Not only what you eat, but also what you do after a meal can have a significant impact on your blood sugar.
A few small actions after meals can help reduce blood sugar spikes, improve energy levels, and support overall metabolic health.
Nutrition experts recommend the following three practical methods:
Add a healthy fruit dessert.
Nutrition expert Grace Derocha, spokesperson for the American Academy of Nutrition and Dietetics, recommends eating fiber-rich fruits such as berries, apples, pears, and avocados as dessert. Fiber helps slow down the absorption of starches during meals.
Walk
According to nutritionist Amy Kimberlain, a diabetes educator based in the U.S., walking after meals is very effective in reducing the body's response to blood sugar levels because it can help the body utilize glucose from the meal immediately. Additionally, exercise diverts blood flow away from the intestines, reducing glucose absorption, according to the health website Eating Well.
Walking after meals is very effective in reducing the body's response to blood sugar levels.
Photo: AI
A study published in the Journal of Clinical Investigation indicates that a 10-minute walk immediately after eating is more effective than resting and has an effect equivalent to a 30-minute walk.
Nutrition expert Derocha recommends that clearing the table, washing dishes, walking around the house, or climbing stairs are all beneficial. Research shows that climbing stairs for 1-3 minutes helps improve insulin and glucose levels after meals.
Drinking water
Expert Kimberlain explains: Staying hydrated helps the kidneys remove excess glucose from the blood. Maintaining adequate hydration helps preserve normal blood volume, which also has a positive impact on blood sugar levels.
Other daily habits
To control blood sugar throughout the day, experts also note:
Eat food in a specific order : It's best to eat vegetables and protein before carbohydrates (like rice) to slow down the digestion process.
A balanced plate : Combines complex carbohydrates, lean protein, healthy fats, and plenty of fiber.
Healthy lifestyle : Maintain physical activity at least 3 days a week, avoid smoking, and ensure quality sleep.
Managing blood sugar is a day-long process, so remember to combine post-meal exercise with a balanced diet and adequate rest, according to Eating Well.