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Maintaining stable blood glucose levels is essential for managing type 2 diabetes. Proper nutrition plays a key role in controlling blood sugar and preventing complications. This article provides practical tips to help manage blood glucose through diet.
Choose the Right Carbohydrates
Opt for complex carbohydrates that are high in fiber, such as whole grains, legumes, and vegetables. These foods are digested more slowly, leading to gradual increases in blood sugar. Limit intake of refined carbs like white bread, pastries, and sugary cereals.
Monitor Portion Sizes
Controlling portion sizes helps prevent blood sugar spikes. Use measuring cups or a food scale to serve appropriate amounts. Eating smaller, more frequent meals can also help maintain steady blood glucose levels throughout the day.
Incorporate Healthy Fats and Proteins
Including healthy fats from sources like avocados, nuts, and olive oil can slow digestion and reduce blood sugar fluctuations. Lean proteins such as chicken, fish, and tofu provide essential nutrients without raising blood glucose levels.
Limit Sugary and Processed Foods
Foods high in added sugars and processed ingredients can cause rapid increases in blood glucose. Read labels carefully and choose whole, minimally processed foods whenever possible. Avoid sugary drinks, candies, and desserts.