Opt for Fiber First

The order in which meal components are consumed, significantly impact on blood sugar. Preloading the gut with fiber-rich foods such as vegetables, that slow down carbohydrate digestion, is an effective strategy for reducing sugar spikes

Save carbs for the end of the meal

Starting with fiber-rich foods and proteins during a meal can slow carbohydrate breakdown and absorption, leading to a reduced postprandial sugar release. Eating carbs later in meal also maintains satiety levels effectively.

Prepare the platter

Eating carbohydrates alone can lead to steep glucose spikes. Combining carbohydrates with other macronutrients such as fat and protein helps stabilize blood sugar levels

Avoid dinner close to bedtime

Eating the same meal at 6 PM versus 10 PM has diverse effects on blood sugar and sleep quality. Melatonin, the sleep hormone, rises at night, affecting insulin secretion, resulting in higher blood sugar levels due to circadian disruption

Squeeze lemon on salads

Lemon's acidic nature delays starch digestion, guarding against abrupt blood sugar spikes by inhibiting salivary α-amylase, an enzyme responsible for starch digestion

References:

• Improving effect of the acute administration of dietary fiber-enriched cereals on blood glucose levels and gut hormone secretion
• Divided consumption of late-night-dinner improves glycemic excursions in patients with type 2 diabetes: A randomized cross-over clinical trial
• Lemon juice, but not tea, reduces the glycemic response to bread in healthy volunteers: a randomized crossover trial