With diabetes and pre-diabetes on the rise globally, I have 2 little easy to implement tips for you, that may make a difference with blood sugar and insulin….
- Walk after meals – previously, scientists had found in various studies, that going for a 15 minute walk after a meal can reduce blood sugar levels. In a meta-analysis recently published in the journal Sports Medicine, researchers looked at the results of 7 studies, that looked at the the effects of sitting versus standing or walking on measures of heart health, including insulin and blood sugar levels. It was found that light walking after a meal, in increments of as little as two to five minutes, had a significant impact in moderating blood sugar levels and more stable insulin levels.
Even standing was noted as better for blood glucose (not insulin though) rather then sitting straight after eating.
The short walk should ideally be within 60 to 90 minutes of eating a meal, to help minimise blood sugar spikes, as that is when blood sugar levels tend to peak. It is due to our muscles needing glucose to function, so movement helps clear sugars from the bloodstream.
2. With your meals, eat the vegetables and protein before carbs (g. rice, bread, pasta etc). In a 2 year Japanese study, those that ate the veggies before the carbs, over the group that had portion controlled carbs but no order given, had significantly lower HbA1C levels after just 6 to 12 months into the investigation. Both groups however did have a reduction in HbA1c and improved blood sugar control, hence portion control with carbs is beneficial too (no more bowls of rice or pasta!).
In another study, eating veggies & protein before carbs showed much lower blood sugar levels at 30, 60 & 120min post meal mark and lower insulin.
Holistic Health: Mindset, Body & Energy 