10 Simple Habits for Stable Blood Sugar: Dietitian Tips.

According to ТСН: To maintain stable blood sugar levels throughout the day, it's important to adopt simple daily habits. This involves not only nutrition but also daily routines, physical activity, sleep, and stress reduction. These tips are suitable for both people with diabetes and those who aspire to lead a healthy lifestyle.

1. Start the Day with a Balanced Breakfast

Skipping breakfast or consuming only carbohydrates can lead to sharp fluctuations in blood sugar levels. It is recommended to combine proteins, fiber, and healthy fats, which slow digestion and help maintain a feeling of fullness. For example, this could be a whole grain toast with eggs and avocado or Greek yogurt with berries and nuts. Research indicates that protein at breakfast can reduce blood sugar fluctuations throughout the day.

2. Add Protein to Every Meal and Snack

Protein slows the absorption of carbohydrates into the bloodstream, so it's advisable to include chicken, beans, jerky, cheese, nuts, or boiled eggs in your diet. Portion sizes do not need to be large, but they should help balance carbohydrates, fats, and proteins.

3. Choose High-Fiber Foods

Fiber slows the absorption of sugar and promotes healthy digestion. Sources of fiber include vegetables and fruits with skins, beans, lentils, nuts, seeds, and whole grain products. It is recommended to include at least one fiber-rich food in every meal.

4. Avoid Sugary Drinks

Sugary drinks, such as sodas, lemonades, and sweetened teas, can quickly raise blood sugar levels. It's better to choose plain water, sparkling water, or unsweetened herbal teas. To enhance the taste of water, you can add citrus, cucumber, berries, or fresh herbs.

5. Eat Regularly Throughout the Day

Long gaps between meals can lead to drops in blood sugar, causing fatigue or trembling. It is recommended to eat every three to four hours, choosing small but balanced meals, and not ignoring hunger signals.

6. Prefer Whole Grain Products

Whole grain products are digested more slowly than refined ones, which helps stabilize blood sugar levels. These include brown rice, quinoa, oats, whole grain bread, and pasta.

7. Watch Portion Sizes

Even healthy foods can raise blood sugar levels if consumed in excessive amounts. One way to control portions is the "plate method," according to which half of the plate is filled with non-starchy vegetables, a quarter with lean protein, and the remaining quarter with whole grains or other starchy foods.

8. Stay Physically Active

Physical activity helps muscles use glucose for energy. You do not have to exercise for a long time— even a 10-minute walk after a meal can be effective. Regular activities such as walking, stretching, gardening, dancing, or household tasks are also beneficial. It is recommended to have at least 150 minutes of moderate activity each week.

9. Manage Stress Levels

Chronic stress can affect blood sugar levels due to the release of hormones. Keeping a journal, deep breathing, meditation, walking, or even reading can help cope with stress.

10. Ensure Adequate and Quality Sleep

Lack of sleep can lead to increased insulin resistance. It is recommended to sleep 7-9 hours a night, going to bed and waking up at the same time, and avoiding screens 30 minutes before sleep. If sleep issues persist, it is advisable to consult a doctor.

Remember, lemon zest, which is often discarded, can be beneficial and contains many nutrients that can complement your diet.

It is important to remember that following these tips can significantly improve overall health. A balanced diet, regular physical activity, and stress management are key elements that will help maintain stable blood sugar levels and prevent fluctuations. Approaching these aspects responsibly can greatly enhance the quality of life.