods; chips, biscuits, popcorn, and other snacks; cola, fruit juice, and other sugary drinks. These foods are not only high in sugar but also have a fast glycemic response, so diabetics should avoid or minimize consumption.

High GI Foods

 

If you’re about to grab a milk tea, we recommend switching to a homemade Greek yogurt and blueberry combo instead.

 

Quickly share this with your “Beloved Family”, after all, the “kingdom” in your bowl should be guarded with wisdom.