According to Avantii Deshpaande, eating a balanced plate that includes protein in every meal, five servings of fruits and vegetables, an emphasis on hydration, and a reduction in simple sweets and processed meals is advised to improve blood sugar management and minimize spikes.

Planning meals carefully and eating healthfully are essential for managing diabetes and preventing inflammation. Incorporating the proper ratios of protein, carbohydrates, vitamins, and healthy fats into your diet will help you feel satisfied, energetic, and mentally bright throughout the day. After choosing the general format of your meals, it’s important to plan ahead for snack time.

1. Protein snacks

The easiest approach to prevent the spikes while remaining satisfied is to do this. You may thus have some convenient snacks like Makhanas, Moong Khakras, and namkeen prepared with dried fruits like almonds, roasted chana, or peanuts together with your cup of sugar-free tea.

2. Healthy sweets

Yes, it is accurate. Not all sweets or desserts cause an insulin surge. Your sweet taste will be satisfied with treats made from healthy fats like nuts and seeds and sweetened with natural sweeteners like dates or dry figs without raising your blood sugar levels.

3. Daily dose of probiotics

Inflammation is a factor in diabetes. Inflammation can easily be reduced by using gut-healing bacteria. Lactobacilli, which function as probiotics, are found in curds. So eating a small box of homemade or Greek yogurt with fruit as a snack is a great option. Make sure no more sugar has been introduced.

4. Don’t just have fruit as a snack

Snack time is an excellent time for fruits because they are good prebiotics. But rather than eating fruit on its own, pair it with a protein-rich food like curds, nut butter, or just a handful of nuts. This will guarantee that in the event the fruit is overripe, there are no unexpected sugar spikes.

5. Repeat your healthy breakfast

Particularly for office workers, carry a little bit of the breakfast you cooked in the morning and eat it at this time to guarantee you don’t overeat at dinner. In fact, having overnight oats for a snack is a great idea. It’s also full and nourishing.

Source: hindustan times