Debunking common myths about blood sugar

Endocrinologists in the US affirm that whether you have diabetes or not, fruits or starches are not “enemies” if you know how to eat them properly. The key to maintaining a stable blood sugar index is not extreme abstinence but the dosage, food combination and timing of eating.

Are fruits really the “enemies” of blood sugar?

Ms. Kaitlin Hippley, a nutritionist and diabetes care education specialist, said the most common myth she often encounters is the notion that fruit “contains too much sugar” and should be completely removed from the menu.

In fact, whole fruits are rich in fiber, vitamins and antioxidants. “It is these ingredients that help slow down the absorption of sugar into the blood,” Ms. Hippley explains.

A meta-analysis of 19 randomized control trials found that eating either fresh or dried fruit helped people with diabetes lower fasting blood sugar. Therefore, Ms. Hippley advises that instead of cutting out this source of nutrition, eat in moderation and combine protein or healthy fats.

For example, an apple served with peanut butter. A cup of berries (strawberries, blueberries) served with Greek yogurt. A few raisins combined with almonds.

Is it necessary to cut out starches and sweets?

Ms. Erin Palinski-Wade, a diabetes expert, advises that there is no need to pursue a “Low-carb” or “No-carb” diet to control blood sugar. The important thing is the type of starch and the amount of intake.

Experts recommend eating fiber-rich, minimally processed carbohydrates in reasonable portions, such as beans, whole grains and fruit. When eating, it should be combined with protein and good fats. Do light exercise after meals to slow down the sudden increase in blood sugar.

A body loaded with enough fiber will control sugar, benefiting weight management, digestion and heart health. Adults should get 22 to 34 grams of fiber each day.

Ms Hippley also warns about packaged foods labeled “sugar-free”. These products may still contain other carbohydrates that cause hyperglycemia. Users need to carefully check the “Total carbohydrate” section on the nutrition label.

Sweets in particular are not absolutely taboo. “Blood sugar management is a story of balance, not strict restriction,” Ms. Hippley said. Just pay attention to the frequency, portion size, and overall balance of your meals, and you can still enjoy dessert as part of your blood sugar control plan.

“Secret tricks” to stabilize blood sugar besides eating and drinking

Besides the menu, experts suggest effective lifestyle strategies to keep blood sugar levels at a safe level:

• Drink enough water and take a short walk after eating: Ms. Hippley believes that water helps dilute blood sugar levels. Meanwhile, studies show that 10 minutes of walking after meals can effectively stabilize blood sugar.

• Prioritize avocados and beans: Ms. Palinski-Wade suggests adding avocados to your diet because they are rich in fiber and good fats, helping to stabilize blood sugar and reduce the risk of type 2 diabetes. Legumes (lentils, soybeans, chickpeas…) are also an ideal source of fiber and slow-digesting starch.

• Get enough sleep and manage stress: These are two key factors. Chronic lack of sleep or prolonged stress will disrupt hormones, leading to high blood sugar.