Managing blood sugar levels is crucial for diabetics and those with chronically high glucose.
Experts recommend limiting carbohydrates to no more than 55 per cent of daily calorie intake, but adding specific ingredients to meals can prevent unwanted glucose spikes after eating.
Toronto-based registered dietitian Amanda Li has shared simple dietary strategies that can make a significant difference in blood sugar management.
The first dietary hack she recommended is adding bitter melon or bitter gourd to meals.
Amanda shared her dietary hacks on YouTube
YOUTUBE / AMANDA LI
"It tastes better than it sounds," she reassured viewers. "There is a protein in bitter melon that has been shown to increase insulin sensitivity in cells and help with appetite suppression."
Li also suggests having a side of sauerkraut, kimchi, or other lacto-fermented vegetables with any carbohydrate-containing meal.
"One study found that eating kimchi for eight weeks improved glucose tolerance by 33 per cent," she shared.
"In my opinion, it’s a win-win - extra flavour and better management of blood sugar levels."
Researchers at WebMD support this claim, noting that the fibre, antioxidants, and nutrients in kimchi are responsible for these effects.
It’s also an excellent source of health-promoting compounds like probiotics, which research has linked to improvements in blood sugar levels and insulin sensitivity.
The final hack Li shared involves adding moringa powder to smoothies, a practice supported by several studies.
One meta-analysis published in Complementary Therapies in Medicine found that superfoods like moringa can significantly reduce blood sugar levels in diabetics.
LATEST DEVELOPMENTS
Dietary interventions are imperative for healthy blood sugar levels
GETTYBeyond dietary strategies, physical activity plays a crucial role in blood sugar management.
Registered dietitian and diabetes educator Erin Palinski-Wade described the movement as "the easiest way to make your blood sugar go down quickly".
"The more you move, the more your body uses the sugar in your bloodstream for energy and it helps make you less insulin resistant," she explained.
Even small bouts of exercise can influence blood glucose levels throughout the day.
